Slimming down without dieting. What do you need per day?

Slimming down without dieting. What do you need per day? A handy table for all age groups.

	Children 4-12 years	Teens 12-20 years	Adults
Bread	3-5 slices	5-8 slices	5-7 slices
Potatoes	1-4 pieces (50-200 grams)	4-6 pieces (200-300 grams)	3-5 pieces (150-250 grams)
Vegetables	2-3 vegetable spoons (100-150 grams)	3-4 vegetable spoons (150-200 grams)	3-4 vegetable spoons (150-200 grams)
Fruit	1-2 fruits	2 fruits	2 fruits
Milk and milk- products	2-3 glasses (300-450 ml)	2-3 glasses (300-450 ml)	2-3 glasses (300-450 ml)
Cheese	0.5-1 slice (10-20 grams)	1-2 slices (20-40 g)	1-2 slices (20-40 g)
Meat, fish, chicken tofu or tempeh	65-100 grams * (50-75 grams cooked)	100 grams * (75 grams cooked)	100 grams * (75 grams cooked)
Meat ware	0.5-1 slice (10-15 grams)	1-2 slices (15-30 grams)	1-2 slices (15-30 grams)
Halvarine on bread	5 grams per slice of bread	5 grams per slice of bread	5 grams per slice of bread
Margarine for the preparation	15 g	15 g	15 g
Moisture	1.5 litres	1.5 litres	1.5 litres

The above foods (and also in the amounts indicated) contain enough vitamins and minerals and are not fattening.

Fruit and vegetables, some potatoes, rice or pasta and two cups of milk/yoghurt have never made anyone fat!

They are the excess quantities and the snacks that cause obesity.

If you stick to the above, you are guaranteed to lose weight and get exactly what you need. This way, any other diet becomes redundant.

Are you currently already overweight? Stick to the quantities above and make sure you start eating more move To burn the already stored fat!

Do you sometimes lack the inspiration to put together healthy and varied meals yourself?

HERE you can create your own personal daily menu put together with ingredients you like from a 'cuisine of your choice'. From Turkish to Moroccan, Italian to Dutch and everything in between. Highly recommended!

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