What makes food healthy 1

Healthy nutrition: 13 tips for a vital life

A balanced diet is important to keep us healthy and productive. Here you will find helpful tips and recipes for a healthy diet.

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.

12. Enjoyment

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.

Better not

Instead

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

fresh fruit

salt

Herbs

Fat sausage, e.g. B. Salami

Turkey breast, smoked pork, vegetarian spreads

Red meat, e.g. B. Beef

White meat, e.g. B. Chicken

crisps

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.

vitamin

It's in there

That's what it's good for

B1 (thiamine)

Legumes, whole grains

annoy

B2 (riboflavin)

Dairy and whole grain products

Protein and energy metabolism

B3 (niacin)

Meat, fish, offal, yeast, coffee

various metabolic processes

B6 (pyridoxine)

Meat, fish, whole grain products, vegetables, fruits, nuts

for nerves and defenses

B7 (biotin)

Liver, egg yolk, yeast, nuts, soybeans, oatmeal, rice

healthy skin and nails

B12 (cobalamin)

animal products

Breakdown and conversion of fatty and amino acids, blood formation

Folic acid

green leafy vegetables, legumes, whole grains, egg yolks, liver

Growth processes, blood formation, cell division

C.

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

A.

Egg yolks, liver, milk, spinach, orange and red fruits and vegetables

Eyes, skin and mucous membranes

D.

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

E.

vegetable oils (especially sunflower oil), nuts, butter, egg

Radical scavengers

K

Sunflower oil, meat, especially liver, cereals, especially in wheat germ, cabbage, spinach, soybeans, peas and mushrooms.

Blood clotting

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.

Set elements:

minerals

It's in there

That's what it's good for

Calcium

Milk and milk products, green vegetables, nuts, mineral water

Bone. Teeth, heart, nerves, muscles, blood clotting

potassium

Fruits and vegetables, such as bananas, apricots, mushrooms, and potatoes

Nerve, muscle, heart function

magnesium

Vegetables, wheat bran, nuts, sunflower seeds

numerous metabolic processes

sodium

Table salt

Salt and water balance in the body, cell function

chloride

Table salt

Salt and water balance

phosphorus

in all foods

bone

sulfur

Eggs, meat

Build-up of proteins, part of enzymes

Trace elements:

minerals

It's in there

That's what it's good for

iron

Meat, spinach, oatmeal, beetroot, cherries

Blood formation

iodine

iodized table salt, sea fish

Thyroid hormone production

copper

Nuts, legumes, cereal products

Antioxidant effect; Cooperation with iron

selenium

Meat, fish and vegetable foods such as Brazil nuts and legumes

Is bound to proteins in the body and has many functions

zinc

Meat, nuts, whole grain products

numerous processes in the body, e.g. B. Immune system

fluoride

black tea, shrimp, drinking water, meat, dairy products, fluorinated table salt

Preventing tooth decay

chrome

Meat, cheese, whole grain products

Glucose tolerance

molybdenum

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