healthy eating what is really important

 

"You are pardon you eat," this saying is no coincidence. You shape yourself through your everyday eating habits. The nutrients you add to your body are its resources and building blocks. It is how nutrition affects your physical and psychological wellbeing. (You can find the exact relationships in the article: Healthy Lifestyle ) But what makes a healthy diet? And how can it serve your wellbeing? This article tells you!

WHY A HEALTHY DIET?

A healthy diet is not aimed at losing weight but also at wellbeing and satisfaction.  A healthy diet should serve you and not be a fight against yourself. Strict prohibitions and eating according to the plan are counterproductive in the long term. Healthy nutrition means conscious and non-scientific food. You can let by hand be guided by your individual, physical needs. Due to years of habits, it is often difficult to correctly interpret the body's signals and distinguish cravings from conditions.

To refine the body image, it helps to know some basic rules: A healthy diet is based on a balanced and varied mix of fresh, plant-based foods. Natural, high-quality foods provide the body with valuable vital substances and do not burden it. On the other hand, highly processed foods should be consumed with caution, and only in moderation, additives should be avoided.

WHAT BELONGS IN YOUR HEALTHY DIET?

TIP 1: LOTS OF FRESH VEGETABLES AND FRUIT

Vegetables and fruits are stapling foods with a high nutrient density and a relatively low energy density. Vegetables rich in fiber have a regulating effect on digestion and metabolism. Phytochemicals in fruit inhibit inflammation and cardiovascular diseases. When shopping, pay attention to variety and regional and seasonal goods. It is fully ripe and provides plenty of vitamins and minerals with a protective effect on the nervous and immune systems. Exotic and out-of-season fruits also have all valuable vital substances in their freeze-dried form. (Find out more in the article: How healthy are dried fruits )

TIP 2: REDUCE DAIRY PRODUCTS

Milk is an animal baby food that the human digestive tract is not designed. The balance of the intestinal flora suffers from milk proteins, and copious milk consumption is associated with, among other things, high blood pressure and autoimmune diseases. Therefore, dairy products should not be consumed every day and should be replaced with plant-based alternatives based on oats, rice, or almonds.

TIP 3: CONSCIOUSLY AND SPARINGLY WITH MEAT AND FISH

Meat is considered to be a concentrated source of energy, but your daily nutrient and protein requirements can be met well with plant-based food. Animal foods contribute to the acidification of the body and with every piece of meat you consume the life story of the animals: Chemically treated or inferior feed leaves traces, stress hormones from inappropriate husbandry and slaughter are deposited in animal tissue. When consumed, they then pass into your body. However, if you don't want to do without fish and meat, always buy from animal-friendly husbandry and directly from the producer. In addition, your weekly meat consumption should be a maximum of 300g-600g.

TIP 4: ENJOY SELECTED CEREALS

Carbohydrates provide energy to the muscles and brain and supply fiber for the digestive tract. You should cover around 50% of your daily energy needs with it. Potatoes and whole foods of legumes and grains are ideal. On the other hand, extracted flours hardly have any fiber, and baked goods often contain harmful additives. Avoid such foods as thinkable instead of using original carbohydrate forms, such as millet, emmer grain, or barley.

TIP 5: SUGAR WISELY

Refined sugar weakens performance, the intestinal flora, and the immune system. The industrial processing process isolates the sugar from the nutrient combination in which it occurs naturally - for example, in sugar beet. However, the intestine needs precisely this combination of minerals and vitamins for digestion. When consuming refined sugar, it takes the necessary vital substances from its depots.

Healthy alternatives are natural forms of sugar - such as coconut blossom sugar, date syrup, etc. But you shouldn't overdo it because sugar affects the addiction center in the brain and the hormone balance, making it harder to perceive your physical needs sensitively.

TIP 6: THE RIGHT FATS

10% -30% of the daily energy requirement should be covered with fats. They carry fat-soluble vitamins, are the building blocks for hormones, and have anti-inflammatory effects. Ensure that you eat predominantly unsaturated fatty acids - such as omega three and omega 6. High-quality suppliers include avocados, nuts, and cold-pressed vegetable oils such as linseed and safflower oil; rapeseed oil is best for frying and heating.

TIP 7: DRINK PLENTY

Your body needs sufficient fluid for a functioning metabolism. Make sure you drink one and a half liters of water or unsweetened tea a day; better two to three liters on warm days. Alcohol and caffeinated beverages are tough on your body and should be consumed with care.

WHAT CAN YOUR HEALTHY DIET LOOK ALIKE?

TIP 1: PAY ATTENTION TO YOUR NEEDS

Eat when you are starving, and only then. What do you have an appetite for? Are they habits, desires, or needs that speak from you?

TIP 2: CONSCIOUSLY ENJOY MEALS

Take time to eat, chew slowly and thoroughly. It makes digestive work easier for your intestines. Avoid secondary activities, and they distract from your body's saturation signals.

TIP 3: TIME INTERVALS BETWEEN MEALS

Purely vegetable meals are entirely digested in about four hours. Whether you should then eat again or give your digestion, a break depends on your blood sugar stability. Try out whether you feel more comfortable with several small meals or a few large ones.

TIP 4: SNACKS ARE ALLOWED

If you're hungry and don't have time for a quiet meal, grab a small snack and eat later. Nuts, freeze-dried fruits, and raw vegetables are good for in between meals. (The article: Healthy snacks explains what you should look out for with small snacks .) 

CONCLUSION: WITH RELAXATION TO A HEALTHY DIET

These tips provide a small guide to a healthy diet. But the most important thing is your body, health, and wellbeing. When your body awareness refines, you can shape your diet more and more from your sensations. At first, you may lack ideas, but new recipes inspire, e.g., in the buah recipe book. Make a varied and flexible weekly plan for your shopping. Shopping healthily and wisely is the first step towards healthy eating. Every step on this path is a success, including small steps to the side. Don't overthink arriving; treat yourself to exceptions; with pleasure instead of a guilty conscience!   Then you will continue to develop your individual, healthy diet without much effort. Your relaxed attitude towards life will gradually change, and you will feel more powerful and more comfortable.