Healthy eating is the basis of healthy living. It improves physical condition and general well-being, while providing the body with what it needs. Choosing the right diet can also prevent a large number of illnesses. Since everyone is different and organizations all have different nutritional needs , there is no universal recommendation for a healthy diet. The following tips will help you eat healthier and can make a big difference to your physical health and performance.
TIP # 1: EXPLOIT FOOD BIODIVERSITY
No food contains all the necessary nutrients. A diet must therefore be varied to best meet the needs of the body. The ideal would be a combination of low-energy foods and high-nutritional foods, such as vegetables and grains .
Benefits of plant foods:
Disadvantages of food of animal origin:
- No cholesterol
- High fiber content
- Provide minerals, vitamins and secondary plant substances
- High in cholesterol
- High content of saturated fatty acids
- Contains purines (can cause gout attacks with high uric acid)
This is why it is advisable to turn mainly to plant foods. As part of a healthy diet, animal foods should only represent a relatively small part of your food program. Fats, oils and very sweet foods should only be consumed sparingly.
A healthy breakfast to start the day full of energy
Eat like a king in the morning? This expression does not come from nowhere. Indeed, it is important to eat a healthy breakfast in order to start the day with enough energy . If you want to stay in shape through a training program, the first meal of the day is decisive. An American study has shown that young women who eat a protein-rich breakfast regularly have fewer cravings and cravings for sweet and savory snacks throughout the day.
For your morning protein boost , we recommend our organic protein muesli . Soy flakes give you the energy your muscles need . And nuts, seeds and other berries take care of the taste experience . Indulge :
TIP # 2: EAT NATURAL AND UNPROCESSED PRODUCTS AS OFTEN AS POSSIBLE
To eat a healthy diet, you should eat a minimum of processed foods. Choose fresh food when you shop.
Healthy alternatives to processed foods:
- Dried fruit instead of candy
- Homemade dishes based on fresh products instead of prepared meals
- Pressed juices instead of high sugar supermarket juices
When you prepare your own meals with fresh, unprocessed ingredients, you control their content. The less they are precooked and prepared industrially, the better they will be for your health.
A protein delight: 30 g of protein per 100 g of peanut butter
Unprocessed products must be used more frequently, for example organic peanut butter without additives.
Our advice: our peanut butter is even better spread on our protein bread accompanied by banana. Indulge !
TIP # 3: CEREALS AND POTATOES PROVIDE MANY NUTRIENTS
Cereal products and potatoes are rich in vitamins, complex carbohydrates and minerals. Among grain products, the focus should be on the whole products that have the highest content of substances beneficial to health. Rye and spelled are preferred.
Complete products contain a large proportion of dietary fiber, at least 30 g of which is necessary for our body daily. They promote digestion, provide a feeling of satiety and prevent diseases such as diabetes. Whole products should therefore be consumed several times a day, if possible combined with low-fat ingredients. For people with gluten intolerance, corn, millet and buckwheat are interesting alternatives. Common grains like wheat, rye and spelled have a high gluten content.
Do you have gluten intolerance? No problem, there are lots of alternatives to common grain products. If you want to know which foods do not contain gluten, see our article on the subject:
TIP # 4: 5 FRUITS AND VEGETABLES A DAY
To eat well, it is necessary to eat three servings of vegetables and two servings of fruit each day. Fruits and vegetables are full of essential vitamins and secondary plant substances. To keep their strengths, these foods should be eaten fresh or cooked only very briefly. Fruits and vegetables can complement a healthy diet as an accompaniment to main dishes. They can be easily incorporated into the food program as a snack.
Tip: Try to eat a handful of fruits or vegetables with each meal. Eat mueslis in the morning accompanied by an apple or prepare raw vegetables to take away. Homemade juices and smoothies are also a delicious alternative.
Daily Vitamins – a 100% supply of essential vitamins
If you are unable to consume the recommended daily dose of fruits and vegetables, we recommend our Daily Vitamins product which provides your body with all the vitamins it needs.
TIP 5: ANIMAL PRODUCTS AND DAIRY PRODUCTS IN ADEQUATE QUANTITIES
Products of animal origin should in principle be consumed in smaller quantities than those of plant origin. However, they should not be entirely lacking in a healthy diet, as they provide essential minerals like calcium and iron and high quality protein.
It is for the same reason that milk and dairy products should also be included in the daily diet. On the other hand, meat, cold meats and eggs should only be consumed in moderation because of their high content of lipids, purines and cholesterol. Due to its beneficial fatty acids, fish should appear once or twice on the weekly menu.
Animal products that can complement a healthy diet:
Animal products to be consumed only in moderation:
- Skim milk and dairy products
- Fish
- Lean meat (poultry, for example)
- Oily cold cuts (salami, for example)
- Fatty meat (pork, for example)
- Bacon
For all products of animal origin, preference should be given to products with a low fat content. For vegetarians and vegans: you have totally or partially given up eating animal products, but want to easily provide your body with high quality proteins? The vegan protein from foodspring can be an ideal dietary supplement.
TIP # 6: CHOOSE THE RIGHT FATS
Fats provide a lot of energy and promote overweight and cardiovascular disease. It is therefore particularly important, as part of a healthy diet, to choose the right fats. Vegetable fats and oils are preferred. They provide polyunsaturated fatty acids and omega 3 fatty acids that the body cannot produce on its own. However, trans fatty acids should be avoided. Due to their specific chemical composition, they negatively influence blood lipid levels and are responsible for heart disease. They are mainly found in fried foods and in many prepared dishes. Beware also of “hidden” fats: candies, cakes and other products often contain more than you think. Fatty foods promoting a healthy diet are, for example, avocados, nuts and fish.
If you are unable to consume enough good fats through your diet, we recommend omega 3 capsules. They are ideal for everyday use as well as for sport.
TIP # 7: DON’T FALL INTO THE SUGAR TRAP
Sugar and sugary foods and drinks should only be consumed in moderation. Sugar provides “empty” calories because it contains only a few nutrients. In addition, sugar induces large fluctuations in blood sugar, which can favor small appetites. Sweeteners like steviol glycoside are a good alternative to sugar as part of a healthy diet. The steviol glycoside, a purified extract of Stevia rebaudiana, provides no calories.
TIP # 8: ENSURE SUFFICIENT HYDRATION
Adequate hydration is essential for health and for a healthy diet. You should drink at least 1.5 to 2 liters of fluids each day. The body’s requirements for fluids increase significantly with physical activity, thus amounting to at least 3 liters. Water and other unsweetened, low-calorie drinks are preferred. Sugary drinks and alcohol should be avoided as much as possible in a healthy diet.
TIP # 9: RESPECTFUL PREPARATION
Preparation also plays a crucial role in a healthy diet. Most nutrients are sensitive to heat. Food should therefore be cooked briefly and at low temperature in little fat and water. Nutrients are thus preserved, harmful compounds are avoided and the taste remains natural.
TIP # 10: TAKE YOUR TIME AND ENJOY
Eating a healthy diet means taking the time to eat. Eating quickly, or at any time, often prompts you to eat more. Indeed, the satiety process does not start after a few minutes. This is why it is better to take a little more time to eat , to chew well and to taste.
The INC 