Healthy eating – with these 10 tips it worksApril 19, 2022
- Healthy lifestyle
A healthy lifestyle is related to many factors. While there has been much debate around this topic in recent years, the basic consensus is that healthy eating is a big part of it. And although everyone is talking about the importance of healthy eating, it is often difficult to put it into practice.
Especially at breakfast, you can do a lot right if you want a healthy start to the day. That’s why we have prepared today’s blog post with the 10 most important tips for a healthy diet and a healthy breakfast.
- 1. Pay attention to a balanced diet
- 2. Breakfast is one of the most important meals for a healthy diet
- 3. Integrate whole grains into the diet.
- Basic recipe: Oatmeal
- 4. Plenty of fruit and vegetables underline a healthy diet
- 5. The right fats are the key to a healthy diet
- 6. Opt for foods without added sugar
- 7. Proteins – an integral part of your healthy diet
- 8. Drinking is an important part of a healthy diet.
- 9. Avoid distractions while eating
- 10. Complement your healthy diet with exercise and sport
1. Pay attention to a balanced diet
A healthy and balanced diet is the be-all and end-all. And this is true in several respects, because the right diet ensures increased vitality, keeps us alive and prevents many diseases. In addition to regular exercise, nutrition is largely responsible for our well-being. Therefore, you should definitely pay attention to a certain balance when choosing your food. Above all, the right ratio of macronutrients is important here.
Macronutrients as an important part of a healthy diet
Macronutrients are substances that provide the body with energy. Therefore, when we speak of macronutrients, we usually mean carbohydrates, proteins and fats. They are considered the basic building blocks of life. In the digestive tract, mixed foods are broken down and optimally supply the body with vital energy. From the digestive tract, the substances reach the cells where they are finally consumed.
The breakdown of macronutrients is the most important part of a balanced diet. For example, the German Nutrition Society (DGE) recommends 55% carbohydrates, 30% fats and 15% proteins. With an average basal metabolic rate of 2,000 calories, this corresponds to 264g of carbohydrates, 66g of fat and 72g of protein.
2. Breakfast is one of the most important meals for a healthy diet
For us at Verival, breakfast is of course the most important meal of the day. But we are not the only ones who think so; many experts also support this thesis. Many studies suggest that people who eat breakfast live healthier lives and are less prone to obesity. According to the DGE, breakfast is particularly important for children. They should be well rested and fortified, especially for school.
Healthy breakfast with the right fillers
Seeds and nuts with their unsaturated fatty acids are a real enrichment for every breakfast. That’s another reason why you shouldn’t do without them. Chia seeds, flax seeds, walnuts, almonds, cashews – all these foods have one thing in common: they are incredible fillers! That is why nuts and seeds are so suitable for people who want to lose weight. Because: If you are full, you automatically lose weight! We would recommend our delicious strawberry chia organic porridge for your healthy breakfast, which you can then round off perfectly with nuts as a topping.
Healthy nutrition with a hot breakfast
Breakfast comes in many different variations and these also change from person to person. But there is one thing you should definitely take to heart, because a warm breakfast is a real game changer.
Your body needs less energy if you provide it with breakfast already at “operating temperature”, so it doesn’t have to warm it up first and therefore needs less energy. Porridge is a great way to start the day. Fibres, minerals and healthy fillers make porridge a real hit. If you want to buy our organic porridge, you can do so easily in our online shop.
3. Integrate whole grains into the diet.
Whole grain products have experienced a real boom in recent years. Whole grain means that the bran (husk) and the germ of the grain are preserved. Health benefits are thus guaranteed, because in contrast to refined grains, you get a lot more fibre and minerals from whole grain products.
Therefore, you should make sure to include whole grain products in your diet as much as possible. Wholemeal bread, wholemeal muesli and porridge for breakfast – wholemeal pasta and wholemeal rice for other meals of the day. Quinoa and bulgur are also whole grain products and are perfect for a variety of meals.
The local superfood: Oats
Oats should definitely not be missing when talking about healthy whole grains, because oats are considered the local superfood! The flakes are rich in biotin, vitamin K, iron, zinc and manganese. They also contain many complex carbohydrates, keep you full for a long time and your blood sugar level remains stable. This helps prevent cravings. The cultivation of oat flakes is usually also regional, which makes the CO2 balance of the grain look extremely good. That’s why oat flakes are the local superfood!
Basic recipe: Oatmeal
- 250 ml milk or a plant-based alternative
- 50 g oat flakes
- A pinch of salt
- 2 tbsp honey or agave syrup
- 1/2 tbsp cinnamon
- Heat up the oat flakes with a pinch of salt and the sweetener of your choice (honey or agave syrup) in the milk or plant-based drink (do not forget to stir well).
- Let the porridge steep for 3 minutes.
- Put the porridge into a bowl and sprinkle it with cinnamon.
4. Plenty of fruit and vegetables underline a healthy diet
Of course, fruit and vegetables must not be missing from any healthy diet. Fruit and vegetables should be on the menu every day – this applies to children and adults alike. Expert:Innen recommends about 400 grams of vegetables and 250 grams of fruit.
Low energy density, important nutrients
Vegetables have a particularly low energy density (few calories per gram of food), which is another reason why vegetables are perfect for losing weight. In addition, despite their low energy density, vegetables are filled with important nutrients such as vitamins, minerals, fibre and protein.
You can incorporate vegetables into your diet at any time of day. A morning smoothie with fruit and vegetables is perfect for breakfast. At lunch and dinner, vegetables are perfect as a side dish or even as a main course in a variety of recipes.
5. The right fats are the key to a healthy diet
For many people, talking about different “fats” often has a negative connotation because “fats” are considered unhealthy. But in most cases this is wrong, because the body needs fats. They belong to the basic nutrients and are indispensable for health and a healthy diet.
Healthy fats are found in oils from rapeseed, olives, flaxseed or algae. Healthy unsaturated fatty acids are also found in nuts and seeds. Omega-3 fatty acids should make up a large part of polyunsaturated fatty acids.
Are saturated fatty acids really so bad for a healthy diet?
To put it simply, unsaturated fatty acids are classified as “good” fats. Saturated fatty acids are the “bad” fats. They are found, for example, in convenience foods, animal products and butter and should be avoided as much as possible. If you eat too much saturated fat, you increase your risk of heart disease tremendously.
Unsaturated fatty acids are usually the healthy fats. To achieve a healthy diet, you should include as many unsaturated fatty acids with a high omega-3 content in your diet as possible. Oils and nuts can quickly lead to this goal.
6. Opt for foods without added sugar
The devil is often hidden in the details. This is also the case with sugar. Many people probably start ringing alarm bells when they think of sugar. But it is not quite that simple, because not all sugar is the same.
When it comes to healthy eating, you should give added sugar a wide berth. Sugar is generally already contained in many foods. Many foods are sweetened with fructose. This causes your insulin level to shoot up quickly and, when consumed in excess, leads to a form of diabetes being unavoidable.
Basically, however, it can be said that sugar is the purest form of carbohydrate. There are 100 grams of carbohydrates in 100 grams of sugar. Glucose is our body’s most important energy supplier. That is why people should not completely do without sugar in their diet; that would be almost impossible. The dose makes the poison!
7. Proteins – an integral part of your healthy diet
Along with carbohydrates and fats, proteins are among the three most important nutrients for our body. Protein is not only one of the most important energy suppliers, but also a vital building block for the body. Our muscles are largely made up of protein and we need protein for bones, hair, skin and our organs.
Each protein consists of individual amino acids. These are divided into essential and non-essential acids. In total, there are 9 essential amino acids that are very important for our body. Through the digestion of food, the protein is broken down into the individual amino acids and from these the body builds its own protein.
Vegetable proteins keep you full longer
The question of whether plant or animal proteins are better is not so easy to answer. It would be very desirable to mix the two, because that is how you get the highest biological values. However, according to some studies, plant proteins are easier to digest and keep you fuller longer. This is because plant proteins are less similar to the proteins in our bodies than animal proteins!
8. Drinking is an important part of a healthy diet.
The body may be able to go several weeks without any real food, but without water or fluids it goes downhill after just a few days. That should give you more than enough reason not to forget to drink.
In a healthy, balanced diet you should also drink at least 1.5 litres of water per day. This keeps the body flowing sufficiently.
With enough fluids for a healthy diet
Sufficient water, in combination with the right nutrients through food, is an extremely important part of a healthy diet. If you don’t drink enough, you quickly get headaches, and too little water in the body also leads to constipation. Fibre, which is essential for a functioning diet, needs to be bound with fluid in order to be excreted optimally.
9. Avoid distractions while eating
A British study at the University of Bristol has shown that people who do other things besides eating, such as watching TV or surfing the internet, eat more calories. The more distractions we have while eating, the less satisfaction of our hunger pangs happens.
That’s why it’s important to focus on the essentials when eating. Eating slowly and, above all, chewing well will help you become fuller. Without distractions, you recognise more quickly when you are “full”. With distractions, you often don’t get that feeling because your body is already preoccupied with other information.
10. Complement your healthy diet with exercise and sport
A healthy diet is not just about eating right and drinking enough. These are two basic building blocks for a healthier life. The third building block and thus the last very important component is exercise. Sport and exercise are often underestimated. But the body needs a minimum amount of exercise to really function properly.
Sport keeps you physically and mentally fit
Exercise boosts your circulation and helps you improve your mental health. Exercise improves blood flow to the body and especially to the brain, strengthens your respiratory muscles, builds muscle and also exercises your heart.
Mental health is a big issue for many people. Sport and exercise can help improve your quality of life. Increased blood flow to the brain makes it easier to release endorphins and senatorin. So if you exercise, you are happier! And your body thanks you for it too.