getMoveno

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Most Dutch adults eat only 20 g of fibre per day — well below the recommended 25–30 g. Discover which 20 foods can quickly close that gap.

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Prebiotics are the food for your gut bacteria — found in garlic, onion and leek. No supplement needed 👉 https://t.co/oqmKTOEpQW

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Probiotics: the honest story. For healthy people, evidence is limited. But for antibiotic diarrhea? Well-supported. Read more 👉 https://t.co/me0430ZTEU

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Flaxseed: richest plant source of omega-3. But whole seeds pass undigested — always grind them first 👉 https://t.co/NKESiIOisF

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Turmeric works better with black pepper. Piperine increases curcumin absorption by up to 2,000%. Here's the practical formula 👉 https://t.co/HEr2XSDwQj

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Quinoa: complete protein with all 9 essential amino acids. Per 100g cooked: 120 kcal, 4.4g protein. Plus: why you must rinse it and how to cook it right. 👉 https://t.co/WZ3yy2x8sc

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Chia seeds: 30 g delivers 11 g fibre, 5 g omega-3 and 4 g protein. And there are countless ways to use them. 🌱

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Oatmeal keeps you genuinely fuller for longer — thanks to beta-glucan and a low glycaemic index. A smart breakfast choice when you want to lose weight. 🥣

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Calcium is not only in dairy. Kale, tahini, sardines and almonds are excellent alternatives. https://t.co/QEY4v522XV

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Frequent colds, hair loss and taste changes can be signs of zinc deficiency. Discover the best food sources. https://t.co/w4ZwYXbOkS

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Muscle cramps, sleep problems and fatigue can be signs of magnesium deficiency. Discover the best food sources. https://t.co/blHeRgfVqf

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Bulking without building a thick layer of fat? It's all in your macro split. Here's how: https://t.co/Jvfcm6L9Ti

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Want to lose fat without losing muscle? The key is your protein intake. Here's how to calculate your macros for weight loss: https://t.co/fT95F69sdW

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What are macros, exactly? Protein, carbs, and fat — explained in plain English. Everything beginners need to know: https://t.co/ydMNjlTerA

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Calculating macros doesn't have to be complicated. Set your TDEE, anchor on protein, set a fat floor, fill with carbs. Here's how: https://t.co/G1W8LunQBZ

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People who track their food lose twice as much weight — not by dieting harder, but by becoming more aware. Here is how to start.

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1,800 kcal a day: enough to lose weight, enough to stay full. This plan shows you exactly what that looks like — including room for small treats.

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1,500 kcal a day without constant hunger? With this plan you eat smart — high protein, high fibre, minimal empty calories.

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No idea what to eat this week? This free weekly menu gives you a concrete plan for 7 days — complete with shopping list.

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Building muscle is 70% nutrition. This concrete 2,800 kcal meal plan shows you how to hit the right macros every single day.