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1 kop = baseball
1/2 kop = lichtpeertje
2 eetlepels
= golfbal
1/4 kop noten
= doosje
pepermuntjes
85 g kip of vlees
= kaartspel
1 middelgrote
aardappel
= computermuis
1 middelgroot stuk
fruit = tennisbal
14-28 g kaas
= 3 blokjes
Portiegids
Alle genoemde ingrediënten zijn goed voor één portie
MAN VROUW
EIWITTEN
2 eieren
142 g kip, vis, mager vlees of tofu
2/3 kop bonen of linzen*
1 kop Griekse yoghurt*
42 g kaas*
1 ei
85 g kip, vis of mager vlees
1/2 kop bonen of linzen*
1/2 kop Griekse yoghurt*
42 g kaas*
GEZONDE VETTEN
2 eetlepels pindakaas of notenboter*
2 eetlepels olijf-, lijnzaad- of walnotenolie
1/4 kop noten
1/3 middelgrote avocado
1 eetlepel pindakaas of notenboter*
1 eetlepel olijf-, lijnzaad- of walnotenolie
1/8 kop of 2 eetlepels noten (ca. 15 amandelen)
1/4 middelgrote avocado
SLIMME KOOLHYDRATEN
1 kop gekookte granen (1/2 kop rauw): haver, bruine
rijst, quinoa, pasta
1 middelgrote zoete of gewone aardappel
2 maïstortilla's
1 sneetje brood (of 2 lichte sneetjes gelijk aan 120
calorieën of minder)
1 Engelse mufn, sandwichsneetje of vezelrijke wrap
1/2 kop gekookte granen (1/4 kop rauw)
1/2 middelgrote zoete of
gewone aardappel
2 maïstortilla's
1 sneetje brood (of 2 lichte sneetjes gelijk aan 120
calorieën of minder)
1 Engelse mufn, sandwichsneetje of vezelrijke wrap
FRUIT
1 middelgrote appel, sinaasappel of peer
1 kleine banaan (lengte van uw hand)
1 kop bessen of gehakt fruit
1/4 kop gedroogd fruit (vers of diepgevroren is
optimaal)
Groenten* U kunt onbeperkt groenten eten, met uitzondering van erwten en maïs; houd u aan een portie van 1/2
kop
2 kopjes spinazie of sla = 2 holle handen
1 kop rauwe groenten
1/2 kop gekookte groenten
18 cl zoutarm groentesap
OPTIONELE BELONINGEN
1/2 kop vetarm ijs
1 zakje gebakken chips
28 g donkere chocolade
12 cl wijn of 33 cl licht bier
3 kopjes lichte popcorn (zonder olie)
* sommige voedingsmiddelen zijn een combinatie van eiwitten en koolhydraten of eiwitten en
vetten
64


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