Healthy nutrition – what is it??

Healthy diet

"Eating and drinking keeps body and soul together" – who does not know the saying? But what about our knowledge on the subject of nutrition? eat a healthy, balanced and nutritious diet? What is meant by a healthy diet?

Good food is one of the best things in life and is very important for our quality of life. Despite the food scandals, it is still possible to enjoy and increasingly important to choose your food naturally, seasonally and freshly. Even the experts in nutrition agree on this point. Today, healthy nutrition is understood as a varied, balanced and fresh mixed diet, which can be prepared in an imaginative way.

In a nutshell, healthy eating means eating more plant foods (fruits, vegetables, grains) than animal foods (meat, fish, dairy, eggs) and low amounts of fat, salt and sugar. Plenty of fluids is absolutely essential: Preferably water, teas, juice spritzers and the like. If you then eat versatile and varied – with enough leisure – then you are actually already eating healthy!

Healthy nutrition for every day

Thinking about what to cook for your family every day is not only a headache sometimes. It must be fresh, healthy and tasty. It should also be quick in everyday life and several times a day – because just with three large and two small meals we are optimally supplied with energy, nutrients, vitamins and minerals. Breakfast, lunch and dinner can be somewhat larger, the two snacks in between are intended for small snacks. Crispbread with cheese, for example, or an apple and a handful of nuts with it.

In order to utilize the vital nutrients, proteins, fats and carbohydrates, it is advisable to consume them in a certain proportion. For healthy adults, the percentage of total calories is ca. 15% protein, 30% fat and 55% carbohydrates. All three building blocks are important; together with vitamins, minerals and trace elements, they fulfill life-sustaining functions. For this to work well, it is best to eat the food in sufficient quantities throughout the day. For a healthy diet you need ideally per day:

  • 6 glasses of water or 6 cups of unsweetened fruit or herbal tea
  • 2 portions of fruit
  • 3 servings of vegetables
  • 4 servings of pasta, rice, bread or other grain products and potatoes
  • 3 portions of milk, yogurt, cottage cheese or cheese
  • 1 serving of meat, fish or sausage
  • 4 tablespoons of oil, margarine and butter

Only through a combination of different food groups can the body be supplied with all the nutrients it needs. Plant foods such as grains, fruits and vegetables contain fiber, carbohydrates, vitamins and minerals. The body gets high-quality protein from animal foods. Vegetarians get protein from milk and dairy products as well as from legumes and grains. The cells are supplied with vital fatty acids via vegetable oils.

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Eating enough fruits and vegetables is probably one of the most important recommendations for a healthy diet. If you want to take just one step towards a healthy diet, you should start with fruits and vegetables. Because fruits and vegetables are not only low-calorie fillers, they also contain secondary plant compounds that are supposed to protect the body. In addition, fruits and vegetables provide vitamins, minerals and water-soluble fiber.

Healthy nutrition: basic knowledge about carbohydrates, protein& Fat

Carbohydrates provide energy

Whenever we are hungry, our energy source is empty – liver, muscles, tissues and blood store only about 500 g of carbohydrates. If the brain needs new energy, it signals: Lead me simple (z. B. sugar, figs) or even better starchy carbohydrates (such as bread, cereals or rice) to. We need them to regulate blood sugar levels. If this is lowered, we feel apart from hunger occasionally a light trembling. In a healthy diet, one tries to prevent this as much as possible: It’s better to keep blood sugar levels as constant as possible and prevent highs and lows.

Muscles get the energy they need in the short term from blood sugar. Starchy carbohydrates, also known as complex carbohydrates, are more beneficial because they are absorbed more slowly and last longer. This works especially well if you choose whole grain products. Carbohydrates also influence our mood: they put us in a good mood because they stimulate the production of the happiness hormone serotonin. Bread, rolls, cereal products, pasta and potatoes are particularly filling.

  • Yogurt grain bread

Proteins build all the cells of the body

Proteins or. Proteins are the most abundant giant molecules in cells. They must be taken in with food, as our body cannot produce all protein building blocks itself. Their main function is to form and constantly renew cells and tissues – which is especially important in the growth phase of children. Proteins build hormones and enzymes and maintain the transport of metabolic products and blood clotting – without them nothing works at all! So bring on the milk, cheese, meat, fish, legumes, tofu and eggs for a healthy diet.

Keeping the balance when it comes to fat

Fat tastes good and helps give flavor to food: So it helps make food taste good to us. But not only that. We also need fat so that our body can absorb certain vitamins and to supply the body with vital fatty acids. That is one side. On the other hand, fat also contains twice as many calories as proteins or carbohydrates. If you eat too much fat, you gain weight. This is why it is important to find the right balance in a healthy diet. Vegetable fats and oils are healthy because they contain many unsaturated fatty acids. Fatty sea fish should also appear on your plate at least once a week, as it provides additional iodine.

Healthy food for every situation

A healthy diet is always possible: no matter what age, whether you do a lot or little sport, whether you work in an office, have a lot or little free time, or are expecting a baby.

A healthy diet for children

Recommendations for a healthy diet for children are no different from those for adults. Sure, portions are smaller, but children also need plenty of fruits, vegetables, pasta, potatoes, bread and rice, and plenty of water. Animal foods such as meat, fish and dairy products are also needed – especially during growth. But it is not necessary that they make up the main part of the diet. Plant-based products also make up the bulk of every plate and meal in a healthy diet for children. You can also make your school break snacks healthy yet delicious: For example, top your sandwiches with cheese and an additional leaf of lettuce, tomato and cucumber. If you then add a tangerine or a few radishes to the lunchbox, your child has already managed 1 serving of vegetables and 1 serving of fruit for the day.

  • Break – Power – Skewers

Healthy nutrition at work

But don’t just think about your children, even as an adult a healthy diet is possible with all the stress of everyday life and work. A healthy diet at work is above all one thing: it is quickly made and does not lie heavy in the stomach. You can achieve this by choosing snacks that contain little fat and provide you with long-term energy: A light tomato sauce with wholemeal pasta, a bulgur salad with fresh tomatoes, spring onions and peppers, for example, are a delicious meal that does not put a strain on your body. Even during work hours, you can include a serving of fruits or vegetables at each meal, bringing you to the recommended 5 servings of fruits and vegetables per day.

Healthy nutrition during pregnancy

Pregnancy is the impetus for many women to rethink their diet and to eat even healthier for the sake of themselves and their child. A healthy diet during pregnancy does not differ much from that of other women. Pregnant women also need whole grains, fruits, vegetables and plenty of fluids. Fish, especially fatty sea fish, is also particularly good for them and their child now. Pregnant women do not need to eat more than before. The energy requirement only increases from the fourth month of pregnancy, but only by about 250 kilocalories – this corresponds to about one slice of bread with cheese. However, for the sake of their child, pregnant women should be more careful about raw animal foods, such as raw milk (cheese), sushi, ice cream, carpaccio. In addition, fruits and vegetables should always be washed thoroughly under running water or even peeled.

Healthy nutrition for athletes

For athletes who do sports in their free time, the same rules for a healthy diet apply. If you eat enough cereal products and include five portions of fruit and vegetables a day, your body will be well supplied and also well equipped for recreational sports. To meet your protein needs, it is enough to eat meat, fish or egg two to three times a week and consume three portions of milk (products) daily. A light meal before exercise is particularly good, tending to provide more carbohydrates and contain little fat.

Healthy nutrition: questions and answers

Healthy nutrition - what is it??

What are flavonoids??

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They belong to the so-called secondary plant substances. Secondary plant compounds are used by plants, for example, as dyes, as a defense against predators, or as scents. They are said to lower the risk of certain cancers, lower the risk of cardiovascular disease, inhibit inflammation, lower blood pressure and have other positive effects on our health. Flavonoids are found, for example, in apples, pears, grapes, berries, eggplants and black and green tea. So if you eat fruits and vegetables in many different colors, you’ll take in many different flavonoids.

Healthy nutrition - what is it??

Is milk really as healthy as they say?

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Yes, it contains nutrients that people need to live. About two thirds of the daily calcium requirement is already covered by half a liter of milk. The amino acids of milk protein are important for cell structure and cannot be produced by the body itself. Lactose keeps the intestinal flora going.

Healthy nutrition - what is it??

What is the difference between light and dark bread??

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The color depends on the type of flour used. Light white bread contains mind. 90 percent wheat flour. Mixed bread consists of rye and wheat flour, with the wheat flour content ranging from 50 to 89 percent. The dark rye bread is baked mainly from rye. By the way, the color says nothing about whether whole wheat flour was used – whole wheat flour is not much darker than standard wheat flour type 405. Sometimes the dark color can only be explained by the dye caramel or malt extract, which the food industry uses for the color – it is best to ask the baker whether it is a wholemeal bread or rye bread.Bread made from wholemeal flour is recommended for a healthy diet. Tip: Wholemeal bread made from finely milled flour is better tolerated.

Healthy nutrition - what is it??

Does pineapple boost fat burning??

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This fruit contains the enzyme bromelain, which is often touted as a fat burner. The German Nutrition Society counters that the enzyme is already broken down in the stomach and thus inactivated. Apart from that, bromelain is an enzyme that can only break down proteins: So the most it could do is stimulate protein digestion – but it has no effect on fat burning.

Healthy nutrition - what is it??

What’s in the rice?

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Compared to other cereals, rice has only an average content of minerals and carbohydrates and less protein. But 100 g of rice contain up to six milligrams of the vital substance niacin. This vitamin B3 assists in the formation and breakdown of carbohydrates, fats and amino acids. It is also important for cell division.

Healthy nutrition - what is it??

What are dietary fibers?

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Today they are also called fibers. Defined as food components of vegetable origin that resist our digestion. In the large intestine, the fiber is partially broken down by bacteria, but by then it is too late for absorption into the body.Nevertheless, they are indispensable for maintaining health. They stimulate the proliferation of beneficial bacteria in the large intestine and reduce its acidity. The scientists therefore recommend that everyone should eat about 30 g of dietary fiber a day.

Healthy nutrition - what is it??

Belongs to the preparation of carrots fat?

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There are vitamins, such as z. B. vitamin A, which can only be dissolved by fat and thus become effective. Many cooks prepare carrots with butter for this reason, in order to enjoy this vital substance.

Healthy nutrition - what is it??

Is sea fish contaminated with pollutants?

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Wastewater still flows untreated into the sea, polluting the water with heavy metals and mercury. The toxic dioxin can also be found in fish from time to time. But the load is below the legal maximum limits. Also, the health benefits of eating fish outweigh the risks. For example, fatty fish are important sources of omega-3 fatty acids, which are thought to reduce the risk of heart attacks and prevent some types of cancer. That’s why nutrition experts recommend two portions of fish a week. Pregnant women, however, should avoid eating raw fish and even avoid the more contaminated species, such as shark, swordfish and tuna altogether.

Healthy nutrition - what is it??

Is muesli really so healthy?

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How healthy a muesli is depends entirely on its composition. If sugar is high on the list of ingredients, it is less recommendable. The healthiest is a self-prepared mixture of whole grains without sugar. Simply mix with milk or yogurt and fresh fruit.

Healthy nutrition - what is it??

Why not to eat green beans raw?

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Raw green beans contain a toxin (phasin) that only breaks down and becomes ineffective when exposed to heat. Therefore, these vegetables should always be cooked for twelve to 15 minutes in a little water. Phasin is a toxic glycoside, a protein in legumes. When heated, the protein breaks down, making the legumes edible.

Healthy nutrition - what is it??

Is honey better than sugar?

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Honey is a popular topping for bread and is also good for sweetening desserts, cakes and pastries. It consists of 80 percent sugar. The small traces of vitamins, anti-inflammatory substances and minerals do not make it more recommendable than sugar. Honey should not be enjoyed in large quantities, even in a healthy diet.

Healthy nutrition - what is it??

Are vegetables from organic farmers better?

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In conventional farming, a variety of chemicals are used – agents against weeds, pests and fungal attack. They all leave traces in the vegetables, of course. Vegetables from controlled cultivation, on the other hand, are fertilized organically and not sprayed. Organic produce contains virtually no pesticide and fertilizer residues. It is difficult to prove whether fruit and vegetables from organic farming are actually healthier than fruit and vegetables from conventional farming. Because the amounts of vitamins and Co. vary from variety to variety and they can also differ depending on when they are harvested. However, individual studies suggest that organic fruits and vegetables contain more vitamins and other nutrients and are therefore particularly healthy.

Healthy nutrition - what is it??

Where is there still protein inside – except in meat?

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Pulses consist of more than 20 percent protein – no vegetable food has more of it. So they are a real alternative to meat. With its protein content, a lentil stew is as valuable as a steak. In addition, they contain important vital substances such as minerals, trace elements and fiber. However, the body can not absorb vegetable protein as well as the protein from meat and fish, through clever combination, the biological value can be improved. If pulses are combined with eggs, cereal products or milk, the proteins can be better utilized.

Healthy nutrition - what is it??

How best to store fish?

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If possible not at all! Fresh fish should be prepared the same day it is purchased. But at least it must be stored in a cool place. In the refrigerator it may be for a maximum of two days. Frozen goods keep for up to five months.

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