Eat healthier on the side: with these expert tips it succeeds quite simply

Which trend diet is right for your own body? Should you give up carbohydrates, eat a stone-age diet, go Mediterranean – or go vegan right away?? What about interval fasting and is breakfast now actually healthy or not?

Who wants to nourish itself healthy, fails not rarely at the multiplicity of contradictory recommendations. "Many trend diets also work with renunciation and often you take too few calories per day," says Kathrin Burger, a certified ecotrophologist. "That’s why you usually keep it up for a limited time only." (Read also: Lose weight healthily: These are the 5 most popular diets at a glance)

Eating healthier on an individual basis

Kathrin Burger is the author of the book "Besser essen nebenbei" (Eating better on the side), which was published by Stiftung Warentest. "While many people would like to eat healthier," she says. "However, they lack the time to deal with nutrition and prepare elaborate recipes."

Their goal is therefore to provide tips and suggestions on how to eat better in a simple and quick way. It does not set thereby on a certain concept, but gives references, how one can optimize the own nutrition, by replacing, supplementing or omitting things. (Also of interest: 6 tips on how men in their mid-30s can lose weight healthily)

Eat versatile and few finished products

"Ultimately, there’s one basic rule that always applies," says Burger: "Eat as much variety as possible and be sparing with highly processed foods." This includes not only products such as curry sausage or frozen pizza, but also, for example, cookies or a cheese pretzel from the bakery.

"The problem is that almost all highly processed products contain substances that we know are not beneficial to our health," explains the nutritionist. These include white flour, sugar, salt and unhealthy fats. (Also worth reading: Ketogenic diet: With these tips, the trend diet works in everyday life)

Many vegetables can also be eaten raw

Most people can make a particularly big difference to their diet by eating more fruit and, above all, vegetables. "People often say that it’s laborious to prepare vegetables," Burger says. But that doesn’t have to be the case: many vegetables can be eaten raw, including fennel and most cabbages, for example. (Also: Current study: Certain fruits and vegetables prevent cancer)

"As a rule of thumb, you can eat some fruit or vegetables at every meal," advises Burger. This is a quick way to spread avocado on a loaf of bread or garnish a cheese roll with some cucumber, kohlrabi or peppers.

Rather kale than iceberg lettuce

If you want to do it really well, take a look at the nutrient content of the vegetables now and again. "Iceberg lettuce is very popular with us, but it contains hardly any nutrients," the expert gives an example. "On the other hand, if you reach for lamb’s lettuce, arugula or kale, you’re helping your body more."

In addition, a good option is frozen vegetables. "It often has a bad reputation, but that is completely unjustified," says Burger. Because they are frozen directly after harvest, they still contain many vitamins. If you buy fresh vegetables and leave them for a few days, the vitamin content, on the other hand, decreases quickly and sharply. "In addition, frozen vegetables are very easy to prepare," says the expert: "You don’t have to clean them, you can just heat them up and eat them. (Also interesting: Lose weight and eat healthy: In this order you should eat food)

Enjoyment is just as important as the number of nutrients

"Especially with vegetables, there is an incredible variety," says Burger. So everyone can find something they like there. And that’s important: "Many believe that healthy eating is all about nutrients," she says. " But this is not true."

It is also important to taste the food and enjoy the meal. "Then you automatically eat slower and satiety sets in sooner," says Burger. "It also activates the reward system in our brain and makes us feel and simply feel better." (Also: unclean skin due to diet? Here’s what you should look out for)

Choosing the right oils for heating

There is often a lot of confusion around the topic of oils when it comes to healthy eating. If you heat an oil a lot when frying, it’s best to go for canola oil or olive oil. In other oils, heat changes the chemical structure, making them unhealthy.

But cold-pressed oils also play an important role in the diet. They are healthy because they contain so-called polyunsaturated fatty acids – but they are often not suitable for heating. "For this it can use for example wonderfully for salad", says Burger.

However, these oils, which like linseed oil contain many omega-3 fatty acids, are sensitive. They should be protected from light, and some varieties are also best kept in the refrigerator. Also they often do not keep long. That’s why it’s better to buy just one or two kinds, so you can use them up before the oil goes rancid. (Read also: A healthy diet is also possible with pizza and Co. possible – a doctor explains how)

Do without soft drinks, make spritzers from juices

With products such as bread and noodles it helps to reach more frequently once for the whole grain variant. "You can definitely vary – it doesn’t always have to be whole grains," says the expert. In the case of pasta, for example, conventional products made from durum wheat semolina are not unhealthy at all, as many people thought.

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