What makes food healthy 1
Healthy nutrition: 13 tips for a vital life
Healthy Eating: Tips
Taking a healthy diet becomes a varied, balanced and fresh mixed food understood, which should consist mainly of plant-based foods. Here are 13 tips for a healthy diet and learn why it is important.
1. Enjoy diversity
Allow variety in your food choices. The bigger and more colorful the selection, the better. Here it helps with fruit and vegetables Traffic light principle to be used: for example green lettuce, bananas and tomatoes.
2. Five a day
So are 2 servings of fruit and 3 servings of vegetables meant. A serving is always a handful. When it comes to vegetables, it is best to consider a raw component such as lettuce. If you like, you can use more vegetables than fruit, because vegetables do not affect the blood sugar level. Fruits and vegetables contain vitamins, minerals, and fiber that the body needs.
3. Grain products and potatoes ...
... may be on the menu every day. Here mainly cereal products full grain because they contain a lot of fiber. A high fiber intake lowers the risk of various diet-related diseases and is important for a well-functioning digestion.
4. Enjoy animal products in moderation
milk and milkproducts can be consumed daily. Choose the low-fat option to save calories. These supply the body with protein and calcium. You can schedule fish once or twice a week. This supplies valuable fatty acids that are indispensable for the body. Meat, sausage products and eggs enjoy in moderation. It is better to eat white meat than red meat, because the latter is suspected of promoting colon cancer, cardiovascular diseases and type 2 diabetes.
5. Healthy fats
Fat isn't bad per se. But on the contrary! What is important is the type of fat. Supply linseed oil, rapeseed oil, nuts, seeds and sea fish Omega-3 fatty acids, so-called unsaturated fatty acids which are particularly important for the body. Omega-6 fatty acids are also unsaturated fatty acids. B. in sunflower oil. However, these fatty acids can have an inflammatory effect and should therefore only be consumed sparingly. Also, reduce saturated fats from animal products such as butter and hydrogenated fats, for example from ready-made baked goods or margarine. Fat enables the absorption of fat-soluble vitamins, such as E, D, K and A.
6. Drink a lot
Drink up at least 1.5 liters during the day. In warm weather it is better to use 2 to 3 liters. Prefer water and unsweetened teas. It's okay to consume spritzers from time to time. Avoid soft drinks and light drinks because they contain a lot of sugar.
7. Eat natural products as much as possible
Ready-made dishes often contain a large number of unnecessary ingredients. Principle: the Ingredients list should be as short as possible and most of the ingredients will be known.
8. Sugar and salt in moderation
Use if possible rarely sugar or foods with sugar, because these increase blood sugar levels, which the body keeps in check with insulin. If insulin is active in the body, less fat can be broken down at the same time and the weight can increase in the long term.
use rather fresh herbs instead of salt for seasoning. In general, too much salt is used in Germany, which can have a negative effect on blood pressure.
9. Hunger or appetite
Strengthen yours Body awareness! Before every meal and snack, ask yourself if you are really hungry or just want to eat. Behind the desire for something between the teeth there is usually a thirst signal from the body, which we cannot always assign as such. If it is not thirst but hunger for sweetness, then it often goes away on its own if you wait a moment. You also save calories in this way. Eat regularly because cravings don't stand a chance. Otherwise, the body tends to quickly absorb large and often high-calorie amounts so that the brain is quickly supplied with new energy.
10. Seasonality and regionality
Does your food come from the region and is it currently in season? A decision for regional and seasonal products shortens the transport routes and thus protects the climate. Often, a long transport route also affects the vitamin content in the food.
11. Gentle preparation
Prepare your groceries the lowest possible temperature too, to get the nutrients. When doing this, use very little fat to save calories.
Take your time while eating! Enjoy completely deliberately and chew longer: This means that all food is chopped up well and the intestines have less work to do. Because many intestinal problems can arise from inadequate chewing.
13. Eat without distraction
Avoid the TV and the smartphone while eating and enjoy without distraction the food. Otherwise the body will not even notice what it is actually eating and the amounts consumed will automatically increase. Eat together with family or friends and enjoy a delicious lunch or dinner together.
Healthy alternatives for chips & co
Are you looking for alternative foods and want to swap unhealthy foods for healthier ones? See the table for some tips.
Sweets and chocolate
Dried fruits and nuts
Sunflower oil, clarified butter
Rapeseed or linseed oil
White flour products (rolls, cakes, pasta)
whole grain products
Sugared canned fruit, compote
Fat sausage, e.g. B. Salami
Turkey breast, smoked pork, vegetarian spreads
Red meat, e.g. B. Beef
White meat, e.g. B. Chicken
Salt or sesame sticks
Sodas and juices
Water, infused water, teas, juice spritzers
Beer, wine, cocktails
Alcohol-free beer, fruit juice spritzer
Vitamins and minerals: occurrence and effects
A distinction is made between water-soluble (B vitamins and vitamin C) and fat-soluble vitamins (A, D, E, K). In the overview you will find important vitamins as well as the foods in which they are contained in larger quantities and the tasks of the vitamins in the body.
It's in there
That's what it's good for
Legumes, whole grains
Dairy and whole grain products
Protein and energy metabolism
Meat, fish, offal, yeast, coffee
various metabolic processes
Meat, fish, whole grain products, vegetables, fruits, nuts
for nerves and defenses
Liver, egg yolk, yeast, nuts, soybeans, oatmeal, rice
healthy skin and nails
Breakdown and conversion of fatty and amino acids, blood formation
green leafy vegetables, legumes, whole grains, egg yolks, liver
Growth processes, blood formation, cell division
Red peppers, acerola, currants, sea buckthorn, cabbage, citrus fruits
Free radical scavengers, immune system, connective tissue, formation of messengers and hormones, promotes the absorption of iron
Egg yolks, liver, milk, spinach, orange and red fruits and vegetables
Eyes, skin and mucous membranes
fatty types of fish, such as eel and salmon, mushrooms. Vitamin D can be produced by the body itself through sunlight.
Bones, muscles, cardiovascular system
vegetable oils (especially sunflower oil), nuts, butter, egg
Sunflower oil, meat, especially liver, cereals, especially in wheat germ, cabbage, spinach, soybeans, peas and mushrooms.
Just like vitamins, minerals are essential to life and must be supplied with the diet. A distinction is made between bulk and trace elements. Quantitative elements are present in the body with more than 50 mg per kg of body weight, trace elements below 50 mg per kg of body weight.
It's in there
That's what it's good for
Milk and milk products, green vegetables, nuts, mineral water
Bone. Teeth, heart, nerves, muscles, blood clotting
Fruits and vegetables, such as bananas, apricots, mushrooms, and potatoes
Nerve, muscle, heart function
Vegetables, wheat bran, nuts, sunflower seeds
numerous metabolic processes
Salt and water balance in the body, cell function
Salt and water balance
in all foods
Build-up of proteins, part of enzymes
It's in there
That's what it's good for
Meat, spinach, oatmeal, beetroot, cherries
iodized table salt, sea fish
Thyroid hormone production
Nuts, legumes, cereal products
Antioxidant effect; Cooperation with iron
Meat, fish and vegetable foods such as Brazil nuts and legumes
Is bound to proteins in the body and has many functions
Meat, nuts, whole grain products
numerous processes in the body, e.g. B. Immune system
black tea, shrimp, drinking water, meat, dairy products, fluorinated table salt
Preventing tooth decay
Meat, cheese, whole grain products
i.a. Eggs and legumes
involved in uric acid metabolism
Other trace elements are manganese, nickel, silicon, cobalt, tin, arsenic and vanadium.
Further information on vitamins and minerals
Healthy eating plan
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