You are what you eat! I guarantee you've heard that saying before. And it's true: A healthy diet is the best foundation for a long, healthy life. It has a positive effect on your organism and helps you to develop more resistance. It also reduces the risk of cardiovascular disease, dementia, rheumatism, obesity and diabetes. Even with existing illnesses, a healthy diet can accelerate the recovery process and alleviate the symptoms of the disease.
A healthy eating is a real panacea. But not only that! It enhances your performance, makes you more able to concentrate and therefore much more efficient. Thanks to a healthy diet, you are more alert - even the feeling of tiredness after lunch is eliminated. Fatty food is heavier on the stomach than healthy, easily digestible food.
Overall, it can be said that a healthy diet has a positive effect on your state of mind. It makes you much more productive and successful and is therefore a real secret recipe for success! Why secret? Because despite the knowledge of the numerous benefits, far too few people still eat healthy food. We want to change that! Find out here all about the superpower of healthy nutrition!
When is nutrition healthy at all?
In order to eat a really healthy diet, of course you first need to know when your diet is healthy at all. Is it enough to eat salad once a week? Or to do without the extra cheese for the next pizza? Will you never be allowed to reach for sweets again if you want to eat a healthy diet? Of course not! Basically, your body needs certain nutrients during the day. These include vitamins, plant substances, fats, proteins, minerals and carbohydrates. A healthy diet means supplying your body with these nutrients in sufficient quantities.
How high is your personal nutrient requirements depends on your age, your height, your sex, your state of health and of course on your physical activity level. For example, a competitive athlete needs considerably more calories per day than an unathletic person.
In order to change your eating habits to a healthy diet, you need to consider your personal nutrient requirements. If this is successful, you can occasionally order your beloved pizza with extra cheese. The following ten tips will give you some important initial pointers for your personal consumption and for starting a healthy diet. And now: Eat yourself happy, healthy and successful! We wish you lots of fun!
1. water, water, water
One of the most important aspects of a healthy diet is to drink enough. After all, your body consists mainly of water. In the course of the day you lose fluid, which you must reabsorb. That is why you should give your body at least one and a half to two litres of fluid a day.
On hot days or during sports activities your Fluid requirements accordingly. In addition to water, you may of course also use other unsweetened drinks. No, unfortunately coffee is not one of them, nor is alcohol. Both of these things take water from your body. Unsweetened tea is ideal. You are welcome to sip a liter or a cup of it!
2. reach for fresh food
Have you ever wondered if your food is made of natural or industrially produced products? You should do this at every meal, because a healthy diet requires fresh food. Try to use seasonal products from your region! These products are rich in nutrients and do not have to be transported long distances, which is good for the environment. Try it out! You will be surprised: Good things can taste so good!
3. bet on fruit and vegetables
Fruit and vegetables provide your body with vitamins, plant substances and important minerals. In this way you can already cover a large part of your daily nutritional requirements. They also contain hardly any calories. For a healthy diet, your meals should therefore contain enough fruit and vegetables.
But beware: fruit should not make up more than twenty percent of your diet, as you should not underestimate fruit sugar. Sugar is sugar, and too much of it quickly makes for unnecessary kilos. The situation is different with vegetables. Here you can strike unchecked. By the way: Nuts and pulses also provide you with a lot of nutrients and should be an integral part of a healthy diet.
4. prepare gently
A healthy diet includes gentle preparation. Heating your food too much can cause it to lose nutrients and release substances that are harmful to your body. Therefore, you should only cook food until it is cooked. Keep the temperature as low as possible and do not add more water and fat than necessary. In addition, the golden rule for a healthy diet is: Cooking is better than cooking!
5. attention with fish, meat and milk
Animal products provide your body with a large amount of minerals. They are an important part of a healthy diet, but should be consumed in small amounts. Fish, for example, contains important omega-3 fatty acids that your body cannot produce itself. Meat provides proteins and vitamin B. And dairy products provide you with calcium and proteins.
Of course you can also choose to be a vegetarian or Vegan eat healthily. In this case, however, you must take care to replace the nutrients contained in animal foods. This is not easy, especially with a vegan diet, and should definitely be well thought out. Many vegans take supplementary food supplements to avoid deficiency symptoms.
6. be careful with sugar and salt
Sugar has many calories and only a small amount of nutrients. It does not contribute in any way to a healthy diet. You should therefore consume as little sugar as possible. For example, skip sweet drinks and the sugar in coffee - and you'll have taken the first steps towards a successful nutrition mastered. As already mentioned, fruit also contains (fruit) sugar. Enjoy apples, bananas and berries in a manageable amount!
You should also consume as little salt as possible. The recommended maximum is six grams per person per day. That is not much. And if you consider that salt is hidden in many ready-made products as well as in bread, cold cuts and many other foods, you quickly get well over six grams. For a healthy diet you should therefore use herbs and spices with a low salt content when cooking.
7. choose the right fats
Fat is considered the cause of many diseases such as diabetes, obesity and heart disease. However, a distinction can be made between animal and vegetable fat, in other words between unhealthy and healthy fat. Animal fats do not benefit your body - so get rid of them! Instead, rely more on vegetable fats, because they contain valuable fatty acids. You can find them in nuts, olives, avocados and fish.
8. carbohydrates must be
Potatoes, noodles, rice, bread and rolls - delicious. But the reputation of carbohydrates could be better. It's not for nothing that many diets are based on doing without carbohydrates. But why? Sure, if you cut them out, you lose weight quickly. But that has little to do with a healthy diet.
On the contrary: carbohydrates from cereal-based products such as whole spelt or whole rye contain many valuable fibres. Thanks to them you stay full longer and prevent ravenous appetite attacks. In addition, your digestion is stimulated after eating carbohydrates and your blood sugar level rises only slowly. Carbohydrates are therefore very important for a healthy diet.
9. bring in variety
Eating the same thing every day can lead to deficiency symptoms in the long term. For a healthy diet you should therefore arrange your meals in a varied way. Only then can you supply your body with the various nutrients and give it what it needs.
10. do not be distracted
Take your time to eat and don't gobble it all up! This is healthier for one thing, because you chew better that way. On the other hand, because the feeling of fullness only occurs after some time. At best, you eat without distraction from work, the TV, the newspaper or your smartphone. This way you not only eat less because the feeling of hunger decreases during the meal, but you also pay more attention to your meals. And conscious eating is worth its weight in gold for a healthy diet.