For many people, healthy eating sounds like a lot of work and not much fun. But with these 10 rules, healthy eating is child’s play and tastes good too.
“You should eat lots of fruit and vegetables”, “You should prefer wholemeal products” – there are many recommendations when it comes to healthy eating. Too many to keep track of. To make it easier for you, the Nutrition Society (DGE) has summarized the ten most important rules. If you stick to them, healthy eating will take care of itself.
It is important that you do not lose the fun of eating. Healthy eating is important, but it is not everything. And above all, it does not exclude any food. If you read through the rules on healthy eating, you will see that there are no prohibitions. You can eat anything. However, there are some foods that you should be careful with because they have a lot of calories and/or are high in fat.
If you eat a balanced diet, your body will thank you. A healthy diet provides you with all the nutrients you need to feel your best. Vitamins and secondary plant compounds strengthen the immune system and protect you from disease. Minerals are good for skin, hair and nails, and fiber regulates digestion.
Rule 1: Eat a varied diet
The most important factor in healthy eating is to eat as varied a diet as possible. Take a good look around the next time you go shopping: What foods do you see that you have never bought before? There are bound to be one or two vegetables or fruits that you haven’t seen before. Parsnips or parsley roots are rather unusual vegetables for many people. Or have you ever dared to try dragon fruit? Check out the internet and find a delicious recipe for it.
Info: Eating as varied and versatile as possible is a good thing in many ways. On the one hand, you won’t get bored so quickly and on the other hand, you will be much better supplied with the various nutrients. Because all foods, whether fruit, vegetables, meat, cereals or milk, contain very different vitamins, minerals, proteins, etc., which we all need for an all-round healthy diet.
Rule 2: “5 a day” – fruit and vegetables
It’s not easy, but it’s doable: Five portions of fruit and vegetables should end up on your plate every day in a balanced diet. Two portions of fruit and three portions of vegetables. One portion is roughly the size of one hand.
Start with a muesli with fresh fruit in the morning. Then you have already ticked off one portion of fruit. As a snack, you can have some carrot sticks or a few slices of cucumber. At lunchtime you should have a good portion of vegetables or salad with your pasta, in the afternoon an apple as a snack and in the evening salad or cucumber, tomato & co. with your bread.
Good to know: You can also replace one of the five portions with a glass of juice.
Rule 3: Whole grains and potatoes
Bread, pasta and other foods fill you up and contain plenty of vitamins, minerals and secondary plant compounds. Therefore, eat a portion several times a day. Whole-grain products are ideal because they contain all the ingredients of the grain and thus significantly more nutrients than products made from light flour. Many supermarkets now offer wholemeal pasta, which tastes really delicious. Why not try wholemeal pasta with a spicy arrabiata sauce? It complements the fine aroma best.
By the way: wholemeal and multigrain bread are not the same. Multigrain bread is usually made with highly milled wheat flour and then simply “dressed up” with different cereal grains. It is best to ask specifically for real wholemeal bread at the bakery. It doesn’t even have to contain grains. There are also finely ground varieties.
Rule 4: Animal products as a supplement
Animal foods such as meat, cheese or milk are often discredited for containing too much fat and promoting high cholesterol levels. This is not true, of course. They also contain many important nutrients. For example, milk and dairy products are important sources of calcium, meat contains essential B vitamins and fish contains iodine and omega-3 fatty acids.
Healthy nutrition therefore has something to do with the right amount. You should eat milk and dairy products such as cheese and yogurt every day.
You should eat fish once or twice a week, preferably low-fat sea fish. Meat should not exceed 300-600 grams per week. This also includes sausages. Look for naturally low-fat varieties such as poultry products, cooked ham or pork loin.
To make it easier for you, think of animal foods as a side dish and not as the main component of the meal.
Rule 5: Use healthy fats
Fat is much better than its reputation. Fat contains many essential fatty acids and is therefore indispensable when it comes to healthy eating. But when it comes to fat, the type and the amount are very important. Animal fat from meat or eggs should only be eaten in small quantities. It contains a high proportion of unsaturated fatty acids, which have a bad effect on cholesterol levels. Vegetable fats such as olive or rapeseed oil are better.
Tip: Use only small amounts of oil for cooking. This works if you use coated pans. Eat fried food as rarely as possible and avoid fast food and ready-made products, because they often contain a lot of hidden fats. Try not to eat more than 60-80 grams of fat per day.
Rule 6: Sugar and salt in moderation
Chocolate, sweets, pastries, soft drinks – who can resist them? For the sake of your health, however, you should cut back on sugar. This can lead to tooth decay and many extra pounds, as well as diabetes. Pay particular attention to the sugar content of drinks.
Just as with sugar, you should also exercise restraint when it comes to salt. Instead, season with fresh herbs or other spices when you cook for yourself.
Good to know: Many convenience foods and fast foods contain a lot of salt and sugar.
Rule 7: Drink plenty of fluids
Our body needs about 1.5 liters of fluid per day. In summer and when we do sports, it is even more. Water is ideal because it has no calories but valuable minerals. Unsweetened fruit or herbal teas are also good thirst quenchers. Lemonade, juice or milk, on the other hand, contain calories, so you should not drink them in large quantities. You should also avoid alcohol on a regular basis.
Tip: You think water is boring? Then spice it up with a squeeze of lemon or lime juice! Ginger also provides an interesting flavor component.
Rule 8: Careful preparation
Cook your own food as often as possible and make sure it is prepared gently. For example, steam or stew vegetables in little or no water. This preserves heat- and water-sensitive vitamins better. Many types of meat can also be prepared well using the low-cooking method. Cooking in a roasting bag also preserves the nutrients and ensures a natural, full flavor.
Tip: The Asians show the way: They often cook with a wok. This requires very little fat and hardly any liquid. As a result, the vegetables are cooked in a way that is very gentle on nutrients, are still nice and crunchy and retain their aroma perfectly.
Rule 9: Take your time
Sure, everyday life is stressful, but breaks are a must! Therefore, take time for your meals. Chew in peace and enjoy every bite. This has several advantages: You eat less because you feel fuller more quickly, and at the same time, eating slowly curbs cravings. After all, you have enjoyed every bite and are full and satisfied at the end of the meal.
Tip: Even if you don’t really have time, try not to eat at your desk or, even worse, while standing up. Go to the canteen, to the staff room or sit outside in the fresh air. This way you can enjoy the break much better and switch off for a moment.
Rule 10: Regular exercise
It’s not just a healthy diet – regular exercise is also important to maintain your weight and stay healthy. Try to fit 30 to 60 minutes of exercise into your daily routine. It doesn’t always have to be a jog. Even going to the supermarket or cycling to work counts as exercise. Take the stairs more often instead of the lift and escalator.
