Whether you're aiming to lose weight this year or build stronger immunity through better nutrition, registered dietician and food scientist Marijke Berkenpas shares proven, practical tips that work for everyone. Here's how to make sustainable changes backed by science.
1. Lose Weight Effectively
Skip fad diets, pills, or quick fixes. Sustainable weight loss comes from a consistent negative energy balance. One kilogram of body fat equals about 8,000 kilocalories, so burn more or eat less—or ideally both: increase activity and reduce intake. Aim for a daily 500-kilocalorie deficit to lose 1.5–2 kilos per month. Focus on nutrient-dense whole foods like vegetables, fruits, legumes, whole grains, nuts, and seeds.
2. Cut Back on (Red) Meat
High red meat intake raises colon cancer risk. Limit to 500 grams per week. Reducing meat also benefits the planet.
3. Eat More Vegetables
Large-scale studies show that consuming 5 daily servings of vegetables (375 grams) plus 300 grams of fruit cuts premature death risk by 42% compared to lower intake. Yet only 5% of Dutch adults meet these guidelines. More veggies mean better health—make it a habit.
4. Superfoods: Hype vs. Reality
As founder of Iamafoodie.nl, I've teamed up with fellow dieticians and food scientists to debunk nutrition myths and trends like superfoods. Açaí berries won't melt fat, and a wheatgrass shot doesn't match the nutrients in 2 kg of veggies. That said, superfoods like berries and seeds are nutritious—but no miracles. They won't fix a poor diet and can be pricey.
5. Avoid Processed Foods
Factory-made products often pack unhealthy fats, salt, sugar, and few beneficial nutrients. Excess of these raises risks for heart disease, diabetes, and more. Opt for homemade: whip up your own pasta sauce with extra veggies and far less salt and sugar than jarred versions.
6. Choose the Best Drinks
A single glass of fruit juice or soda can hold five sugar cubes—nearly the WHO's daily max. Switch to coffee, tea, water, vegetable juice, or DIY infused water with fresh fruit and herbs. It's the simplest way to slash calories.
Marijke Berkenpas, registered dietician and food scientist, Iamafoodie.nl
