Healthy eating

Healthy eating - mainly varied!

 "Food and drink keep body and soul together" - who has not heard the saying? But what about our knowledge about nutrition? Feed us healthy, wholesome, balanced? What is meant by "healthy eating"?

Eating well is one of the most beautiful things in life and is very important for our quality of life. After all the scandals surrounding BSE, genetic manipulation and hormone treatment, it is still possible to enjoy and more important to feed naturally. Even the experts in nutrition is as agreed. Under healthy eating is understood today a varied, balanced and fresh mixed diet, which may still be prepared imaginatively. It is recommended to use more vegetable than animal foods and only small amounts of fat, salt and sugar. Much fluid is essential here are water, teas, juices and the like meant - coffee, soft drinks and sweetened sodas are not. Eat also more versatile and varied, with plenty of leisure, they are a healthy diet pretty close!

10 simple rules for a healthy diet



Versatile and economical
Select always different dishes. The more diversified you combine them, the better you are provided with all the essential nutrients. Eat only until you are full.

Cereals and potatoes several times a day
The best source of energy are bread, rolls, pasta, rice, millet, corn flakes from whole grain and potatoes. They contain very little fat, but many vitamins, minerals and plenty of fiber.

Fruits and vegetables five times a day
Eat. Daily minimum of five servings of fruits and vegetables Very fresh, cooked gently or as a juice. Both groups are hydrated and therefore calories. They are major sources of vitamins, minerals and fiber and phytochemicals.

Always milk and dairy products, fish once a week - meat, sausage and eggs in moderation
Those who obey they regularly consume dairy products to take enough calcium, iodine, selenium and omega-3-fatty acids. Meat provides high levels of vitamin B1, B6, B12 and iron. Still rich in total 300-600 g meat and sausage per week. Must be preferably lean varieties.

Less fat is healthier
We need fat not only as a flavor carrier, but too much leads to obesity and disease. Low are 70-90 g of plant origin. Beware of hidden fats in meats, cheeses and sweets!

Sugar and salt in moderation
Use artificial sweeteners and sweetened foods sparingly. Dry and fresh fruit gives many dishes a more natural sweetness and is healthier. In savory dishes, fresh herbs and aromatic spices can replace the salt. It does not go without this, you prefer iodized salt.

Drink plenty
Liquid is vital. Do you drink every day for about two liters of mineral water, fruit and herbal teas and fruit juice spritzers.

On the preparation that counts - tasty and gentle
Prepare the food to care. If possible heat at low temperatures, only short and with a little water and fat. Low are: steam steaming, grilling and cooking in foil or in a clay pot, for flavor and nutrients be preserved.

Take time to enjoy your food
Sit down for meals always at a nicely decorated table with nice presented cuisine. Chew each bite well, which promotes satiety sensation. Conscious eating helps to eat right. Anyone here can have more time, more fun.

Watch your weight and drive sports
With the right weight, you are more active and keep going. Drive therefore regularly, most are walking, swimming and cycling. It keeps you fit, improves the well-being and gives a good impression.

Every day to consider anew what to cook his family preparing, not just some headaches. It must be fresh, healthy and tasty. Fast it should go in everyday and even several times a day - supplies for just three large and two small meals we are best with energy, nutrients, vitamins and minerals. The first breakfast was about 25%, the second 10%, lunch 30%, 10% snack and dinner cover 25% of daily energy needs.

Thus the essential nutrients, proteins, fats and Kohlenhydratee be exploited, it is convenient to supply them at a certain ratio. In healthy adults, the proportion of the total calories 15% protein, 30% fat and 55% carbohydrates. Importance of all three blocks, they meet together with vitamins, minerals and trace elements, life-sustaining functions.