Body and soul: rules for a healthy diet

Most people think of ‘good and tasty food’ in terms of taste and enjoyment, while when they think of ‘good nutrition’ they think of health and figure. There is certainly no contradiction between food and nutrition; health and a good figure can be perfectly combined with taste and enjoyment.

Versatile, but not too much

Because no food contains the necessary nutrients, such as fat, protein, sugar, minerals, vitamins, water and fibres, in an ideal amount, a proper diet must take into account the different food groups to ensure optimal supply.
The well-known nutritional disc (a kind of disc of five) is an easy-to-understand overview that shows at a glance how much of a certain food group should be used for a balanced diet. Of course, one food from a group is biologically more valuable than another. For example, in the group of grains and grain products, a slice of whole wheat bread provides more nutrients to the human body than a slice of toasted bread made from finely ground flour. A slice of turkey meat is better than a slice of salami due to its lower fat content.

Less fat and high-fat foods

Pay particular attention to the so-called hidden fats. This includes, for example, fats in meat, sausage, cheese, eggs, nuts, pastries, chocolate, etc. Please note that these hidden fats should not exceed 30 to 40 grams per day. In order to determine where many hidden fats are located, it is advisable to create a nutritional protocol for a few days and analyze it. This not only provides you with information about the daily energy supply and daily fat consumption, but you also find out whether the ratio between the most important foodstuffs meets the guidelines. Many people consume about 50 grams of fat too much per day. That corresponds to 450 kcal.

Seasoned, but not too salty

Your taste buds become accustomed to salty foods very quickly. If you eat particularly salty food for a few days, you will find normally salty food very bland afterwards. Nowadays, many people use on average twice as much salt as recommended, namely ten grams of table salt instead of the recommended five grams per day. Discussions are ongoing as to whether this increased absorption of table salt can cause an increase in blood pressure as an undesirable side effect in people who are predisposed to it, and thus an increased risk of a heart attack.
Foods with a particularly high salt content include most cheeses, canned foods, ready-made dishes, snacks, sausage, seasonings such as stock cubes, mustard and sauces from packets, etc. Low-salt foods, on the other hand, include milk, yogurt, fresh vegetables, meat or fresh fish. and kitchen herbs. Use fresh herbs. Only add additional salt if you have tasted it first; In case of an iodine deficiency, the use of iodine salt is also recommended, because this prevents an iodine deficiency.
By the way, our taste experience changes again after a few weeks of low-salt eating, so that less salty dishes also taste pleasantly spicy again.

Little sweet

Not only can a certain taste threshold arise for salty dishes, this is also possible for sweet dishes. This can cause a certain dependence on sweets. Candy has a relatively high energy content, but at the same time a relatively low nutritional value. In addition to simple sugars and refined sugars, it often also contains saturated fats. Sticky sweets, such as lollipops, chocolates, pralines, etc., are particularly dangerous for teeth.
Anyone who regularly eats sweets generally consumes too much energy and this use of sweets is at the expense of the use of foods that are rich in nutrients. This naturally reduces the supply of vital nutrients to the body. However, sweeteners do not offer a solution here. Even though they do not contain any energy themselves, they do contribute to increasing the taste threshold and cannot satisfy the craving for carbohydrates because they do not contain them. In this way, when you feel hungry and when your blood sugar level is low, more foods containing sweeteners are often consumed than actually corresponds to your energy needs. So if you crave something sweet, try a piece of fresh or dried fruit.

More whole grain products

The use of products made from ground flour (e.g. wheat flour) mainly impairs the supply of fiber, vitamins and minerals. These substances are found in the outer layer of the untreated grain grain, which is virtually lost during milling. Because the absorption of fiber in many people is only 20 grams on average instead of the recommended 30 grams and also Milk and milk products protein, calcium, 3-vitamins Drinks, Water, Fats and oil fat, vitamins that dissolve in fat, essential fatty acids. Grain, grain products and potatoes carbohydrates, fibers, 3-vitamins, protein, Vegetables and legumes vitamins, minerals, protein, fibers, carbohydrates, The use of 3-vitamins and certain minerals is not always sufficient, we should take advantage of the benefits of whole-wheat products.

Plenty of vegetables, potatoes and fruit

Fruit and vegetables mainly contain carbohydrates, which must provide more than half of the daily energy consumed.
In addition, fruit and vegetables supply fibers, vitamins, minerals and water to the body. Due to the high content of water and ballast substances, they are relatively low in energy. Legumes also contain a particularly high proportion of fiber.

Less animal protein

Even though animal protein generally has a higher biological value compared to vegetable protein, i.e. it is better utilized by the human organism, animal protein suppliers do not only bring good things. In addition to the exceptionally high-quality protein, meat, sausage and eggs also provide undesirable substances, such as saturated fats, cholesterol, purines (which in high concentrations can cause gout) and salt. Therefore, eating meat should be limited to two or three small portions (of a maximum of 150 grams) per week. You should also eat sausage (maximum 50 grams) and eggs no more than two or three times a week. It is better to eat saltwater fish twice a week instead of meat. In addition to high-quality protein, this also provides large amounts

Drink consciously

Drinking provides the fastest possible energy supply without creating a feeling of satiety. Because this energy, especially if it comes from soft drinks or alcoholic drinks, does not provide sufficient nutritional value, it is recommended to avoid such drinks as much as possible. Alcohol in particular, which provides approximately 7 kcal per gram pure, should never be used as a thirst quencher.
Larger amounts of alcohol not only have a negative effect on reflexes and coordination, but if consumed regularly, in the worst case scenario they lead to addiction and damage not only organs such as the liver, kidneys, stomach and intestines, but also the brain.
Ideally, the fluid requirement, which is approximately 1.5 liters and which must be met by drinking, is met by mineral water or fruit tea. Coffee and regular tea, even though they do not contain energy, are only suitable for meeting fluid needs to a limited extent, because they contain stimulants in the form of caffeine and theobromine. Fruit juice and vegetable juice should be diluted (at least 11) if possible. drunk. This way you not only save a lot of energy, the juice is also absorbed more quickly by the organism.

Smaller meals more often

Smaller meals not only stimulate metabolism, but also ensure that the slumps that always occur during the day are less severe (image 1). So have a second breakfast and a snack later in the afternoon. Instead, main meals should be smaller than usual so that the total supply of energy does not exceed the needs. If your body weight is normal, you can still eat a small snack after dinner.

Tasty cooking while retaining nutrients

The cooking process should be as short as possible using little water or fat1 to preserve the nutrients and taste of the dishes. Vitamins are partly soluble in water and sensitive to heat, oxygen and light. To preserve them, keep fruits and vegetables cool, dry and for as short a time as possible and never heat them for too long. In addition, before cutting, you should wash them and cut them into not too small pieces, so that the outer layer, which contains most of the nutrients, remains intact as much as possible. Gentle preparation is not only good for the nutrient content, but also significantly improves the taste.

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