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Healthy nutrition made easy - we'll show you how
A healthy diet is the basis for a functional body and your well-being. Even so, there is no such thing as a healthy diet. Find out in our article what healthy eating is and which 10 tips will help you to implement it.
What is healthy eating?
A healthy diet is the basis for a healthy life. It promotes performance and well-being and gives the organism what it needs. Because every person is different and every body is different Nutritional requirements there is no general recommendation for a healthy diet. The following tips will help to make your diet healthier and thus have a major impact on your physical health and performance.
Eating healthy and losing weight
Proper nutrition is essential for both weight loss and muscle building. Ultimately, these goals are all about the calorie balance. Without a calorie surplus or a calorie deficit, you will not be able to gain or lose weight. So leave your calorie needs in one Calorie calculator determine. We recommend a moderate calorie deficit of 300 - 500 calories for long-term weight loss success.
With a balanced diet you ensure that your body is supplied with all the nutrients it needs, even when there is a calorie deficit.
Before you change your diet, we recommend that you try our free body check. Define your goals, have your BMI calculated and receive individually tailored nutrition and training tips. The perfect basis for your nutrition plan.Start the body check now
Healthy Eating: 10 Tips
The German Nutrition Society has formulated rules that should make it easier to eat healthily. ¹ In the following we give you 10 tips for your everyday life on this basis.
Tip 1: Take advantage of the variety of foods
No food contains all of the nutrients you need. A healthy diet should therefore be varied in order to optimally supply the body. A combination of low-energy and nutrient-rich foods is ideal, such as Vegetables and whole grains.
Benefits of plant-based foods:
- No cholesterol
- High fiber content
- Provide minerals, vitamins and phytochemicals
Disadvantages of animal foods:
- Deliver cholesterol
- High proportion of saturated fatty acids
- Contain purines
For this reason, plant-based foods should predominantly be used. For a healthy diet, animal foods should only be included in a smaller proportion of the nutrition plan. Fats, oils and foods with a high sugar content should be consumed particularly sparingly.
Healthy breakfast - start the day with power
Eat like an emperor in the morning? This adage is no coincidence: A healthy breakfast is important in making your day full of energy can master. For the Protein kick in the morning we therefore recommend our Organic protein muesli. Soy fine leaf flakes deliver you Energy for your muscles. Nuts, seeds and berries round it off Taste experience from. Convince yourself:Breakfast get you fit
Tip 2: Eat as natural and unprocessed as possible
A healthy diet should only consist of a minimal amount of processed foods. Fresh groceries can end up in the shopping cart when shopping.
Healthier alternatives to processed foods:
- Dried fruit instead of confectionery
- Home-cooked dishes made from fresh ingredients instead of ready-made products
- Freshly squeezed juices instead of the sugary supermarket products
Those who prepare their own meals from fresh and unprocessed ingredients have control over what is included. The less they are pre-cooked or processed, the healthier they are usually.
Delicious protein replenishment: 30 g protein in 100 g peanut butter
Unprocessed alternatives, such as pure organic peanut butter without additives, should therefore be used more frequently. Peanut butter tastes particularly delicious on a protein bread with bananas. The best thing about it? There is a whole 30 g of protein in 100 g of peanut butter. Curious?Discover organic peanut butter now
Tip 3: Grain products & potatoes provide themselves with many nutrients
Cereal products and Potatoescontain many vitamins, complex carbohydrates and minerals. When choosing cereal products should be based on whole grain products as these have the highest content of healthy ingredients. Rye and spelled are particularly suitable.
Whole grains contain a lot Fiber, of which at least 30 g should be consumed per day. Whole grain products should therefore be consumed several times a day, if possible in combination with low-fat ingredients. If you have to eat gluten-free due to an intolerance, you can use cereals such as millet, corn and buckwheat. The common types of grain such as wheat, rye and spelled have a high gluten content.
Do you have gluten intolerance? Don't worry, there are now enough alternatives for the common grain products. If you want to know which foods are gluten-free, you should definitely have a look here:Find out everything about a gluten-free diet
Tip 4: Five servings of fruit and vegetables a day
A healthy diet includes at least 3 servings of vegetables and 2 servings of fruit every day. They contain many important ones Vitaminsand secondary plant substances. In order to preserve this, it should be eaten fresh as possible or only cooked very briefly. Fruits and vegetables can ideally complement your healthy diet as an accompaniment to main meals. They can also be easily integrated into the nutrition plan as a snack between meals. The B vitamins 2,6 and 12 in particular play an important role in your physical and mental well-being, which you can find out in our article Effect of vitamin B12 and why the vitamin is particularly important in a vegan diet.
Tip: Try to consume a handful of fruits or vegetables with every meal. Eat your muesli with an apple in the morning or prepare raw vegetables for on the go. Homemade juices and smoothies also offer a delicious variety.
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Tip 5: Animal products & dairy products in the right quantities
In principle, animal products should be consumed in smaller quantities than vegetable products. However, they should not be completely absent in a healthy diet, because they provide important minerals such as calcium and iron, and high-quality proteins.
Milk and dairy products should therefore be part of the daily menu of a healthy diet. Meat, sausage and eggs, on the other hand, should only be consumed in moderation, as they also contain a lot of fat, purines and cholesterol. Fish, on the other hand, should be on the plan 1-2 times a week due to its high content of healthy fatty acids.
Animal products that complement a healthy diet:
- Low-fat milk and dairy products
- Low-fat meats (e.g. poultry)
Animal products that should only be consumed in moderation:
- Fatty sausage (e.g. salami)
- High-fat meats (e.g. pork)
The following applies to all animal products: Prefer low-fat products. For vegetarians / vegans: Do you completely or partially forego animal products and still want to supply your body with high-quality protein in a simple way? The vegan protein from foodspring is an ideal addition to your healthy diet.
Tip 6: choose the right fats
Fats provide a lot of energy and favor obesity and cardiovascular diseases. It is therefore particularly important to use the right fats in a healthy diet. Vegetable fats and oils should be preferred. they deliver polyunsaturated fatty acids and omega 3 fatty acidsthat the body cannot make by itself. Trans fats, on the other hand, should be avoided. Due to their special chemical composition, these have a negative effect on blood lipid levels and are considered to be a contributory cause of heart disease. They are mainly found in fried products and many ready-made meals. Beware of “hidden” fats: there is often more fat in confectionery, baked goods and finished products than you think. High-fat foods that support a healthy diet include avocados, nuts, and fish.
If you cannot cover the proportion of healthy fats through your diet, we recommend our Omega 3 capsules. These are ideal for sport & everyday life. Curious? Then click HERE to find out more.
Tip 7: avoid the sugar trap
Sugar and high-sugar foods and drinks should only be consumed in small amounts. Sugar provides so-called “empty” calories because it contains hardly any nutrients. In addition, sugar leads to strong blood sugar fluctuations, which can encourage food cravings. Sweeteners like Steviol glycosides are a good alternative to sugar in a healthy diet. Steviol glycosides, a purified extract from the Stevia plant, have no calories.
Tip 8: Adequate hydration
Adequate hydration is essential for health and a healthy diet. Daily should at least 1.5 to 2 liters to be drunk. For active people, the fluid requirement is at least 3 liters. Water and other low-calorie, unsweetened drinks are best. Sugary sodas and alcohol should be avoided as much as possible in a healthy diet.
Tip 9: gentle preparation
The type of preparation also plays an important role in a healthy diet. Many nutrients are very sensitive to heat. Food should therefore be as short as possible and at low temperatures be cooked in a little fat or water. This protects the nutrients, prevents the formation of harmful compounds and also preserves the natural taste.
Tip 10: take your time and enjoy
A healthy diet also includes a healthy eating rhythm. Those who often eat in between or in a hurry usually eat a lot more. Because saturation only occurs after a few minutes. Therefore, it is better to take a little more time for meals, chew well and enjoy.
Healthy eating plan
No matter what your goal - nutrition is always individual. A ready-made nutrition plan that does not fit into your everyday life will not satisfy you in the long term. Conveniently download our PDF template for a nutrition plan and put it together yourself. Based on your preferences and your everyday life.
Healthy eating recipes
A healthy eating plan requires that you cook in a healthy and balanced way. Eating healthy - made easy with our favorite recipes. The best thing is that the recipes are designed by our ecotrophologist taking into account the rules of a balanced diet.
Chocolate coconut yogurt with fruit
With our yoghurt bowl with fresh fruit you get vitamins and an extra portion of protein. Ideal as a snack or for breakfast. Prepared in no time!fitness-recipes / chocolate-coconut-yoghurt "> To the recipe
Our recipe for a green gazpacho is the ideal recipe for warm summer days. Easy to prepare - it is full of vitamins, proteins and fiber.
© foodspringfitness-recipes / green-gazpacho-recipe "> To the recipe
Stuffed sweet potato recipe
Fill the sweet potato with your favorite vegetables. Easy to prepare in the oven, nothing can go wrong. On top of that, this recipe provides you with the perfect combination of complex carbohydrates, proteins and valuable fats.To the recipe
In our Recipe collection you will find a lot of suitable recipes that will make it easy for you to stick to your diet over the long term.
¹ German Nutrition Society, https://www.dge.de/ernaehrungspraxis/vollwert-ernaehrung/10-regel-der-dge/ [12.09.2020).
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