You are what you eat! You've probably heard this 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 defences. It also reduces the risk of cardiovascular disease, dementia, rheumatism, obesity and diabetes.. Even with existing diseases, a healthy diet can speed up the recovery process and relieve the symptoms of the disease.
An healthy eating is a real panacea. But not only that! It increases 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 absent. Fatty food is heavier in 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 healthily. We want to change that! Learn all about the superpower of a healthy diet here!
When is nutrition healthy at all?
In order to eat really healthy, you first have to know when your diet is healthy at all. Is it enough to eat salad once a week? Or to skip the extra cheese on your next pizza? Can you never reach for sweets again if you want to eat healthy? Of course not! Basically, your body needs certain nutrients during the day. These include vitamins, phytochemicals, fats, protein, minerals and carbohydrates. A healthy diet means providing your body with sufficient amounts of these nutrients.
How high your personal need for nutrients depends on your age, size, gender, state of health and, of course, the amount of exercise you do. For example, a competitive athlete needs many more calories per day than a non-athletic person.
In order to change your eating habits to a healthy diet, you need to look at your personal nutritional needs. If you can do this, you can occasionally order your beloved pizza with extra cheese. The following ten tips will give you some important pointers for your personal consumption and the start of 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 is mostly made up of water. During the course of the day, you lose fluids that you need to take back in. Therefore, you should allow your body to drink at least one and a half to two litres of fluid every day.
On hot days or during sporting activities, your Fluid requirements accordingly. Besides water, you can of course also reach for other unsweetened drinks. No, unfortunately coffee is not one of them, nor is alcohol. Both dehydrate your body. Unsweetened tea, on the other hand, is ideal. You are welcome to sip gallons or cups of it!
2. reach for fresh food
Have you ever wondered whether your food is made from natural or industrially produced products? You should do this at every meal, because a healthy diet requires fresh food. If possible, use seasonal products from your region! They contain a lot of nutrients and are not transported over long distances, which is better for the environment. Try it out! You will be surprised: Good things can taste so delicious!
3. put on fruit and vegetables
Fruits and vegetables provide your body with vitamins, phytochemicals and important minerals. So you can already cover a large part of your daily nutritional needs. They also contain hardly any calories. For a healthy diet, your meals should therefore contain enough fruit and vegetables.
But be careful: fruit should not make up more than twenty percent of your diet, because you should not underestimate fructose. Sugar is sugar and too much of it can quickly lead to excess kilos. The situation is different with vegetables. Here you can eat unrestrained. By the way: Nuts and legumes also provide you with a lot of nutrients and should be an integral part of a healthy diet.
4. prepare gently
Part of a healthy diet is gentle preparation. Overheating your food can cause it to lose nutrients and release substances that are harmful to your body. Therefore, you should only cook food until it is done. 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 boiling!
5. attention to 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 protein and vitamin B. And dairy products provide calcium and protein.
Of course you can also be vegetarian or Vegan eat right. In this case, however, you must be careful to replace the nutrients that are contained in animal foods. This is not easy, especially with a vegan diet, and should definitely be well thought out. Many vegans resort to supplementary food preparations in order 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 eat as little sugar as possible. For example, cut out sweet drinks and the sugar in coffee - and you've already taken the first steps towards a healthy diet. successful diet mastered. As already mentioned, fruit also contains (fruit) sugar. Therefore, 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 day per person. That's 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 will quickly reach 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 to be the cause of many diseases such as diabetes, obesity and heart disease. However, you can distinguish between animal and vegetable fat, the unhealthy and the healthy fat. Animal fats do not bring your body any benefits - 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, pasta, rice, bread and rolls - delicious. But the reputation of carbohydrates could be better. It is not for nothing that many diets are based on the renunciation of carbohydrates. But why actually? Sure, if you cut them out, you'll lose weight fast. However, this 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 cravings. In addition, your digestion is stimulated after eating carbohydrates and your blood sugar level only rises slowly. Therefore, carbohydrates are 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 vary your meals. This is the only way you can supply your body with the different nutrients and give it what it needs.
10. don't get distracted
Take your time eating and don't gobble everything up! On the one hand, this is healthier because you chew better this way. Secondly, because the feeling of fullness only comes after a while. At best, eat without the distraction of work, the TV, the newspaper or your smartphone. This way, you not only eat less because the feeling of hunger decreases while you eat, but you also pay more attention to your meals. And conscious eating is worth its weight in gold for a healthy diet.