Various vegetables

Healthy eating made easy - We show you how

A healthy diet is the basis for a healthy life. It promotes performance and well-being and gives the body what it needs. Many illnesses can be prevented with the proper diet.  Since everyone is different and everyone has different nutritional requirements, there is no general recommendation for a healthy diet. The following tips will help you improve your diet and will have a huge impact on your physical health and performance.

Tip 1: Make use of the wide variety of foods out there

No one food contains all the nutrients you need. A healthy diet should therefore be varied enough to supply the body with all the nutrients it needs. A combination of low-energy and nutrient-rich foods like vegetables and wholemeal products is ideal.

The benefits of plant-based foods:

  • No cholesterol
  • High in fibre
  • Supply minerals, vitamins and phytochemicals
The drawbacks of animal-based foods:

  • Supply cholesterol
  • High content of saturated fatty acids
  • Contain purines (can cause gout when uric acid levels are elevated)

Your diet should therefore be primarily made up of plant-based foods. Animal-based foods should only make up a small proportion of the nutrition plan for a healthy diet. Fats, oils and foods containing a lot of sugar should be eaten very sparingly.

Tip 2: Eat foods that are as natural and unprocessed as possible

A healthy diet should consist of very few processed foods. Start by filling your shopping trolley with fresh foods.

Healthy alternatives to processed foods:

  • Dried fruit instead of sweets
  • Home-made dishes made from fresh ingredients rather than ready-made products
  • Freshly squeezed juice instead of sugary supermarket products

Preparing your meals yourself allows you to control exactly what goes into them. The less pre-cooked or processed, the healthier they are. You should go for unprocessed alternatives like pure organic peanut butter without additives.

Tip 3: Cereal products & potatoes offer plenty of nutrients

Cereal products and potatoes contain lots of vitamins, complex carbohydrates and minerals. When choosing grain products, you should go for wholemeal products, because these have the highest content of healthy ingredients. Rye and spelt are ideal.

Wholemeal products contain a lot of fibre, of which at least 30g should be consumed per day. Fibre promotes digestion, is filling and prevents diseases like diabetes. Wholemeal products should therefore be consumed several times a day, preferably in combination with low-fat ingredients. Those depending on a gluten-free diet choose grains like millet, maize and buckwheat. Common grains like wheat, rye and spelt all have a high gluten content.

Tip 4: Five portions of fruit and vegetables a day

A healthy diet should include at least 3 portions of vegetables and 2 portions of fruit a day. They contain a large number of important vitamins and phytochemicals. Eat fresh or very briefly cooked to ensure that your body actually receives all these vitamins and minerals. Fruit and vegetables are the perfect side for your main meal. They can also be integrated into your nutrition plan as healthy snacks.

Tip: Try and eat a handful of fruit or vegetables with every meal. Eat your morning muesli with an apple or prepare some crudités to have as snacks throughout the day. Home-made juices and smoothies are another delicious option.

If you don't get round to eating your five portions of fruit and veg, we recommend using our Daily Vitamins to supply your body with all the vitamins it needs.

Tip 5: Animal & dairy products in the right amounts

As a general rule, you should eat less animal products than plant products. They do have their place in a healthy diet, however, as they contain important minerals like calcium, iron and high-quality proteins.

Milk and dairy products should therefore be included in a healthy daily diet. Meat, sausages and eggs, on the other hand, should be consumed in moderation, as they contain a lot of fat, purines and cholesterol. Fish, with its high content of healthy fatty acids, should be on your meal plan 1-2 times a week. 

Animal products that can supplement a healthy diet:
  • Low-fat milk and dairy products
  • Fish
  • Low-fat meats (e.g. poultry)
Animal products that should be eaten in moderation: 
  • Fatty sausages (e.g. salami)
  • High-fat meats (e.g. pork)
  • Bacon

The following applies to all animal products: low-fat is better. For vegetarians/vegans: You don’t eat animal products (at all), but need an easy option to supply your body with high-quality protein? Vegan Protein by foodspring is the perfect supplement for you.

Tip 6: Choose the right fats

Fats provide a lot of energy and promote obesity and cardiovascular disease. It is therefore particularly important to go for the right fats in a healthy diet. Plant fats and oils should be given preference. They deliver polyunsaturated fatty acids and omega 3 fatty acids, which the body cannot produce on its own. Trans fats should be avoided, however. These have a negative effect on blood lipid levels as a result of their chemical composition and are among the substances responsible for heart disease. They are mainly found in deep-fried products and ready-made foods. Beware of “conceiled" fats, too: Confectionery, baked goods and ready-made products often contain more fat than you think. High-fat foods that support a healthy diet include avocados, nuts and fish.  

Tip 7: Avoid the sugar trap

Sugar and sugar-rich foods and beverages should only be consumed in small amounts. Sugar supplies so-called "empty" calories, because it contains very few nutrients. Sugar can also cause high fluctuations in blood sugar levels, which then promotes food cravings. Plant-based sweeteners like stevia are a good alternative to sugar in a healthy diet. Stevia contains no calories and does not raise blood sugar levels.

Tip 8: Stay hydrated

A sufficient intake of fluids is essential for your health and a healthy diet. You should drink at least 1.5 to 2 litres of water a day. Physically active people needs at least 3 litres a day. Water and low-calorie, unsweetened drinks are the best option. Sugary sodas and alcohol should be avoided whenever possible in a healthy diet.

Tip 9: Gentle preparation

The way you prepare your food is also important for a healthy diet. A lot of nutrients are very sensitive to heat. That's why food should be cooked for as little time as possible and at low temperatures, in a little fat or water. This protects the nutrients, prevents the formation of harmful compounds and also maintains the natural flavour.

Tip 10: Take your time and enjoy

A healthy meal rhythm is part of a healthy diet. Eating in a hurry often means that you eat more, because you don't feel full until a few minutes later. So take your time with your meals, chew thoroughly and enjoy.

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