Healthy nutrition

Introduction

Nutrition has a great influence on health and well-being. But what exactly is healthy nutrition? Basically, a balanced diet that gives the body exactly what it needs is recommended. Valuable foods such as fruit and vegetables are the main focus. Sugary sweets, chips and alcohol should only be consumed rarely and in small quantities, but you don’t have to completely deny yourself small moments of pleasure.

How to eat healthy food?

In Germany, nutritional recommendations are set by the German Society for Nutrition (DGE). Fruit and vegetables should be eaten in large quantities. They contain valuable ingredients such as vitamins and trace elements and have few calories.

They also provide the body with dietary fiber. Dietary fibers consist of indigestible plant fibers, they swell in the intestines and stimulate digestion. They make us feel fuller for longer because they stabilize the blood sugar level and prevent dreaded attacks of ravenous hunger.

Carbohydrates are considered the main energy suppliers. Complex carbohydrates such as wholemeal products (wholemeal pasta etc.) are healthier than simple carbohydrates, i.e. white flour products.

White flour products contain simple carbohydrates that are quickly broken down into sugars in the body and absorbed into the bloodstream. The blood sugar level rises quickly, but also falls very rapidly. This can manifest itself as ravenous hunger.

White flour products are considered to be thickeners and should therefore be consumed only rarely. Proteins provide our body with important building materials, the amino acids. Per kilogram of body weight one should therefore take in 1 gram of protein a day with one’s diet.

Fat should also be part of a healthy diet. Fats provide essential fatty acids and enable the fat-soluble vitamins to be absorbed in the intestines. Vegetable fats are significantly healthier than animal fats.

Vegetable fats contain unsaturated fatty acids in large quantities. Unhealthy animal fats, for example, contain mainly saturated fatty acids. Here fat serves as a flavor carrier.

Examples are meat, butter, cream and cheese. In addition, it is important to drink enough liquid. Water is best.

Coffee, alcohol and sugary drinks should only be consumed occasionally as a luxury food. Overall, a healthy diet consists of lots of fruit and vegetables, complex carbohydrates, mainly vegetable fats and good proteins. It is also important to roughly cover your individual calorie requirements.

You can calculate the ideal amount of calories. There are calculators on the Internet that provide approximate values. Exercise reduces calories and increases the requirement.

If you reduce your calorie intake, you lose weight. If you increase your calorie intake significantly above the requirement, you gain weight. In order to live healthily, a balanced diet with high-quality food, plenty of fluids and exercise should be aimed for.

Alcohol, sweets, potato chips and other sweets should not be consumed daily and in moderation. In order to know exactly what you are eating, it is advisable to cook for yourself. Finished products often contain many hidden fats and sugars and additives. If you cook yourself, you can eat fresh food and always try something new.

  • Avocado
  • Vegetable oils
  • Seeds, nuts
  • Fish
  • Cereals