Everyone is talking about eating healthy. What eats healthy is different for everyone. It depends on how your metabolism works, whether you suffer from allergies and which foods you can tolerate. If you do a lot of sport, you have to eat differently than someone who rejects anything physically active as a non-sports person. And there are also differences for the athletes. An endurance athlete, for example, eats differently than a strength athlete.
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It Should Be This Much Fruit And Veg
You should eat fruit and vegetables every day. Accordingly, you should consume at least five servings of fruit and vegetables every day. Three servings should consist of vegetables and two of fruit. A portion includes your hand as a measure. The whole hand can also be replaced by glass. A glass of vegetable juice can be drunk for a bit of vegetables. Fruit can also be seen as a whole. For example, a whole apple represents a handful.
Be sure to keep your body hydrated with enough fluids every day. You should drink at least 1.5 liters a day. Any mineral water and unsweetened teas are suitable as drinks. Spritzers with fruit or vegetable juice also quench your thirst healthily. Apple spritzer is a classic among thirst quenchers. Mix in a ratio of 1/3 apple juice and 2/3 mineral water. This mixture has an isotonic effect and will replenish your water balance very well if you exercise.
Unsaturated Fatty Acids Should Not Be Neglected
Fat is not just fat and should not be eliminated from the diet. To be able to maintain the metabolic processes, the body needs fats. Healthy fats are found in unsaturated fatty acids.
Ensure that you also consume unsaturated fatty acids every day. You can easily do this if you use olive or rapeseed oil for cooking. Or you can nibble on nuts and seeds in between. You can use these wonderfully as a topping for salads. Many unsaturated fatty acids are mainly found in walnuts, flaxseed, chia seeds, and almonds.
Reach For Whole Grains
Many people see a healthy diet as being about avoiding carbohydrates. However, this is not desirable. It would help if you incorporated the right carbohydrates into your diet. This includes complex carbohydrates.
Eat Protein-Rich Foods
Protein foods should be the focus of your diet. On the one hand, they promote fat metabolism, and on the other hand, muscle building. Existing muscle mass can be maintained with a high-protein diet.
Create A Varied Menu
Eat as diverse as possible. That means rotate your foods and condiments, don’t eat the same thing every day. In this way, you ensure that you also consume various vitamins, phytochemicals, and minerals in addition to different healthy foods.
Additives are mainly found in finished products. It is best to avoid these altogether in your diet. You often don’t even know all the abbreviations given as additives on the packaging. I prefer to cook with fresh ingredients. This is healthier and usually doesn’t take much longer than baking a frozen pizza in the oven.
Limit Your Meat Consumption
When it comes to eating meat, moderation matters, don’t eat meat every day. Make the menu varied to that effect. There are many delicious vegetarian dishes with which you can eat in various ways. And once you get used to it, you won’t mind that some days don’t include meat or sausage.
Cravings for anything are not good because you either overeat or eat unhealthily in such situations. Get in the habit of eating three to five meals throughout the day. Take your time and give your body a few minutes of rest to eat.
Eat Slowly And Mindfully
Eat with pleasure! That’s what a healthy diet is all about. Eat just enough to feel complete. However, since this only happens after a few minutes, it is advisable to eat slowly. Also, make sure that you are not distracted by digital devices. A smartphone should be banned from the dining table.