Healthy Belgian Food Guide for Travelers

Belgian Cuisine: Rich, Hearty, and Regionally Diverse

Belgian cuisine is renowned for its hearty dishes and exceptional seafood. While traditional Belgian food offers some excellent protein sources and regional specialties, many dishes are rich in refined carbs, unhealthy fats, and added sugars. This guide will help you navigate Belgian dining while staying aligned with your health goals.

High-Protein, Lower-Carb Options

• •Moules (Mussels): A Belgian specialty and excellent protein source. Order moules nature (prepared simply with white wine and herbs) rather than versions with cream.
• •Waterzooi: A Flemish stew made with fish (vis waterzooi) or chicken (kip waterzooi), vegetables, and herbs in a light broth, often thickened slightly with egg yolk rather than flour.
• •Filet Américain: Raw minced beef (similar to steak tartare) typically served with condiments. Skip the accompanying frites and bread.
• •Sole Meunière: Dover sole simply prepared with butter, lemon, and parsley. Request extra vegetables instead of potatoes.
• •Flemish Asparagus: When in season (spring), white asparagus is often served with quality protein like ham, eggs, or fish.
• •North Sea Shrimp: Small, sweet grey shrimp (tomaat-garnaal) often served with tomatoes. Request without mayonnaise.

Vegetable & Micronutrient Powerhouses

While Belgian cuisine isn't famous for vegetable-forward dishes, there are still excellent options for increasing your vegetable intake.

• •Witloof/Chicon: Belgian endive, a versatile vegetable rich in nutrients and fiber, often served braised, grilled, or raw in salads.
• •Stoemp: Mashed potatoes mixed with various vegetables like carrots, Brussels sprouts, or leeks. Ask for extra vegetables and less potato.
• •Brussels Sprouts: Named after Belgium's capital, these nutrient-dense cruciferous vegetables are often available as a side dish.
• •Salade Liégeoise: A warm salad with green beans, potatoes, bacon, and vinaigrette. Request extra beans and less potato.
• •Seasonal Market Vegetables: Many quality Belgian restaurants serve seasonal vegetables from local markets.

Good Fiber Sources

• •Mussels: Beyond being protein-rich, mussels provide prebiotic fiber that supports gut health.
• •Belgian Endive: High in insoluble fiber and low in calories, making it an excellent choice.
• •Brown Bread: Some traditional Belgian breads are made with whole grains, offering more fiber than white alternatives.
• •Winter Vegetable Soups: Often containing fiber-rich ingredients like leeks and root vegetables.
• •Salads with Chicory and Apples: A common combination providing both soluble and insoluble fiber.

Hidden Sugar Watchlist

• •Sirop de Liège: A fruit jam reduction used in many traditional dishes.
• •Stoverij/Carbonade Flamande: This beef stew is typically made with beer and often contains added sugar or gingerbread.
• •Garnish Sauces: Many Belgian dishes come with sweet fruit compotes or jellies.
• •Belgian Breakfast: Often features chocolate spreads, jams, and sweet pastries.

Unhealthy Fats & Processed Foods

• •Frites: Belgian fries are typically double-fried in beef tallow or vegetable oil and served with mayonnaise.
• •Croquettes: Breaded and deep-fried appetizers filled with cheese, shrimp, or meat.
• •Processed Deli Meats: While Belgium has excellent charcuterie, many commercial varieties contain preservatives and fillers.
• •Mayonnaise-Based Salads: Dishes like vol-au-vent often contain significant amounts of mayonnaise.
• •Pastries and Viennoiserie: Despite their deliciousness, these items are high in refined carbs, sugar, and unhealthy fats.

Smart Customization & Ordering Strategies

Belgian dining can be adapted to healthier choices with these strategies:

• •Frites Alternatives: Request extra vegetables instead of fries: "Extra groenten in plaats van frieten, alstublieft" (Dutch) or "Des légumes supplémentaires au lieu des frites, s'il vous plaît" (French).
• •Sauce on the Side: Ask for sauces separately: "Saus apart, alstublieft" (Dutch) or "Sauce à part, s'il vous plaît" (French).
• •Simple Preparations: Request dishes to be prepared simply: "Eenvoudig bereid, alstublieft" (Dutch) or "Préparé simplement, s'il vous plaît" (French).
• •Focus on Seafood: Belgian coastal restaurants offer excellent fresh seafood prepared simply.
• •Skip the Bread Basket: "Geen brood, alstublieft" (Dutch) or "Pas de pain, s'il vous plaît" (French).
• •Ask About Preparation: Inquire whether dishes can be made without added sugar or with less fat: "Kan dit gerecht zonder toegevoegde suiker?" (Dutch) or "Est-ce que ce plat peut être préparé sans sucre ajouté?" (French).

Navigating Belgian Restaurant Types

Different Belgian establishment types offer varying opportunities for healthy eating:

• •Gastronomic Restaurants: Higher-end establishments are more likely to accommodate special requests and offer quality ingredients with simpler preparations.
• •Brasseries: These casual restaurants typically offer a range of options, including some healthier choices like simple grilled meats and fish.
• •Seafood Restaurants: Particularly in coastal areas like Oostende, these offer excellent protein options with minimal processing.
• •Friteries/Frietkot: Street food stands specializing in frites – best avoided or treated as an occasional indulgence.
• •Markets: Belgian cities have excellent fresh markets where you can purchase quality proteins, vegetables, and berries for self-catering.

Belgian cuisine varies significantly by region: Flemish (northern) cuisine tends toward simpler preparations with North Sea influence, while Walloon (southern) cuisine shows more French influence. Brussels offers a cosmopolitan mix of both traditions alongside international options.

Healthy Breakfast & Quick Snacks

• •Breakfast: Belgian hotel breakfasts often feature bread and pastries, but look for protein-rich alternatives. Request 'eieren' (eggs) prepared simply - 'omelet met groenten' (vegetable omelet) is a great option widely available in cafés. Many breakfast spreads include 'kaas' (cheese) and 'ham' - focus on these proteins rather than the sweet options. Natural yogurt ('yoghurt natuur') is usually available - add fresh berries rather than the sweetened fruit compotes.
• •Quick Snacks: Belgium's seafood tradition makes 'garnaal' (tiny North Sea shrimp) an excellent portable protein source - look for them fresh at markets. Grocery stores sell 'hardgekookte eieren' (hard-boiled eggs) for a quick protein boost. For something more substantial, 'soep' (soup) is widely available - vegetable-based versions like 'witloofsoep' (endive soup) offer nutrients without excessive carbs. When you need something to carry with you, raw nuts are available at most grocery stores and make an excellent energy-dense option without the sugar of typical Belgian snacks.