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Verantwoorde tussendoortjes om op gewicht te blijven


Als voedingscoach ben ik altijd op zoek naar verantwoorde tussendoortjes die je kunt eten die je kunt nuttigen bij afvallen. Maar aangezien je tijdens het PowerSlim programma al heel veel heerlijke tussendoortjes hebt, is het vooral in fase 3 en in de stabilisatiefase voor vele een valkuil om te grijpen naar een tussendoortje wat teveel koolhydraten en vetten bevat en te weinig eiwitten. Dus in deze column heb ik voor je wat verantwoorde tussendoortjes op een rij gezet.

Wat belangrijk is zijn de volgende punten:

  • Kies een tussendoortje met maximaal 150 Kcal
  • Het tussendoortje bestaat het liefst uit meer eiwitten dan koolhydraten
  • Let erop dat er minimaal 3 gram vezels per 100 gram in het tussendoortje zitten
  • Gebruik maximaal 3 tussendoortjes tussen de hoofdmaaltijden. Probeer ongeveer 2,5 uur tussen de maaltijd en het tussendoortje te houden
  • Eet een gangbare hoeveelheid voor een tussendoortje, Niet teveel, het is immers geen maaltijd. Maar zeker ook niet te weinig, want het is niet de bedoeling dat je honger lijdt tijdens het dieet
  • De producten waaruit je tussendoortje bestaat, bevatten elk maximaal 5% koolhydraten (5 gram per 100 gram)

Bij de keuze van tussendoortjes kan je gebruik maken van de PowerSlim Balance producten, maar er zijn ook andere geschikte producten

Het koolhydraatgehalte van producten kan je opzoeken op www.voedingswaardetabel.nl. of de caloriechecker van het voedingscentrum. Op deze website’s kan je de voedingswaarde per portie en per 100 gram bekijken. Bij verpakte producten is de voedingswaarde ook af te lezen op de verpakking.

Het is voor de gezondheid belangrijk om ook de inname van verzadigde vetten beperkt te houden. Maak daarnaast van eiwitrijke voedingsmiddelen een vast onderdeel van je tussendoortje, dit houd je extra verzadigd en draagt bij aan het afvallen! Je kan dan denken aan bijvoorbeeld magere kaas, eieren, gerookte ham & kip, tofu, tonijn en haring.

Verantwoorde tussendoortjes

  • Kwark (met walnoten)
  • Blokjes 30+ kaas met plakjes komkommer
  • Een gekookt eitje
  • Ongebrande ongezouten noten gemixt (hazelnoot, amandelen, walnoot, paranoten etc.)
  • Tomaten gevuld met hüttenkäse (en wat peper)
  • Paar plakjes gerookte zalm met rucola.
  • 1 bolletje Mozzarella gesneden met plakjes tomaat en peper
  • Parmaham met kaas en rucola opgerold
  • Augurken omwikkeld met een plakje rookvlees of ham
  • Hüttenkäse met geprakte noten
  • Rauwe ham gevuld met hüttenkäse en radijs of komkommer
  • Kipfiletplakjes gevuld met plakjes avocado
  • Kerstomaatjes met vleeswaren omhuld
  • Een haring met uitjes
  • Forel
  • Olijven met feta
  • Koolhydraatarme toastjes met filet americain
  • Koolhydraatarme soepstengels/Grissini’s met ham
  • Rauwkost, bijvoorbeeld worteltjes, bleekselderij etc.
  • Asperges omhuld met achterham

Wil je liever een lijstje met verantwoorde tussendoortjes op je koelkast hangen? Download dan hier de lijst Verantwoorde tussendoortjes & hapjes Ebook

Heb je vragen over verantwoorde tussendoortjes bij afvallen? Of wil je hulp bij het afvallen? Neem dan contact op.


Deel dit bericht:

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