“You are what you eat!” We ought to set a great illustration for our children since taste and inclinations create at a youthful age. The nourishment pyramid and nourishment tips can give you a system for a sound and changed diet.
A balanced and healthy diet includes vitamins, minerals, trace elements as well as carbohydrates and proteins. The so-called “food pyramid” shows over differently sized segments in which quantities we should eat the food groups to have a full diet. The broader the segment of the respective food, the more often they should be represented in the diet.
Drinks can be found at the highest level of the pyramid, as they form the basis. It should be between 1.5 and 2 liters of fluid a day. Water, fruit spritzers, or unsweetened teas are ideal. Lemonades, sugared juices, and alcohol do not count towards this base, of course.
Fruit and vegetables represent the largest food category. The German Sustenance Society (DGE) prescribes eating five servings of natural products and vegetables all through the day. Two servings of natural products and three servings of vegetables are perfect.
The third level includes cereals and potatoes. Food such as bread, cereal, rice, and pasta are high in carbohydrates and provide energy. Unfortunately, too many carbohydrates lead to weight gain.
The fourth stage is shared by dairy products, fish, meat, and eggs. Milk and dairy products should make up ¾ of the amount, as they are important sources of calcium. Incline meat ought to as it was being eaten almost 3 times a week. Fish is often too rarely eaten. We recommend 2 meals a week with low-fat sea fish.
The top of the food pyramid is shared by fats, oils, and sweets. They should only be eaten in small amounts as they are high in fat and calories and low in minerals and vitamins. Small amounts of sweets are allowed, but they are not beneficial for a healthy diet.
10 Tips For a Healthy Diet
1. Eat 5 servings of fruit and vegetables a day, whether as a tasty side dish with main meals or as a light snack. Fruit or vegetable juices as well as a smoothie now and then are delicious options!
2. Watch out for fat! Although fat is vital, too much is often unconsciously eaten. In the case of sausage and dairy products, the fat content should be checked before buying. Hidden fats can often be found in ready meals, fast food, nibbles, or sweets. 60 – 80 g of fat per day is ideal.
3. Prefer whole grains and potatoes. They are wealthy in vitamins, minerals, fiber, and phytochemicals. You will also fill you up faster and longer.
4. Don’t go shopping on an empty stomach. It is like this: when we go shopping hungry, a particularly large number of high-calorie products end up in our shopping cart.
5. Take your time to enjoy. Don’t just eat on the side, take your time. A saturation effect only sets in after about 30 minutes.
6. Drink water. This not only fills the stomach but also helps to meet the need for fluids. It should be at least 1.5-2 liters a day, more with physical exertion or in the warmth.
7. Eat varied. Refine with herbs, nuts, or seeds. Try the Mediterranean or Asian cuisine. High-quality oils, vegetables, and sea fish are often used here. Plant-based foods in particular are healthy and are part of a sustainable diet.
8. Cook gently. That means at low temperatures, for a short time, and with little fat and water. In this way, the nutrients are spared and the taste is retained.
9. Fresh is the trump card! Try to cook yourself with the freshest possible ingredients. If possible, these should be processed on the same day so that the sensitive nutrients are retained. If you have to go fast, naturally frozen vegetables are a good alternative.
10. Eat the best first. Many people keep the best on their plates until the end – this tempts them to empty the whole plate, even though they may already be full. Sure, something stays lying around now and then and that saves calories!