If you stick to these simple rules, you will eat and live healthier than 95% of all Europeans:

Tips for making the most of VitaPlate:

  • Choose variation! Buy something new and try a new recipe every now and then. In this way, you support various farmers and promote agricultural biodiversity.
  • Use fresh, natural and pure products as much as possible.
  • Choose organic if you can.
  • Choose mainly plant-based food.
  • Limit your salt use to 6 grams a day. Rather use herbs and spices, as much as you like.
  • Is some part of VitaPlate missing in your meal? Have it as a snack! A handful of nuts, a wholemeal sandwich or a piece of fruit are great snacks.


Vita Life Style Tips:

  • Drink 1.5 to 2 liters per day. Water is the best beverage there is!
  • You can drink tea and coffee, but limit your total of cafeinated drinks tot 4. When you drink coffee, filtered coffee is the best option.
  • Alcohol is best avoided completely. Drink 1 glass a day at most.
  • You can indulge in unhealthy food, but do it consciously. Limit it to 25 grams of added sugar (and other sweeteners) and 6 grams of salt per day at most. Preferably choose sweets that contribute to your health (like dark chocolate or fruit).
  • Exercise for half an hour at least, every day
  • Exercise more intensely at least twice a week (raising your hart beat and breathing frequency)
  • If you follow a vegan diet (or lack specific nutrients for other reasons), take supplements like B12

You are here

VitaPlate in three simple steps:

Take a look at your plate or your shopping basket:

  1. Does it contain ingredients from all compartments of the VitaPlate ?
  2. Is half of it fruit & vegetables?
  3. Can you add something healthy, like nuts or seeds? Try something new!

Dr. Goodfood coalition: