Healthy Diet: Ten Important Rules

 Healthy Diet: Ten Important Rules

 

1. Eat Versatile

Eating healthy does not mean that you only have to live on carrots and apples. On the contrary - enjoy the variety. Prefer vegetables and change the ingredients regularly. By doing so, you help to maintain a balanced diet and to provide the body with the most important nutrients in sufficient quantity.

2. Whole grain on the table

For whole carbohydrate foods such as bread, pasta and rice, focus on whole grains. This increases the amount of fiber in your food. Fiber saturates longer, slows blood sugar levels, and prevents constipation. Most Germans eat - based on the recommendations of the German Nutrition Society (DGE) - too little fiber.

3. Five servings of fruits and vegetables a day

Ideally, the daily ration is made up of two servings of fruit and three servings of vegetables. If possible, choose the freshest possible and seasonal products. Also (unsalted) nuts or legumes are included. Fruits and vegetables usually contain little calories, but plenty of vitamins and minerals. In addition, it contains phytochemicals, which experts attribute numerous health-promoting effects.

How can the daily ration be achieved? In the morning, cut an apple, a small banana or a handful of strawberries into muesli - take less of the partially very high-calorie cereal flakes. As a healthy snack, take some fruit to the workplace. Also peppers, kohlrabi or carrots taste great as a snack in between. Prepare your main meals with plenty of vegetables or eat a colorful salad as a side dish.

4. Daily dairy products, regular fish, little sausage

Milk and dairy products such as cheese, yoghurt or cottage cheese contain calcium and protein. These products should be eaten daily. Fish is one or two times a week on the menu, choose products with recognized sustainable origin. Fish contains iodine, selenium and omega-3 fatty acids - especially in greasy deep-sea fish, the healthy fats are abundant. You should use meat more sparingly. Although it is an important source of protein and B vitamins, red meat in particular is considered to be high-risk. The DGE recommends a maximum of 300 to 600 grams of sausage and meat as a recommendation - per week.

5. consciously choose fats

If possible, use vegetable oils, for example rapeseed oil. Although vegetable oils also provide plenty of calories - like all fats. But they also contain important fatty acids. Avoid hidden fats. These are often found in sausages, sweets, finished products and fast foods, for example.

6. Sugar and salt only in moderation

Sugar provides a lot of calories. Therefore, eat sweets only occasionally. Also, an excess of salt may not be good. It should not be more than six grams of salt per day. If you use salt, then choose a product that is enriched with iodine and fluoride.

7. Drink enough

Water is a vital part of your body. Through sweating and evaporation, the organism loses fluid. About 1.5 liters of healthy people should therefore drink a day. Prefer water because it contains no calories. In addition, unsweetened teas are suitable. Basically: Liquids do not fill you, so calorie-containing drinks are not satiated, but rather fattening. By the way, many calories also contain alcoholic beverages.

8. Prepare the dishes as gently as possible

Cook hot food only as long as necessary, use as little water as possible and avoid too high temperatures. So you get the nutrients as much as possible and prevent the formation of harmful substances - such as acrylamide.

9. Eat at rest, enjoy the meal

The faster you eat, the more you shovel yourself in, before you feel satiated. Therefore: eat slowly. Enjoy a meal consciously and do not hurry down while working or walking.

10. Move a lot

A healthy lifestyle requires not only a balanced diet, but also regular exercise. For example, you can take small walks in everyday life or take the bike more often than the car. This makes it easier to hold the weight and prevents many diseases.