10 Rules For A Healthy Diet
A varied and balanced diet not only increases physical performance – but also one’s own well-being! Does not necessarily mean having to sacrifice pleasure to eat healthy here.
People who eat healthy, makes an important contribution to their own quality of life. All in all, a balanced diet is an important factor in order to cope with the daily challenges in private life, both in their professional life as well.
How much meat should I take with me? How many fruits and vegetables, it should be every day? The 10 rules of healthy eating of the US Society for Nutrition will provide the common thread for a healthy “nutritional everyday”.
Rule 1: enjoy variety of foods
A balanced, healthy diet is characterized primarily by one thing: change! If you want to eat healthy, it is important that you nutrient-rich and energy-poor foods – in a reasonable amount each other – best herbal combination.
Rule 2: Abundant grain products and potatoes
Carbohydrates Reich – and low in fat: grain products such as pasta, rice, bread, cereals and potatoes form the basis of a healthy diet and are also our most important energy supplier!
In addition to the necessary energy boost grain products cause the body plenty of vitamins, minerals and trace elements, fiber and phytonutrients to. Important: Do not consume these foods together as possible with low-fat ingredients.
Refrain If possible, on white flour products and instead use as much as possible products from whole grains. Only whole grains used – Unlike white flour products is in foods from whole grains – as the name suggests. The advantage: The content of vitamins, minerals, fiber, and multiple unsaturated fatty acids is significantly higher in whole grains!
Rule 3: fruits and vegetables daily
Access to fruits and vegetables – five servings daily it should be , if possible fresh or briefly cooked. An alternative is also a serving as a juice. Opt for seasonal products! It is hard for you every day five servings of fruits and vegetables to eat? With a little practice is not so difficult that: In the morning you can spice yogurt or muesli with fresh fruit – how about this with a glass of juice? For between approximately vegetable sticks or a piece of fruit on offer. And for lunch and dinner you can score with a vegetable side dish or a side salad!
Fruits and vegetables are rich in vitamins, minerals and fiber and phytochemicals. Because fruit contains sugar in the form of fructose, it is the ideal meal for in between to provide the body with energy quickly.
Rule 4: Animal in moderation
Fish, meat and sausage products are rich in nutrients. Fish contains omega-3 fatty acid that meets in the human body many important functions. Let yourself be two to three times a week to taste a fish, about as small serving (70 grams) fat Seefisch such as mackerel and as a slightly larger portion (80 to 150 grams) low-fat fish such as cod. Buyer of fish you should make sure that this comes from a sustainable source.
Meat in particular provides iron and vitamins B1, B6 and B12.
Amounts between 300 and 600 grams of meat / sausage per week are sufficient completely – more, it should not be. Poultry, white meat So, you should prefer (beef, pork) compared to red meat. The fat content of meat, fish and dairy products varies depending on the variety, type and preparation considerably. Be sure to consume low-fat products as possible!
Rule 5: Low fat diet
Fat provides us with energy and is vital – but it can also quickly become too much! As fats and oils especially calories are, dietary fat can obesity promote if you overdo it. Fats and oils contain vital (essential) fatty acids, which the body needs daily. Usually fatty foods also contain valuable fat-soluble vitamins such as vitamin A or vitamin E . 60 to 80 grams of fat a day are sufficient. It comes with a healthy diet not only on how much fat you eat, but also to which fat is.
Prefer vegetable oils and fats, such as canola and soybean oil – or spreads that are made from these oils. Vegetable fat contains a lot of unsaturated fatty acids. These reduce the risk of dyslipidemia, to cardiovascular diseases can cause. The more unsaturated fatty acids containing an oil or fat, the stronger is its health benefits.
Caution: hidden fats!
The fat you can see many products not to. The so-called hidden fats are usually found in meat products, dairy products, baked goods and in fast food and ready meals. Look at the nutritional information on the package or ask for the business!
Rule 6: A little sugar and salt
The one or other glass of lemonade is allowed – but in moderation. Go sparingly with sugar in order – and with foods or beverages, which (as glucose syrup) are combined with different kinds of sugar. Buyer of salt you should make sure that it with iodine and fluoride is enriched.
Rule 7: Drink plenty of liquids
Much drinking is healthy! Drink at around one and a half liters of fluid, since fluid is vital. At high temperatures and great effort should correspondingly more drink. Choose preferably water – no matter whether you prefer a drink or sparkling – and other low-calorie drinks such as juice spritzer or unsweetened tea. Avoid high sugar content and thus calorie drinks or enjoy them in moderation. These include energy drinks, colas and soft drinks, but also undiluted fruit juices and nectars.
Rule 8: prepare food gently
Cook your food if possible rather short and at low temperatures. Put water and fat while only sparingly. The nutrients are thus obtained – the taste!
Rule 9: Time for Indulgence
Consciously eating also helps to eat properly. And remember: even the eye eats. You will be so both in the preparation of your meal as well as in the actual enjoyment of your food time. This not only prepares joy, it promotes by the way the saturation feeling.
Rule 10: You keep moving!
A balanced diet should ideally with plenty of movement combine. Every day 30 to 60 minutes of physical exercise or sports are considered optimal. The combination of healthy, varied diet, and sport and physical activity ensures the right body weight. This not only contributes to lasting health, it also promotes your well-being! Who renounces his car and a few steps on foot goes easy on the environment beyond.