Diet has a great influence on Health and the Wellbeing. But what exactly is healthy nutrition?
Basically a Balanced diet, which gives the body exactly what it needs, recommended. Valuable foods such as Fruit and Vegetables are in the foreground. Sugary sweets, potato chips and alcohol should only be eaten rarely and in small quantities, but there is no need to completely deny oneself small moments of pleasure.
How to eat healthy?
In Germany, nutritional recommendations are German Society for Nutrition (DGE) defined. Fruit and vegetables should be consumed in large quantities. They contain valuable ingredients such as Vitamins and Trace elements and have few calories. They also provide the body with Dietary fiber. Dietary fibers consist of indigestible plant fibers, they swell in the intestine and stimulate digestion. They keep us full longer because they stabilize blood sugar levels and prevent dreaded food cravings.
Carbohydrates are considered to be the main source of energy. Complex carbohydrates like wholemeal products (wholemeal pasta etc).) are healthier than simple carbohydrates, i.e. white flour products. White flour products contain simple carbohydrates, which are quickly broken down into sugar in the body and enter the bloodstream. The blood sugar level rises quickly, but also falls again very rapidly. This can manifest itself as cravings. White flour products are considered fattening and should therefore be consumed only rarely.
Proteins provide our body with important building materials, the amino acids. Per kilogram of body weight you should therefore consume 1 gram of protein a day in your diet.
Also Fat should not be missing on a healthy menu. Supply fats essential fatty acids and allow fat-soluble vitamins to be absorbed in the intestines. Vegetable fats are much healthier than animal fats. Vegetable fats contain unsaturated fatty acids in large quantities. They include for example
- Avocado
- Vegetable oils
- Seeds, nuts
- Fish
- Cereals
Unhealthy, animal fats contain mainly saturated fatty acids. Here fat serves as a flavor carrier. Examples are meat, butter, cream and cheese.
In addition, it is important to drink enough fluids drink. Water is best. Coffee, alcohol and sugary drinks should only be consumed occasionally as a stimulant.
A healthy diet consists overall of plenty of fruits and vegetables, complex carbohydrates, mainly vegetable fats and good proteins.
It is also important to consider your individual calorie requirements to cover approximately. You can find the ideal Calorie amount calculate. For this purpose there are calculators on the Internet, which provide approximate values. With sporty activity one reduces calories and increases the need. If you reduce your calorie intake, you lose weight. If you increase your calorie intake significantly above your needs, you will gain weight.
In order to live a healthy life, a balanced diet of high quality foods, plenty of fluids and Exercise are aimed for. Alcohol, sweets, potato chips and other snacks should not be consumed daily and in moderation.
In order to know exactly what you are eating, it is advisable to cook yourself. Finished products often contain many hidden fats and sugars and additives. If you cook yourself, you can consume fresh foods and always try something new.
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The food pyramid
The Food pyramid of the German Nutrition Society (DGE) is intended to make it easier to integrate a healthy, wholesome diet into everyday life.
The base of the pyramid is formed by Beverages, it will be at least 1.5 liters a day recommended, which consist mostly of mineral water. Food groups are divided into 6 segments, which should be included in the daily diet with different percentages.
Cereals, cereal products and potato flow to 30% in the pyramid. This means that about one third of the food should consist of these products.
Vegetables goes along 26% about a quarter of the daily food from.
To 17% Should fruit be included in the menu.
Milk and Dairy products like cheese and yogurt 18% make up the majority of the food, while Meat products, Sausage, fish and eggs in total no more than 7% should make up. Good oils and Fats should 2% of the daily diet, while sweets should be consumed sparingly.
Typical healthy foods
A healthy diet consists of a varied menu with different, balanced foods. Healthy living means a daily intake of fruits, vegetables, complex carbohydrates, vegetable fats, good proteins and plenty of water. Individual foods have an influence on fat burning, the cardiovascular system, immune system, our skin, etc.
For the Cardiovascular system are for example
- Orange
- garlic
- Oatmeal
- Flaxseed,
- Tuna
- Herring
- Olive and rapeseed oil
- red grape juice
ideal food. They provide valuable fatty acids, trace elements and Antioxidants.
For the support of the immune system the following foods are beneficial:
- Kiwi
- Broccoli
- Spinach
- probiotic yogurt
- Tofu, beef fillet
- horseradish
- green tea
- Cranberry juice
- dark chocolate in small quantities
It is recommended to have an intake of fruits and vegetables 5 times a day, 2 to 3 liters of water a day, complex carbohydrates such as whole grains or potatoes. In addition, low-fat dairy products, high-quality vegetable oils and fish and meat 1 to 2 times a week may be on the menu.
Omega-3 fatty acids fulfill a wide variety of functions in the body and are essential for humans indispensable. Among other things, they are an important component of cell membranes, which gives shape to all the cells of the body and has an important function in the Signal transmission has. They are found in many foods. See more at: Omega 3 fatty acids
Lose weight with a healthy diet
Through diet in the long term you can slimming and maintain his desired weight by eating mainly healthy food like vegetables and fruit on the menu. Also complex carbohydrates such as wholemeal pasta or wholemeal bread and healthy proteins such as fish can help to lose weight healthily. You should drink a lot, preferably water.
Sweets, potato chips, alcohol, sweetened drinks and ready-made products should disappear from the menu.
To lose weight in a healthy way, one should eat fewer calories than are consumed. You can calculate your basic personal calorie needs and take into account activities such as sports or physical work. The recommended Calorie requirement you reduce by 500 calories a day over a longer period of time. In this way, you can lose weight in a healthy way and reduce the risk of cravings and the yo-yo effect.
Healthy diet and sport
A healthy diet and regular exercise are the pillars of a healthy lifestyle. These are the most important factors influencing Fitness, Well-being and health. To be sporty efficient to be, a wholesome, balanced diet is very important. One should promote a balanced intake of vitamins and minerals, consider fiber and an optimal ratio of carbohydrates to fats.
At the same time, you should not eat more than you actually need. Healthy diet and exercise improve fat burning and figure. In addition, you strengthen your personal immune defenses and reduce the rate of infection. If you eat a healthy diet and are fit, you are less likely to fall ill.
On the other hand, one should not be permanently in the Calorie deficit live, because for mental and physical performance, humans need a certain amount of Energy needs. To maintain or. the building of the muscle mass is based on enough Protein in food to pay attention.
Learn more about this under: Sports and nutrition
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Building muscle through a healthy diet
There are healthy foods that, as part of a muscle-building workout, can help the Promote muscle building. The basis is a fluid intake of at least 1 to 2 liters of water daily. Eggs contain a high concentration of essential amino acids. They are an ideal Protein source during training. eggs can be eaten raw in a shake, for example with bananas, organ juice and coconut puree.
Also Fish is a known high quality source of protein. One to two fish meals a week are ideal when training to build muscle. Nuts, Beans and Oats are foods that bring variety to the diet in addition to amino acids. Oats swell well with water and fruit, and nuts provide healthy fatty acids, calcium, magnesium and iron in addition to protein.
Protein powder from whey, hemp, rice or lupine protein can have a positive effect on muscle building in the form of protein shakes before or after training. The foods mentioned are examples of a diet in combination with a workout. Protein-rich food favors muscle building and promotes fat burning.
Read more at: Building muscle through diet
Dietary advice for existing diseases
Healthy diet for high blood pressure
A change in diet is of great importance in hypertension. A targeted diet can often prevent or at least delay the intake of medication.
As a general rule, if you have known hypertension, you should not eat more than Four to six grams of salt a day to consume. High-salt foods can raise blood pressure very quickly, and this can be specifically avoided. Potassium is an antagonist of sodium, which controls the water balance. If the body has enough potassium, this leads to an increased excretion of sodium, and blood pressure does not rise without reason. Potassium is found in spinach, potatoes, kale, avocados, nuts and bananas.
In the case of high blood pressure, it is recommended to consume enough Unsaturated fatty acids. Fish and olive oil are sources of high-quality Omega-3 fatty acids. These have a positive effect on blood pressure and blood vessels. Tuna, herring, salmon, mackerel and sardines contain unsaturated fatty acids in large quantities.
Fruits and vegetables are also healthy and recommended for hypertension patients because of the valuable minerals they contain. In addition, it is helpful to lose excess weight and to avoid alcohol to a large extent.
Learn more at. Diet for hypertension
Healthy diet against acne
Certain foods are associated with Skin blemishes and the clinical picture acne. A healthy, balanced diet and avoiding certain foods can have a positive effect on the appearance of the skin.
Particularly bad foods for people with acne are red meat, dairy products, sugar, white flour, convenience foods, fast food, soft drinks, salted nuts and chocolate.
On the other hand, raw vegetables, fish and juices such as carrot juice are positive for the skin’s appearance. In addition, you should drink at least 2 liters of fluid a day to flush toxins out of the body. Mineral water and unsweetened teas are the most suitable.
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Healthy diet for irritable bowel syndrome
The term Irritable bowel describes a dysfunction of the digestive tract. The consumption of certain foods often causes Pain and Digestive problems out. People with irritable bowel syndrome often notice very well which foods they can tolerate and which not. A food diary/symptom diary can help to find out which foods cause symptoms.
Generally it is helpful, small meals to eat. One should eat slowly and chew consciously. It is important that those affected get enough Fluid drink and reduce alcohol, coffee and black tea as much as possible. Mild food is better for irritable bowel syndrome sufferers than foods that are particularly spicy, salty, spicy, sweet or fatty. Generally recommended High fiber foods, which promote digestion and accelerate intestinal transit. These include potatoes, carrots, spinach, strawberries, bananas, and sour milk products such as kefir, plain yogurt, and buttermilk.
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Healthy diet for gout
The common disease Gout is closely related to an unbalanced diet rich in meat and alcohol consumption. A healthy diet can alleviate symptoms and positively influence the course of the disease.
uric acid is a metabolic product that is prominent in gout. People with gout have elevated levels of uric acid in their blood. Animal foods lead to increased formation of uric acid in the body. Alcohol in turn inhibits the excretion of uric acid via the kidneys. According to this, an excessive Alcohol consumption for gout avoided become. Beer in particular has a negative effect on the disease.
In case of gout, foods containing purine should be avoided. Purines are broken down into uric acid in the body during digestion. If you consume purines in large quantities, the uric acid level rises and crystals are deposited in joints, where they cause pain. Purine-containing foods are especially animal products such as poultry, pork and goose meat and milk, butter, cheese, yogurt and eggs. It is advisable to eat animal products in smaller quantities and to eat foods that act against gout in larger quantities.
Carrots, tomatoes, celery, onions, strawberries, plums and caranberries are effective against gout. A healthy diet for gout includes drinking plenty of fluids, preferably two to three liters of water and herbal teas a day.
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Healthy diet for diabetes melitus
A high proportion of fat in food delays the absorption of carbohydrates and makes you fat in the long term. If one loses weight, the blood glucose control in the body often improves. Basically, vegetable fats with unsaturated fatty acids healthier and protect the vessels from vascular calcification (arteriosclerosis). Diabetics should eat polyunsaturated fatty acids such as those found in fish, avocados, sunflower, soybean or safflower oil and monounsaturated fatty acids z.B. consume olive or rapeseed oil.
Fats of animal origin such as bacon, milk fat, butter and pork fat should be clearly reduces become. In addition, diabetics may not too much protein consume. In central European countries, we consume far too much fat and protein. A high protein intake puts a strain on the kidneys and is therefore harmful for diabetics. The daily protein intake should therefore be in the lower range of the recommended values.
Carbohydrates directly influence the blood sugar level. For diabetics, carbohydrates should be more than half of the diet. vegetables, legumes, fruits and cereals are good for this purpose. Diabetics who already inject insulin must calculate their calculate carbohydrates. For this there is the auxiliary quantity bread unit (BE). 1 BE means 10 – 12 grams of carbohydrates. There are corresponding tables, which make the calculation easier.
Dietary fiber Carbohydrates are ideal for diabetics, because they saturate for a long time and only slowly rise in the blood. Basically, foods with a low glycemic index such as legumes, oats and pasta are recommended. The glycemic index refers to the effect of food on blood glucose levels.
In addition, people with diabetes should Alcohol intake be careful. A glass of wine or beer occasionally seems harmless. However, if one is taking insulin or other medications, alcohol is best eaten with a carbohydrate snack. The reason is that alcohol can cause hypoglycemia due to its effects on metabolism.
In summary eat a varied whole food diet very good for people with diabetes. Alcohol should only be drunk in moderation and consciously, while drink at least 2 liters of water a day should be taken. Diabetics should Reduce excess weight and do not consume too much fat in your diet.
Furthermore, physical activity has positive effects on the course of the disease in diabetes. Best are every day miondestens half an hour movement.
What are the long-term consequences of an unhealthy diet?
There are numerous diseases and complaints that are associated with unhealthy diet are related to. Unhealthy food makes overweight, sick, depressive and the main risk factor for diseases that are preventable.
- American studies have shown that people who frequently eat fast food over a long period of time are significantly more often depressed become.
- The development of High blood pressure is favored by an unhealthy diet. High blood pressure is very harmful in the long term and can cause serious cardiovascular diseases.
- In addition, an unhealthy lifestyle promotes the development of a Diabetes mellitus type 2. Excess sugar intake makes the body resistant to the hormone insulin.
- If you eat a very unhealthy diet for a long time, you can Dyslipidemia Enter. Elevated blood cholesterol levels are becoming more common. These lipometabolic disorders promote changes in blood vessels, such as Arteriosclerosis, calcification, which in the long term significantly increases the risk of heart attack or stroke.
- heart attacks and Strokes are the most dangerous consequences of an unhealthy diet that lasts for years. Increased blood lipid levels, Overweight, Diabetes and smoking are major risk factors like these diseases. Strokes and heart attacks are dangerous, as they can cause severe illness and even fatality.
An unhealthy nutrition can be changed purposefully. With a healthy lifestyle, you can effectively reduce the risk of the above diseases.
Is a healthy diet always sugar-free??
A healthy diet by no means necessarily have to be free of sugar. In a healthy diet, one pays attention to the different sources of sugar. In addition to simple household sugar, there are z. B. nor the fructose. Any food containing carbohydrates is converted into sugar by the organism. In a narrower sense, a Sugar-free thus also at the same time a carbohydrate-free Nutrition its.
Whole grain products are complex carbohydrates produced from whole grains. Germ, husk and endosperm are still present in whole grain products. White flour products are created when the germ and hull are removed from the grain. Thus, compared to whole grains, white flour loses 30% protein, 20% fiber, almost 80% iron, 80% magnesium and 99% chromium.
White flour products contain only simple carbohydrates, which are very quickly converted in the body to Sugar be digested. Sugar enters the blood quickly and does not keep you full for long. whole grain products are broken down less quickly and contain valuable ingredients. This is why whole grain products are much healthier than white flour products.
A healthy diet does not eliminate sugar. The point is that with a healthy diet healthy sugar sources in the foreground stand.
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