Healthy diet - The Basics

Like a “healthy diet” should look like, you probably already know: low fat and sugar, lots of fresh fruit, vegetables and salad, little meat and many cereals and milk products. But healthy eating is not only the knowledge of calories, vitamins, minerals and fiber.

A healthy diet should not lead to a complicated science, which is difficult in everyday life is feasible and in stressful degenerate. Food is pleasure; food should be fun and food, is well being.

The 10 rules of healthy nutrition

Va lier trig considers healthy eating, promote performance and is well being. The German Society for Nutrition has, on the basis of current scientific knowledge formulated 10 rules to help you exhaled enjoyable and healthy eating.

1st Versatile Food
Enjoy the food diversity. Characteristics of a balanced diet are varied selection, appropriate combination and adequate quantity and energies earner nutrient-rich foods.

2nd Plenty of grain products - and potatoes
Bread, pasta, rice, cereals, preferably from whole grain, and potatoes contain little fat, but plenty of vitamins, minerals, trace elements and fiber and secondary plant materials. Eating these foods with low-fat ingredients.

3rd Vegetables and fruit - Take “5″ on the day…
Enjoy 5 servings of fruit and vegetables a day, preferably fresh, cooked only briefly, or even as a serving juice - ideally to each main meal and also as a snack: This takes plenty of vitamins, minerals and dietary fiber and secondary plant substances (e.g. Arytenoids, falconoid) supplies. The best thing you can do for your health.

4th Daily milk and milk products, once or twice a week, fish, meat, sausages and eggs in moderation
These foods contain valuable nutrients, such as Calcium in milk - iodine, selenium and omega-3 fatty acids in fish. Meat is due to the high contribution of free iron and vitamins B1, B6 and B12 beneficial. Quantities of 300 - 600 grams of meat and sausage per week are sufficient. You prefer low-fat products, then especially meat products and dairy products.

5th A little fat and fatty foods
Fat provides essential (essential) fatty acids and fatty foods also contain fat-soluble vitamins. Fat is particularly energetic, so too much dietary fat promote obesity, and possibly cancer. Too many saturated fatty acids promote the long-term development of cardiovascular diseases. You prefer vegetable oils and fats (for example, rape and soybean oil and fats derived string). Pay attention to invisible fat in meat, dairy products, biscuits and sweets and fast food and finished products usually contain. A total of 70 - 90 grams of fat per day is enough.

6th Sugar and salt in moderation
You eating sugar and food, or drinks, with different types of sugar (glucose syrup, for example) were manufactured, only occasionally. Creative seasonings are with herbs and spices. Do you prefer using iodized salt?

7th Plenty of liquid
Water is absolutely vital. Do you drink about 1.5 liters of fluid each day? You prefer water - with or without carbon dioxide - and other low-calorie drinks. Alcoholic beverages should only occasionally and only in small quantities are consumed.

8th Tasty and carefully prepared
They cook their meals at the lowest possible temperature, as far as it is short, with little water and little fat - that is the natural taste, conserves nutrients and preventing the formation of harmful compounds.

9th Take your time, enjoy your meal
Conscious Food helps to eat properly. The eye eats. Let your time when eating. This is fun, suggests varied access and promotes the feeling of satiety.

10th Pay attention to your weight and stay in motion
Balanced diet, a lot of physical activity and sports (30 to 60 minutes per day) belong together. With the right body weight you feel comfortable and support your health.