People who take care of their health and their figure often reach into the bag of tricks.
Health-conscious nutrition is more popular than ever. A balanced diet is essential for a healthy lifestyle. If people eat healthier for health reasons or because they want to lose weight, many people shy away from changes, fear the taste suffers and hunger continues to report. But when people have internalized their conscious interaction, they don't feel that something is missing. Even though people use CBD in their food recipe to make it healthier and tastier. On the contrary. You only observe a few basic rules:
No waiver. It is eaten what you have a taste for - but with pleasure and in moderation.
Do not shop hungry and only buy what is on the shopping list. This not only saves calories, but also money.
Regular weighing. Instead of a four-week diet, a regular visit to the scale keeps an eye on the weight.
And of course there are some things that health-conscious people pay particular attention to:
Stay away from soft drinks
People who care about their health stay away from liquid sugar bombs and instead resort to water and unsweetened tea. If you want more flavor, simply add mint, basil or lemon to the water.
Consume less meat
Health-conscious people are mainly vegetarian. And if they pay attention to lean meat and high-quality organic quality. In general, however, more vegetables end up on the plate. Instead of baked mushrooms, there are steamed aubergines, broccoli or zucchini.
Eat a lot of salad
A lot of salad, whether as a starter, side dish or main meal, is part of a balanced diet. There is no high-calorie dressing but a refined vinaigrette and pumpkin or sunflower seeds instead of croutons swirled in oil ensure crispy fun.
Snacks are off limits
Another important point: do not eat continuously, but take breaks between meals. This is the only way the stomach can digest the last meal and the metabolism remains in full swing. And if you have a snack in the evening, then only healthy nibbles such as nuts or dark chocolate come into question.
Healthy eating in the lifestyle
Healthy eating is now in the form of various nutritional concepts in society. And everyone claims to be the healthiest way to eat. But is there a general formula for a healthy diet? Read here what constitutes a balanced diet, which foods should definitely be on the menu and how healthy eating can be implemented in everyday life. It is not too hard as constructing a house.
Healthy eating: what is it?
In today's world, nutrition is no longer just an energy intake. It is a statement and an expression of lifestyle. In a study on nutritional behavior, the majority of respondents stated that they had a healthy diet in everyday life. This is countered by the growing number of overweight people. So there seems to be a gap between the perception and implementation of healthy eating.
It is no wonder that new concepts regularly claim to have found the best way to eat healthily over the long term and that the unsettled population greedily absorbs these. There are variants where people eat like in the Stone Age (paleo diet), where only raw food is allowed or everything animal is prohibited (vegan diet). There are no carbohydrates (low carb), refined sugar or all processed foods are left out (clean eating).
Healthy eating: definition
First of all: There is no such thing as a healthy diet. The definition of that, or what actually works and does well in terms of nutrition, always depends on the individual. Already due to food allergies (e.g. against tannins), intolerance (gluten, lactose, fructose) or ethical conviction (no animal products), some food concepts do not apply to certain people due to their food composition. Energy and nutrients from one and the same product are also absorbed differently and processed in the body.
However, what does exist and can serve as a general basis for daily food selection for good nutrition is the nutrition guidelines of the German Nutrition Society (DGE). These are orientation values ??for a wholesome diet based on current scientific knowledge.
Healthy eating: the basics
The most important thing for a healthy diet is that it is variable. This is the only way to ensure that the body is supplied with all the macro and micronutrients it needs to stay healthy and productive. If the food is permanently too high in fat or sugar, there is a risk of heart attack, diabetes, obesity and other diseases of civilization.
In order to provide the body with the optimal nutrition, the specialist societies for Germany, Austria and Switzerland recommend the following daily breakdown of macronutrients (DA-CH reference values) into the daily food selection:
Carbohydrates: 50 to 55 percent
Carbohydrates are the main source of energy for the body. Mainly complex carbohydrates (whole grains, vegetables) should be ingested, which do not cause the blood sugar to skyrocket and drop suddenly.
Protein: 10 to 15 percent
Without proteins or their essential amino acids, the body cannot build muscles, organs, cartilage, bones, skin, hair and nails. Metabolism would also get mixed up. Animal proteins in the form of eggs, sausages, fish, meat and milk products are easier to utilize. Protein is also found in legumes and cereals, for example.
Fat: around 30 percent
For a long time, fat was generally demonized as a fattening agent. The body needs it, on the one hand, to be able to break down certain vitamins (vitamins A, D, E, K) and, on the other hand, as a protective insulation layer. In the meantime, a distinction is made between "good" (unsaturated fatty acids; e.g. nuts/seeds, fish, olive oil) and "bad" fats (saturated fatty acids; e.g. butter, frying fat). The former does not have a negative effect on cholesterol levels but are used by the organism to build up body cells. A healthy diet should, therefore, include this regularly.