Balanced diet: 10 simple rules!

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balanced-diet-10-simple-rules

Many myths and opinions surround the diet. For many, a healthy, balanced diet seems to be something very complicated. We’ll show you the rules that make it easy for you.

Balanced diet: 10 simple rules

  1. Eating consciously: Eating is more than just taking in food and satisfying your hunger. Nutrition is also pleasure and we should consciously celebrate it. A healthy diet starts in your head and anyone who attentively prepares and chews their food will automatically find the right diet for them. If we read newspaper or eat on the way, our body sends saturation signals much later and we eat too much.
  2. Eat varied: Many diets fail because we are fed up with eating cabbage soup or shakes every day and lacking variety. Also, constraints and bans on certain foods are a burden on our shoulders in the long run. If you consciously eat, you may also eat chocolate or chips. The quantity makes the poison. We have a large variety of regional fruits and vegetables in Germany and should always rely on a colorful and varied mix.
  3. Fruits and vegetables as a base: Who does not know the rule – five servings of fruits and vegetables a day? Especially vegetables are super low in calories and provide us with many valuable micronutrients . Homemade smoothies are also a great choice to eat lots of vegetables and fruits and make a healthy diet easy.
  4. Whole Grain Products: The German Nutrition Society recommends eating 30 grams of fiber per day. Complex carbohydrates like potatoes or cereals contain a lot of fiber. Whole grains are to be preferred as they provide many additional minerals and vitamins.
  5. Good fats: Fat does not have a good reputation in Germany. There are fat-reduced foods in every supermarket shelf. But fat is not bad per se. We eat too much saturated fat and too little unsaturated, especially omega-3 fatty acids. A well-balanced diet consists of 60 to 80 grams of fat per day, preferably vegetable oils, nuts and fish.
  6. Sugar and salt with care: sugar-free living is a noble intent, but difficult to implement, since almost all foods contain sugar in any form. Since our body is not dependent on sugar, we can safely refrain from it. You should not consume more than 30 to 40 grams of sugar per day, because otherwise you can quickly shoot the calories and  get cravings .
  7. Drink enough: Often we confuse hunger with thirst and reach for the chocolate bar, although a glass of water would have stood much better to face us. Use water, tea and diluted fruit spritzers. For many, the healthy diet fails with soft drinks and fruit juices, because these drinks contain so many calories without you realizing it.
  8. Animal products in moderation: While eating meat was a luxury in the past, today it’s about producing meat cheaply and in large quantities. The factory farming gives greetings. For meat, focus on quality rather than quantity and preferably eat lean meats (eg turkey or chicken).
  9. Good sources of protein: A protein-rich diet is very popular, not just with bodybuilders. Because protein fulfills important functions for our body and saturates well. Plant protein sources such as quinoa, amaranth or lentils are underestimated, but complement each other very well with animal protein sources such as fish or meat. A balanced diet should always be a versatile diet.
  10. Adequate exercise: Exercise and exercise are definitely part of a balanced, healthy diet. Because who does not move the whole day, feels still tired and tired. You do not have to make a workout schedule for women and go to gym every day, but riding a bike to work or going for a walk after work, for example, does not hurt.