Learn more about the basics of a healthy diet. Even though it is not possible to explain in general terms what healthy means in detail, since a healthy diet depends on numerous individual factors. Nevertheless, we will show you what you should pay attention to in order to eat and drink healthily.
Everywhere you go, people talk about eating healthy. What is healthy to eat results differently for everyone. It depends on how your metabolism works, whether you suffer from allergies and which foods you can tolerate.
If you do a lot of sports, your diet must be different from that of someone who rejects all physical activity as a sports muffler. And also for the athletes there are differences. For example, an endurance athlete eats differently from a strength athlete.
However, a few basics in nutrition apply to all. As a principle could apply: Give your body what it needs to stay healthy and efficient. We have ten basics for you, all of which are important and all of which you should follow.
1. This is how much fruit and vegetables should be
You should eat fruits and vegetables every day. Regarding quantity, the German Nutrition Society has formulated a central message. According to this, you should eat at least 5 portions of fruit and vegetables every day. Three portions should consist of vegetables, two of fruit.
A serving here includes your own hand as a measure. However, the full hand can also be replaced by a glass. For example, for one serving of vegetables, you can drink a glass of vegetable juice. Fruit can also be seen as a whole. For a handful, for example, an apple stands whole.
If you decide on ready-made juices, you should make sure that no additional sugar is included. If you would like to replace fruit with dried fruit, there is nothing against this alternative either.
2. Drink enough
Make sure you supply your body with enough liquid every day. You should drink at least 1.5 liters a day.
As beverages are suitable for this any mineral water and unsweetened teas. Spritzers with fruit or vegetable juice also quench thirst in a healthy way.
Apple spritzer is a classic thirst quencher. Mix in the ratio of 1/3 apple juice and 2/3 mineral water. This mixture has an isotonic effect and replenishes your water balance very well if you have just been doing sports.
3. Unsaturated fatty acids should not be neglected
Not all fats are the same and should therefore not be left out of the menu. To maintain metabolic processes, the body needs fats. Healthy fats are found in the unsaturated fatty acids.
Make sure that you also consume unsaturated fatty acids every day. You can do this very easily if you use olive or rapeseed oil for cooking. Or you nibble on nuts and seeds between meals. You can use them wonderfully as topping for salads. Many unsaturated fatty acids are found especially in walnuts, flaxseeds, chia seeds and almonds.
Twice a week, a main meal should consist of fish. Herring, mackerel and salmon provide a lot of unsaturated fatty acids.
4. Reach for whole grain products
Many see a healthy diet as being associated with giving up carbohydrates. However, this is not desirable. It is important that you include the right carbohydrates in your diet. These include complex carbohydrates.
If you like to eat bread, go for wholemeal bread. Pasta has also been available as a whole grain version for a very long time. All these whole grains will keep you full for a long time because they delay the release of insulin.
Whole grain products are made from the whole grain. This means that the vitamins and fiber they contain are retained until they are eaten. This is another plus point.
5. Consume foods containing protein
Protein-rich foods should be the focus of your diet. On the one hand, they promote fat metabolism and, on the other hand, muscle building. Existing muscle mass can be maintained with a high-protein diet.
Eat therefore more eggs or also fish. The latter also has the advantage of increasing your iodine intake.
6. Create a varied meal plan for yourself
Eat as varied a diet as possible. That means, change your food and spices, don’t eat the same thing every day. This is how you achieve eating different vitamins, phytochemicals and minerals over different healthy foods.
If it is colorful, it also tastes good and pleases the body. Your new motto could sound like this. You manage to take in many different nutrients with a colorful plate. Next to the red bell pepper could be the green broccoli, which shares a plate half with the white low-fat curd cheese. The more colorful you design, the better and healthier your food intake will be.
7. Avoid additives
Additives are mainly found in convenience foods. You should do without these in your nutrition best completely. Often you don’t even know all the abbreviations that are listed as additives on the packaging. Cook with fresh ingredients. It’s healthier and usually doesn’t take much longer to bake than a frozen pizza in the oven.
If it should go nevertheless times more simply, then you pay attention at least to the quantity of the indicated additives. The list should be relatively small.
8. Limit your meat consumption
When it comes to meat consumption, it’s all about moderation. Do not eat meat every day. Make the menu also in this respect varied. There are many delicious vegetarian dishes that you can eat with versatility. And once you get used to it, you won’t mind that some days don’t include meat or sausage.
If you want to eat meat, you should preferably go for the light meat and disdain the red one. Pork or beef can increase your risk of getting cardiovascular disease. This is proven by studies reported by the medical journal.
9. Prevent cravings
Cravings, no matter what, are not good at all, because in such situations you will either eat too much or unhealthily. Get into the habit of eating three to five meals throughout the day. Take the time and allow your body a few minutes to rest for food intake.
Your meals should contain little to no sugar. This is converted into blood sugar in the body. If the level rises quickly, cravings are usually the result. It is therefore more beneficial if your meals and snacks are very high in fiber.
10. Eat slowly and consciously
Eat with pleasure! This is what a healthy diet is all about. Eat only as much as you need to feel full. However, since this only happens after a few minutes, it is advisable to eat slowly. If you gobble everything down quickly and really devour your food, you eat too much and usually gain weight.
Your digestion will also thank you if you eat slowly and with caution. This way, digestion can begin while food is still being consumed. Also, make sure you don’t get distracted by digital devices. A smartphone should be banned from the dining table.
Food should take place sociably. Create food intake with other fellow humans and enjoy your colorful meals.