Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
PureHealth was invented by 3 dieticians (Karine Hoenderdos, Mary Stottelaar and Christel Vondermans) and 1 nutritional scientist (Angela Severs) and has been developed as a guideline for adults. The PureHealth guideline is based on the Guideline for healthy food of the Health Council of the Netherlands.
You can compare PureHealth with various diets on the homepage.
[Adwords item: Display-ad vierkant]
PureHealth has 10 basic principles. They are briefly outlined below. A full description (in Dutch) can be found here.
The advice from PureHealth ...
The diet uses a pyramid to visualise the products that are recommended. The pyramid has 6 different layers, which are discussed below.
The bottom layer of the pyramid is all about what to drink. The advice is to drink at least 2 litres of fluid. Here, this includes water, dairy products (for example milk) and possibly 1 glass of freshly squeezed fruit juice. Products with a lot of sugars, such as soft drinks, are not recommended.
The second layer represents fruits and vegetables. The recommended daily intake is 300-400 grams of (fresh) vegetables and 3 pieces of (fresh) fruits.
[Adwords item: InArticle-ad]
Plant-based products include legumes, nuts, seeds, but also bread and potatoes. The third layer of the pyramid represents these products. It is recommended to eat enough nuts and seeds (25 grams per day for women, 25-40 grams for men), potatoes, pasta, rice and/or cereal products (250-300 grams per day for women, 300-350 grams for men) and pulses (200 grams per week).
If you want to lose weight, the advice is to eat smaller portions of bread, potatoes, pasta or rice (with a maximum of 200 grams for women and 250 grams for men per day). Smaller portions of nuts are also recommended (15 grams for women and 25-30 grams for men per day).
Protein-rich products include dairy products, meat, fish, tofu and eggs. These products are represented in the fourth layer.
It is advised to eat fatty fish once a week, among other things, for your omega-3 fatty acids intake. In addition, 3 portions of dairy products per day are recommended. An example of one portion is 150 ml of milk or 20 grams of cheese.
You need a total of 125 grams of meat, fish, eggs and tofu per day, according to the authors of PureHealth.
Fatty products, such as olive oil, vegetable oil and butter, form the fifth layer of the pyramid. Of these, 30-40 grams are recommended per day (30 grams for women, 30-40 grams for men).
The sixth layer of the pyramid represents the extras. This includes a piece of cake, a bag of crisps or a glass of wine.
How much extra you can or may eat depends on your weight and how much you exercise.
According to the authors, daily menus averaging 1825 calories per day give women 175 calories and men 725 calories of margin. Provided you are at a good weight.
At the top of the pyramid is the sun. The advice is to go outside to enjoy nature, for fresh air and for sunlight. You need sunlight to produce vitamin D.
It is recommended here that you expose yourself to the sun for 15-30 minutes a day and be outside for at least half an hour.
[Adwords item: InArticle-ad]
The bottom of the pyramid shows all kinds of different activities: from athletics to mowing the lawn. The advice is to exercise at least one hour a day (moderately intensive with both cardio and strength training).
The following Dutch books are associated to PureHealth:
PureHealthy! Slim in 8 steps and Eat more! Feeling good with PureHealth were written by Karine Hoenderdos. The first book contains an 8-week step-by-step plan, the aim of which is to eat healthy. The second book is intended to help you maintain your weight and contains 70 healthy recipes and 14 daily menus. The book by Mary Stottelaar, '7 insights for a lasting good weight' contains 100 PureHealth recipes.
Just like the Disk of five, PureHealth is a guideline. The most important differences between PureHealth and the Disk of five are discussed here (in Dutch) by PureHealth and are: more vegetables and fruits, fewer products rich in carbohydrates, no margarine, but oil/cream butter, full-fat dairy products and full-fat cheese, no ban on fruit juices and more eggs.
Another diet that uses a food pyramid is the Nutrition hourglass.
Another diet by Karine Hoenderdos is Type 2 diabetes? Improve your health
The above text was produced in cooperation with PuurGezond.
Did you notice a mistake on this page? Please let us know.
Exercise at least 1 hour per day (moderately intense with both cardio and strength training)
PureHealth provides practical guidelines for making healthy food part of a healthy lifestyle. There are clear similarities with the 'Disk of five', but also some differences: PureHealth prescribes more vegetables, fruits and legumes, and is opposed to products From PureHealth good books are written and delicious recipes published. Highly recommended!
We have already supported many people to a healthy(er) weight with pleasure and success using the PureHealth method. We ourselves stand 100% behind this method and our clients also find it a very nice method. They regularly tell us that if they had known it was so easy to lose weight, they would have gone to a dietician sooner. The focus is on what you can and cannot eat instead of what you can and cannot eat and on food that satiates. By eating more healthy, unprocessed food, the tendency towards unhealthy products automatically becomes less, so that you lose weight without too much effort, you feel fitter and more energetic and you literally and figuratively feel better about yourself. We also receive many enthusiastic reactions to the PureHealth recipes. So we can really recommend it to anyone who wants to start living healthier and/or lose weight. If you live in the area of Den Bosch and would like to know more about the PureHealth method or if you would like guidance/coaching, please do not hesitate to contact us. Our contact details, consultation locations and more information can be found on our website.
In my practice, I guide people with the PureHealth Pyramid. The starting point is to work with pure, unprocessed products as much as possible. These are full of flavour, so you often need less. You are also challenged not to cook from a packet or sachet. On the website of PureHealth you will find delicious recipes, in which you can use the right herbs, without the need for packets and sachets. These guidelines pay a lot of attention to vegetables, fruit, legumes and nuts. In my practice, I have also created weekly menus that comply with the recommended quantities and the PureHealth principle.