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For many people, a healthy diet sounds like a lot of work and little pleasure. But with these 10 rules it works out with the healthy nutrition very easily and besides tastes’s.
"Thou shalt eat plenty of fruits and vegetables", "You should prefer whole grain products" – there are many recommendations when it comes to healthy eating. Too many to keep track of all of them. To make things easier for you, the German Nutrition Society (DGE) has summarized the ten most important rules. Stick to these rules, and healthy eating will work itself out.
It is important that you do not lose the fun of eating. Healthy eating is important, but it’s not everything. And above all it does not exclude any food. If you read through the rules on healthy eating, you will see that there are no prohibitions. You can eat everything. With some foods, however, you should exercise restraint, because they have a lot of calories and / or are very rich in fat.
If you eat a balanced diet, your body will thank you for it. A healthy diet provides you with all the nutrients you need and makes you feel good. Vitamins and secondary plant substances strengthen the immune system and thus protect against diseases. Minerals are good for skin, hair and nails and fiber regulates digestion.
At fitumania* you can have an individual nutrition and training plan created for you. The highlight: you can start right away and do more for your health. Learn more about prevention, start a guided meditation or do a session of autogenic training.
Healthy nutrition: simple rules for everyday life
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Rule 1: Eat varied
The most important factor in a healthy diet is to eat as varied as possible. Take a good look around the next time you go shopping: What foods do you see that you’ve never bought before?? Surely there are one or two vegetables or fruits that you don’t know yet. Parsnips or parsley roots are rather unusual vegetables for many people. Or have you ever dared to try dragon fruit?? Check the net and look for a tasty recipe for it.
Info: Eating as varied and versatile as possible is a good thing in many ways. On the one hand, you won’t get bored so quickly on your plate, and on the other hand, you’ll be much better supplied with the various nutrients. Because all foods, whether fruit, vegetables, meat, cereals or milk, contain very different vitamins, minerals, proteins, etc., and are therefore not always easy to digest., which we all need for an all-round healthy diet.
Rule 2: "5 a day" – Fruit and vegetables
It’s not easy, but it’s doable: A balanced diet should include five portions of fruit and vegetables on your plate every day. Eat two servings of fruit and three servings of vegetables. One serving is roughly equivalent to what you can fit in your hand.
Start already in the morning with a muesli with fresh fruits. Then you have a portion of fruit already checked off. As a snack, you can have a few carrot sticks or a few slices of cucumber, for example. At lunchtime you should have a good portion of vegetables or salad with your pasta, in the afternoon you should have an apple as a snack and in the evening you should have salad or cucumber, tomato& Co. To bread
Good to know: You may also replace one of the five portions with a glass of juice.
Rule 3: Whole grains and potatoes
Bread, pasta& Co. make you full and contain plenty of vitamins, minerals and secondary plant substances. Therefore eat a portion several times a day. Whole-grain products are ideal, because they contain all the ingredients of the cereal grain and thus significantly more nutrients than products made from light flour. Many supermarkets now offer wholemeal pasta, which tastes really good. Try wholemeal pasta with a spicy arrabiata sauce, which complements the fine aroma best.
By the way: Wholemeal and multigrain bread are not the same thing. Multigrain bread usually uses the highly milled wheat flour and simply ‘dresses it up’ with different cereal grains. Ask in the bakery best specifically for a genuine wholemeal bread. This does not even have to contain grains. There are also finely ground variants.
Rule 4: Animal products as a supplement
Animal foods such as meat, cheese or milk are often discredited for containing too much fat and promoting high cholesterol levels. This is of course not true. Because they also contain many important nutrients. For example, milk and dairy products are important sources of calcium, meat contains essential B vitamins, and fish contains iodine and omega-3 fatty acids.
A healthy diet therefore has something to do with the right amount. Milk and dairy products such as cheese and yogurt should be eaten daily.
You should prepare fish once or twice a week, preferably low-fat sea fish. Meat should not exceed 300-600 grams per week. This also includes sausages. Pay attention to naturally low-fat varieties such as poultry products, cooked ham or pork loin.
To make it easier for you, think of animal foods as a side dish, not the main component of the meal.
Watch out: Salami, liver sausage or breaded cutlets, for example, are very fatty.
Rule 5: Use health-promoting fats
Fat is much better than its reputation. Because fat contains many vital fatty acids and is therefore essential when it comes to healthy eating. But with fat it depends very much on the type and the amount. So you should eat animal fat from meat or eggs only in small quantities. It contains a high proportion of unsaturated fatty acids, which have a negative effect on cholesterol levels. Better are vegetable fats like olive or rapeseed oil.
Tip: Use only small amounts of oil for cooking. This works if you use coated pans. Eat fried food as seldom as possible and avoid fast food and convenience products, because they often contain a lot of hidden fats. Try not to eat more than 60-80 grams of fat per day.
Rule 6: Sugar and salt only in moderation
Chocolate, sweets, pastries, soft drinks – who can resist them?? For the sake of your health, however, you should hold back on sugar. Because this results in caries and many extra pounds and also diabetes. Pay special attention to the sugar content of beverages.
As with sugar, you should also exercise restraint when it comes to salt. Instead, season with fresh herbs or other spices if you cook for yourself.
Good to know: Many convenience foods and fast foods contain plenty of salt and also sugar.
Rule 7: Drink a lot
Our bodies need about 1.5 liters of fluid per day. In summer and when we do sports it is even more important. Water is ideal, because it has no calories but valuable minerals. Unsweetened fruit or herbal teas are also good thirst quenchers. Lemonade, juice or milk, on the other hand, contain calories, so you should not drink them in large quantities. Alcohol should also not be consumed regularly.
Tip: You find water totally boring? Spice it up with a squeeze of lemon or lime juice! Ginger also provides an interesting flavor component.
Try Infused Water:
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Rule 8: Gentle preparation
Cooks as often as possible and pays attention then to a careful preparation. Steaming or stewing vegetables, for example, in little or. no water. Thus heat and water sensitive vitamins are better preserved. Also many kinds of meat can be prepared well with the low-cooking method. Cooking in a roasting bag also preserves nutrients and provides natural, full flavor.
Tip: The Asians show the way: They cook quite often with the wok. This requires very little fat and hardly any liquid. With the result that the vegetables are cooked in a very nutrient-preserving way, are still nice and crunchy and retain their aroma in the best possible way.
Rule 9: Take your time
Sure, everyday life is stressful, but breaks have to be! Take yourselves therefore time for your meals. Chew in peace and enjoy every bite. This has several advantages: You eat less because the feeling of satiety sets in faster and at the same time slow eating also curbs cravings. Finally, you have enjoyed every bite and are full and satisfied at the end of the meal.
Tip: Even if you don’t actually have time – if possible, don’t eat at your desk, or worse, while standing up. Go briefly in the canteen, in the staff room or sit briefly in the fresh air. So you can enjoy the break much better and switch off briefly.
Rule 10: Regular exercise
Not only a healthy diet – also regular exercise is necessary to maintain your weight and to stay healthy. Try to incorporate 30 to 60 minutes of exercise into your daily routine every day. This does not always have to be a jogging round. Even the way to the supermarket or the bike ride to work counts as exercise. Also take the stairs more often instead of elevator and escalator.
Keep the overview
If you find it difficult to keep track of what you eat and drink, keep a food diary. A notebook would also suffice, of course, but you might like a structured food diary, buy it here on Amazon*.