Eat healthy? Clear! But what’s the best way to accomplish this? There are a wide variety of opinions on this subject, most of which are also influenced by current food trends. In order to supply the body with all important nutrients, however, it depends above all on a balanced diet.
Eat healthy: 5 tips for a balanced diet
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1. Less sugar
On average, each German consumes about 32 kilograms of sugar annually. According to the World Health Organization (WHO), however, an amount as low as 18 kilograms for adults and 9 kilograms for children would be healthy. High sugar consumption not only contributes to the fact that every second adult and every fifth child in Germany is overweight. Diseases like high blood pressure or diabetes can also be caused or worsened by too much sugar in your daily diet. However, for a healthy person, it is not necessary to completely eliminate sugar from the diet. It is rather the amount that you eat that counts.
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2. Drinking water is healthy
The body consists of 70 percent water. By sweating and going to the toilet, he loses from it daily ca. 2.5 liters, which must be balanced again. Drink some of this liquid, approx. one liter, you take in through your food. In addition, you should drink at least 1.5 – but better 2-3 liters of water or unsweetened tea per day. Sweetened drinks should be an exception not a fixed part of your everyday life. The need for fluids increases during heavy physical exertion. If you don’t drink enough fluids, you can suffer from headaches, fatigue and poor concentration. However, some people feel less thirsty than others. If you are in good health, you should not torture yourself to drink more when you are no longer thirsty. However, 1.5 liters serves as a general guideline. This value is aimed at healthy people. Those who have kidney disease, liver disease or high blood pressure, for example, should coordinate special conditions with their doctor.
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3. Eat plenty of fruits and vegetables
It is also important for a balanced diet that you eat fruits and vegetables every day. It contains many important vitamins that support your health. In addition, most vegetables are low in calories and carbohydrates and are therefore also suitable for a light diet. Meat and sausage, on the other hand, should not be on the menu every day, but at most three times a week. Protein and healthy fats can be absorbed particularly well from plant foods as well as fish. Good sources of vegetable protein are, for example, green vegetables such as broccoli or spinach, and pulses. Fish varieties, such as salmon or mackerel, contain healthy omega-3 fatty acids. Nuts are also a good source of healthy fats. However, they also have a comparatively large number of calories, so it is better to eat them in small quantities.
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4. Take time for your health
Eating healthy also means taking your time. Because a roll on the way or a muesli at the desk are eaten quickly on the side, without really realizing it. If you sit down at a table only to eat and without any side activities, you are more likely to succeed in listening to your body and noticing when you are full.
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5. Fresh and healthy cooking
Refrain from fast food and processed foods whenever possible. This doesn’t just mean ready-to-eat pizza, but also, for example, fruit yogurt, which usually contains much less sugar and more vitamins if you make it yourself from natural yogurt and fresh fruit. Also in the lunch break many people fall back on ready processed food, because it must go frequently fast. If you have a stressful day ahead of you, it’s best to prepare your food in the evening so that you can resist the temptation to fall back on fast food the next day. It also saves you from many additives that are contained in ready-made sauces, for example. On the Internet there are countless recipes with which you can prepare almost everything quickly and easily yourself. This is not only healthier, but also tastes much better once you get used to the typical taste of additives. Often, home-cooked meals can even save you money.