why netherlands women stay healthy 4 diet tips from them

how it started was me being pissed off

My back hurt nonstop last winter. Doctor just shrugged saying “lose weight”. Felt like crap watching Dutch women my age cycling everywhere looking fit. Decided to steal their secrets.

Booked a cheap flight to Amsterdam last March. Grabbed a notepad thinking I’d discover some magical superfood. First shock? Their plates looked boring as hell.

what I actually saw them eating

Stalked local cafes for three days straight. Noticed three things immediately:

• Breakfast: Whole grain bread with like one slice cheese MAX. No mountains of pancakes.
• Lunch: Cold salads with pickled herring or plain boiled eggs. Tiny portions.
• Snacks: Baby carrots or apple slices nibbled slowly all afternoon.

Felt ripped off. Where’s the secret sauce?

my sad attempt to copy them

Bought a rusty bike off Facebook Marketplace (almost wiped out twice learning to ride it). Changed my eating cold turkey:

1. Slashed breakfast size: One toast with peanut butter instead of three.
2. Made lunch boring: Prepped veggie boxes every Sunday. Ate ’em cold even when craving ramen.
3. Snacked like a rabbit: Kept cucumber sticks at my desk. Crunched loudly during Zoom calls.

Hated every minute for two weeks. Stomach growled nonstop.



the embarrassing “aha” moment

Whined to a Dutch barista near Vondelpark. She laughed: “Why torture yourself? We eat cheese and fries too!” Then dropped the real deal:

• Move without noticing: They bike because parking’s impossible, not for “exercise”.
• Hunger stops at 80% full: Left half her muffin saying “taste is gone when full”.
• Freezer is king: Prepped soups/stews frozen for lazy days. No UberEats guilt.

Realized I missed the point completely.

how it’s going now

Ditched the sad salads. My lazy Dutch-style rules:

1. Bike to crappy places: Grocery store, pharmacy, even the library. Rain or shine.
2. Eat chocolate after lunch: One piece slowly. Cravings die faster.
3. Freeze everything: Made giant pots of pea soup. Froze in jars. Lifesaver on tired nights.
4. Stop when food tastes “meh”: Push plate away even with leftovers. Sounds wasteful but works.

Back pain? Gone. Lost 8 pounds without “dieting”. Still eat burgers sometimes but bike home afterwards. The secret wasn’t in their plates—it’s in their damn bike lanes and freezers.