Obesity, obesity, high blood pressure are on the rise – just look at the USA – as is the preoccupation of large parts of the population with the subject of healthy eating. The question is: Are we eating healthier than we used to, or are we slowly but surely eating our way towards collective diseases of civilization?? In the following ten nutrition rules, which you should keep in the sense of health and well-being.
In general, people are drinking less and less alcohol, and fruits, vegetables and grain products are on the rise. To this result came once more the last nourishing report of the German society for nutrition. Conversely, according to the study, there is talk of an increase in sugar consumption, from 1995 to 2008 the increase was 400 g per capita per year. Right and wrong hold themselves thus the balance.
Nevertheless, the fact that eating wholesome food keeps you healthy is becoming more and more common knowledge. Responsible for this is first and foremost the responsible citizen, who increasingly knows how to obtain objective information, also with the help of the Internet. In the background: non-profit organizations with effective campaigns, exemplarily the oGE with the nutrition pyramid developed for the Austrian population.
Based on the nutritional recommendations of such non-profit institutions, we have created ten simple rules of thumb that can provide guidance and contribute to a healthy lifestyle.
1. Eat a varied and balanced diet
The basis of a healthy diet is a balanced selection of foodstuffs. One-sided and exaggerated intake of individual nutrient groups, often disguised as a "diet", brings no long-term benefit. Only variety in the diet keeps healthy and ensures sufficient intake of all essential substances and trace elements.
2. Drink enough
Drink at least 1.5 to 2 liters of fluid daily, preferably water or. Mineral water. Also fruit or herbal teas – however unsweetened – as well as fruit and vegetable juices can be it. Coffee and black tea, on the other hand, are not to be included, although they are not considered harmful to health and may certainly be consumed in moderation.
3. Limit alcohol
Excessive consumption of alcohol is the cause of numerous diseases and significantly reduces life expectancy. Degradation products of alcohol can lead to cardiovascular diseases, too much alcohol leads to fatty liver and eventually Liver cirrhosis. For this reason, based on the weekly consumption, consumed no more than the following amounts of alcoholic beverages:
– Women: 1.25 liters of wine or 2.5 liters of beer or 15 glasses of spirits (40% alcohol) 2 cl each
– Men: 2 liters of wine or 4 liters of beer or 25 glasses of spirits each 2 cl.
On at least two days a week you should completely abstain from alcohol!
The Austrian association "Alkohol ohne Schatten" (Alcohol without Shadows), which was founded to educate people about the responsible and pleasurable use of alcohol, indicates a safe amount of 24 g of pure alcohol per day for men and 16 g of pure alcohol per day for women. This amount, also known as the harmlessness limit, refers to the amount of alcohol up to which the daily consumption of alcohol can be considered physically harmless.
This amount corresponds to daily consumption for men of:
¼ liter of wine or
½ liter of beer or
3 small schnapps of 2 cl each or
2 glasses of sparkling wine
For women it is slightly less.
4. Five times a day fruit and vegetables
The ideal daily amount of consumed fruit, vegetables as well as Legumes is five servings. A serving here corresponds to the amount of a clenched fist of fruit or vegetables. The following weight figures are more precise (source: oGE):
- Vegetables cooked 200-300 g
- Raw vegetables 100-200 g
- Lettuce 75-100 g
- Legumes (raw weight) 70-100 g
- fruit 125-150 g
- Vegetable or fruit juice 200 ml
Regional and seasonal products are to be preferred; organic products also score points with their low content of those harmful substances that are held responsible for numerous allergic diseases.
5. Potatoes and cereal products several times a day
Several times a day, ideally 4 to 5 times, you should eat potatoes or cereal products – bread, rice, pasta, cereal flakes Â¬Â¬-. Whole grain products are optimal! A portion of cereal products consists of approximately 50 g, based on the raw weight. A portion of potatoes should weigh about 200 g.
6. Daily dairy products
take daily, up to three times, Milk and dairy products to be consumed. The following serving sizes apply here (oGE):
- Milk 200 ml,
- Yogurt 180-250 g
- Curd cheese 200 g
- Cottage cheese 200 g
- Cheese 50-60 g
The ideal combination consists of 2 portions of "white" products (yogurt, milk, buttermilk) and 1 portion of "yellow" products (cheese).
Supporting can also be helped with a protein shake.
7. Fish several times a week
Figures on the life expectancy of peoples with high fish consumption speak for themselves: Several times a week Fish with its high content of omega-3 fatty acids proves to be a real fountain of youth. Two portions of 150 g per week should be eaten in any case. It can be fatty sea fish – salmon, for example. Trout or char are also considered extremely healthy.
Supportive also help omega3 capsules. Unfortunately, there are many bad providers on the market. Here is our recommendation with an extremely good price-performance ratio:
Price: 21,10 € (0,12 € / piece)