Table of Contents
- What is Healthy Eating?
- 10 Important Rules For Healthy Eating
- How To Eat More Fruits and Vegetables in Everyday Life
Everyone is talking about a balanced and healthy eating in order not to get sick or fat. But what exactly should be on the plate? As complicated as healthy eating seems today: a few simple rules are enough to give the body everything it needs. A healthy diet looks different for everyone, but a few rules help with orientation.
What is Healthy Eating?
However, the need of many consumers goes beyond safe food: Aspects such as animal welfare, environmental protection or the avoidance of pesticides, additives and artificial fertilizers are taken up in various forms of nutrition. This primarily has something to do with your own attitude and is less a question of health. Because with every diet – whether vegetarian, vegan, organic, seasonal or “omnivorous” – you have the opportunity to eat healthily. Experts have developed rough rules for a healthy eating, but the extent to which they should be implemented should be determined individually according to individual preferences.
10 Important Rules For Healthy Eating
There are ten rules for a full and varied diet based on current scientific studies. They should maintain and promote health, performance, and well-being.
1. Eat Versatile
A varied nutritional program guarantees a supply with all necessary nutrients and vital substances.
2. Cereals and Potatoes
Bread, pasta, rice, cereals, and potatoes contain vitamins, minerals, and fiber that are good for the immune system. The best way to meet the fiber requirement of 30 grams per day is to use whole grain products. These consist of complex carbohydrates and fill you up for a long time. In addition, they have many important vitamins that white flour and Co. are missing.
3. Vegetables and Fruits
You provide at least five servings of fresh fruits and vegetables a day with vitamins, minerals, and fiber as well as secondary plant substances. They promote digestion, increase fluid intake due to their high water content and strengthen the immune system. Tips on how to integrate more fruits and vegetables into your everyday life can be found below in the text.
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4. Dairy products, Fish, Sausages, and Eggs
According to the DGE, dairy products should be part of the daily diet. They provide important nutrients such as calcium and iodine. Sea fish contains valuable omega-3 fatty acids and should, therefore, be on the menu once or twice a week. Eggs and meat are suppliers of minerals and vitamins. But it shouldn’t be more than 300 to 600 grams of meat and sausage per week. But also not eating foods of animal origin is not unhealthy.
5. Real Fats
Dietary fats provide essential fatty acids and help in the absorption of fat-soluble vitamins A, D, E and K. Since fat are very high in calories, you should not consume more than 60 to 80 grams per day. Prefer vegetable oils and fats, for example, rapeseed, olive, linseed, walnut, sunflower or safflower oil.
6. Reduce Sugar and Salt Intake
You should only consume sweet foods and drinks occasionally. Sugar contains no vitamins or fiber and therefore provides “empty calories”. Excess salt can promote high blood pressure and thus cardiovascular diseases. It should not be more than six grams a day. Instead, season with healthy herbs!
For Further Reading Check: Salt Effects On The Body & 7 Signs You Eat Too Much Salt, and 10 Tips On How To Reduce Your Sugar Intake
7. Lots of Fluids
Drink 1.5 liters of fluid a day. Prefer water and other low-calorie drinks. In the cold season, teas are suitable to keep the body warm and to strengthen the immune system. In contrast, alcohol should only be drunk occasionally and in small quantities.
8. Gentle Preparation
Cook the food only briefly, for example by steaming at the lowest possible temperature and with little water and fat. This preserves the nutrients and prevents harmful connections.
take your time for meals instead of doing them on the side. This helps not to eat beyond the feeling of satiety and therefore eat more than necessary.
A balanced diet combined with physical exercise increases well-being and promotes health.
You Might Like To Read: 5 Effective Caffeine Alternatives For More Energy
How To Eat More Fruits and Vegetables in Everyday Life
- Fresh fruit, for example in muesli, or a fresh smoothie should already be part of your breakfast in the morning.
- Fruit in the morning and afternoon are suitable as a snack, but also chopped vegetables such as cucumber, carrot or kohlrabi, for example with a homemade herb dip made from low-fat curd cheese.
- Eat a salad or a main course with plenty of vegetables at lunchtime.
- Sliced tomatoes, radishes or cucumbers are a low-fat bread topping or complement dinner as a side dish.
- Fruit salad, milk rice, semolina porridge or natural yogurt with fruits are fresh and fruity desserts or sweet dishes with an extra portion of fruit.