Een gezonde boterham

Een gezonde boterham

Gezond brood
Het gezondste brood dat er is, is volkorenbrood. Dit komt onder andere door het hoge vezelgehalte. Maar wanneer is een product “volkoren”? Producten mogen zichzelf “volkoren” noemen boven een bepaald percentage volkorenmeel, maar het meest gezonde volkorenbrood bestaat voor 100% uit volkorenmeel. Op de verpakking wordt steeds meer het percentage volkorenmeel aangegeven. Het Zaans volkoren brood bij de Albert Heijn, het volkorenbrood van de Aldi en het volkorenbrood bij Bakker Bart bestaan bijvoorbeeld uit 100% volkorenmeel. Hetzelfde geldt voor crackers. De volkorencrackers van Wasa bestaan voor 100% uit volkorenmeel (staat ook op de verpakking).

Een gezonde boterham
Nu je weet welk brood het gezondst is, wil je natuurlijk graag weten hoe je deze boterham gezond kan houden. Dat hagelslag en chocopasta niet zo gezond zijn als broodbeleg, dat weten de meesten van jullie wel, maar wat is dan wel een gezonde boterham?

Pindakaas en notenpasta
Pindakaas (de 100% versie) bestaat alleen maar uit pinda’s. Pinda’s vallen onder de peulvruchten, waarvan de gezondheidsraad je adviseert er dagelijks 30 gram van binnen te krijgen. met 1 boterham met 100% pindakaas zit je al op de helft! 100% pindakaas bevat ook nog essentiële voedingsstoffen, zoals gezonde vetten, voedingsvezels en eiwitten. Een boterham met pindakaas is dus een gezonde boterham.

Vis
Vis bevat veel Omega 3 vetzuren die erg belangrijk zijn voor je gezondheid. Een volkoren boterham met een plakje gerookte zalm of zelfgemaakte tonijnsalade is een heel gezonde boterham.

Groente en fruit
Veel mensen eten fruit als tussendoortje en groente bij de avondmaaltijd, maar het kan ook heel goed op je boterham. Een paar voorbeelden:
– plakjes appel met schil
– hummus met schijfjes avocado, reepjes paprika of tomaatjes
– hüttenkäse met plakjes komkommer
– 100% pindakaas met plakjes banaan
– groentespreads (bijvoorbeeld wortelspread)

Eieren
Een gekookt ei in plakjes maakt je boterham gezond. Een omelet is ook een optie, maar let op dat je het ei dan bakt in olijfolie of een klein beetje vloeibare boter. Anders wordt het snel te vet.

Andere gezonde opties
– 20 of 30 plus kaas
– light smeerkaas (niet te vaak)
– zuivelspread
– 100% appelstroop
– jam bestaande uit 100% vruchten
– magere vleeswaren, zoals kipfilet, kalkoenfilet, rookvlees

Er zijn dus genoeg mogelijkheden om je boterham gezond te maken. Wil je weten hoe je de rest van de dag ook gezond kan eten? Lees dan mijn blog over gezonde tussendoortjes.

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