Broken down to a short formula, healthy eating means: More vegetable (fruits, vegetables, grains) than animal foods (meat, fish, dairy, egg) and only small amounts of fat, salt and sugar. A lot of liquid is absolutely necessary: best water, teas, juice spritzers and the like. If you then eat versatile and varied - with enough leisure - then you are actually already eating healthy.
1st tip for a healthy diet:
Enjoy the food variety
Always chooses different foods. The more varied you combine the food, the better you are supplied with all vital nutrients: an essential part of a healthy diet. It is also good if you access fruit, vegetables, pasta, potatoes and other plant foods very often. And you should only eat until you are full.
2nd tip for a healthy diet:
Plenty of cereal products as well as potatoes
The best sources of energy are bread, rolls, pasta, rice, millet, whole grain cereal or potatoes. They contain little fat, but many vitamins and minerals and plenty of fiber.
3. Tip for a healthy diet:
Vegetables and fruits - take "5 a day"
Eat five servings of fruits and vegetables daily for a healthy diet. As fresh as possible, seasonal, gently cooked or as a juice - preferably with any food. Both groups are hydrous and therefore low in calories. They are major sources of vitamins, minerals, fiber and phytochemicals.
4th tip for a healthy diet:
Milk and dairy products daily, fish once or twice a week. Meat, sausages and eggs in moderation
Those who take regular dairy products and fish consume enough calcium, iodine, selenium and omega-3 fatty acids. Meat provides a lot of vitamin B1, B6, B12 and iron. 300 to 600 g of meat and sausage a week are enough for that. Skimmed or low-fat varieties should be preferred, especially for sausages and dairy products.
5.Tip for a healthy diet:
Low fat and high fat foods
We not only need fat as a flavor carrier, but also as a source of essential fatty acids and fat-soluble vitamins. Favorable are 70-90 g of vegetable origin, especially rapeseed and soybean oil. Beware of fats that you do not see. They hide in sausages, cheese, sweets and fast food.
6. Tip for a healthy diet:
Sugar and salt in moderation
Those who want to eat healthily use salt and sugar sparingly. Dry and fresh fruit gives many foods a more natural sweetness and is healthier. With savory dishes, fresh herbs and aromatic spices can replace the salt. If you use salt, make sure that it contains iodine and fluoride.
7. Tip for a healthy diet:
Plenty of fluid
Water is vital. Drinks every day about 1.5 liters of mineral water, fruit and herbal teas and fruit juice spritzers.
8. Tip for a healthy diet:
Carefully prepare
Prepares the food gently, which is considered particularly healthy. If possible, at low temperatures, heat only briefly and with little water and grease. Cheap are stewing, steaming, grilling and cooking in foil or clay pot, because taste and nutrients are preserved.
9. Tip for a healthy diet:
Take your time and enjoy
Take a break for lunch. If table and dishes are nicely arranged, it tastes good again. Chews every bite well, which promotes the feeling of satiety. Conscious eating helps to eat well and properly.
Nutrition
Diet is already an important part of our lives from birth. As part of everyday life, food & drink are characterized by many social and psychological factors. The diet provides the body with many essential substances needed to maintain good health and well-being. Balanced nutrition - the cornerstone of a healthy life
Experts delete old dietary recommendations
With all the contradictory dietary recommendations, you often do not even know what you can eat anymore. Now, the German Nutrition Society has updated its recommendations for a healthy diet - and old recommendations altogether deleted
Enjoy food variety
The highest commandment of a healthy diet is and remains: to eat varied and thereby predominantly to eat plant foods. The more varied the diet, the lower the risk of deficiency symptoms.
For vegetables and fruits: five a day
Even with fruits and vegetables, the DGE has now made more specific information: At least three servings of vegetables and two servings of fruit a day should consume each German. Legumes such as lentils, peas and beans are also explicitly mentioned because of the healthy fiber.
Wholemeal is the best choice
In the current recommendations, the DGE recommends always choosing the whole grain variant for cereal products. These would last longer and contain more nutrients than white flour products. In addition, whole-grain products reduced the risk of "type 2 diabetes mellitus, lipid metabolism disorders, colon cancer and cardiovascular diseases," according to the German Nutrition Society (EHV).
The advice to consume plenty of carbohydrates in the form of cereal products and potatoes, however, was deleted. Experts had long criticized that such a diet makes it difficult to lose weight and promote diabetes.