Relaxed nutrition tips: I learned that from a professional

Actually, I always thought I had a natural understanding of healthy eating. Of course I know that a bag of chips a day is not the best choice, but a mixed salad is a very good one. And I clearly know that life (luckily) sometimes has a piece of cream cake in store and that that is by no means a reason to freak out or to run 70 laps around the block. Nevertheless, this lightness has somehow gotten a kink over the years. Eggs, butter, milk – actually everything was bad and then somehow good again. Better not to eat anything in the evening, but especially a lot in the morning? One cheat day a week or maybe none because it simply sabotages the concept of a healthy lifestyle? Everywhere new principles are constantly celebrated and then torn up in the air again. And somewhere in between, my intuition has also dissolved.

That’s enough, I want more clarity again. And what helps if you don’t really know anything because of so much (half) knowledge? Then you just have to go a little further and know more! Because I am interested in the topic professionally and privately, I put my heads in my head and started training as a nutritionist with Online Trainer License. Since I’ve been doing the distance learning course, I’ve been accompanied by a lot of interesting reading and a video coach on the subject of nutrition on the weekends. I familiarize myself with metabolic processes, chemical formulas, nutritional concepts and the like and, admittedly, I keep thinking: Is there really a simple insight behind this complexity for me? Of course, extensive knowledge is important for everyone: n nutritionist: in, but I secretly hope to uncover a simple truth on the side. I work diligently from lesson to lesson and luckily: The fog is lifting, I actually see more clearly again. What aha moments did I have during the course and what simple tips from the professionals might help you through the food jungle back to a more relaxed relationship with food? I’ll tell you that, of course.

The energy balance counts

In order to get out of the what-am-I-and-what-not carousel, let’s first make it clear: In terms of weight reduction or simply maintaining weight, the body doesn’t care much whether you eat little in the morning , eat a lot, more fat or more carbohydrates in the evening. What matters is the energy balance, i.e. whether what you use and what you consume is in balance. It’s that simple. That also means: If this balance is halfway correct, you can definitely tailor your diet to your personal preferences instead of strict guidelines. And that’s what you should do to stay happy. But of course it should also be healthy, so the following applies:

It’s all in the mix

You probably already know the 80:20 rule. Since we want to leave dogmas behind, we consider this principle simply as a reminder for a simple principle on which many scientifically founded nutritional concepts are based. A large part of the diet ideally consists of foods that provide a lot of nutrients – above all, these are as little processed and whole foods as possible, such as whole grain products, fruit and vegetables. A smaller portion, however, consists of processed foods, e.g. B. a chocolate croissant.

But a few more rules

Ok, we can’t avoid a few guidelines. Because they are actually pretty good helpers if they are not too complicated. Often, intake recommendations are given in grams or as a percentage of body weight. Fortunately, for everyone who, like me, has switched off at this point and rarely has kitchen scales with them, the German Nutrition Society gives simpler recommendations, for example: Eat at least five servings of vegetables and fruit every day (3 servings of vegetables and 2 servings of fruit). Good to know: Half of the daily vegetable portion should be eaten raw, the other half steamed or cooked. Because some nutrients we absorb better in their raw state, some are only activated by heating.

Rethink please!

With the established idea of ​​what we should avoid in the context of a healthy diet, we often turn food into a problem and the epitome of doing without. Instead of just naming problems and prohibitions, turn the tables and instead ask: What should I eat so that I feel good and that I consume important nutrients? An individual mental or, of course, written positive checklist motivates: I want to eat fruit and vegetables every day. I always want to stay well hydrated and drink enough water before I get thirsty. I want to eat the majority of my food every day in the form of unprocessed foods. I want to eat omega-3 and omega-6 fats every day.

Sport is overrated

No, please do not immediately stop the relaxing training that I hope you will love. Because yes, exercise is good for the body and yes, muscles burn calories. But if you’re one of those people who want to compensate for the latest fast food attack plus cookie escalation through exercise: The equation usually doesn’t work, because exercise burns far fewer calories than most people assume. Running around with a sports biscuit bill in your head is also pretty exhausting. So out with the list and enjoy the exercise.

The tart does not land on your hip

Hey, good news: the tart you might be eating won’t land on your hips. Just like that one lap last month didn’t change anything about your size. Only those who exceed their personal calorie requirement in the long term will gain weight. So treat yourself to what makes you happy right now. What you should avoid, however: regular feed attacks. Often we eat too little during the day to save calories or because we are simply stressed, and then we regularly go crazy in the afternoon. So make sure that early in the day you don’t eat little, but enough of what saturates your body, such as fiber in the form of fruits, vegetables, whole grain products and proteins.

Source: Online Trainer License – Nutritionist: in training

Brigitte