A healthy diet is the be-all and end-all of a balanced lifestyle. If you follow a few basics, you can achieve long-term goals in the form of weight loss, muscle building or training successes. Today we reveal to you the 10 basics of a healthy diet.
The opinions which aspects belong to a healthy nutrition go far apart. Not only in different cultures and countries, but in each individual form of a diet.
For some, a diet is considered healthy as soon as you can achieve goals such as losing stubborn kilos. The others, on the other hand, are of the opinion that it depends above all like you achieve these goals.
Instead of just counting calories, they are paying more attention to consuming unprocessed foods and avoiding light products.
Overwhelmed by micros, macros and bans
There are dozens of opinions on the Internet about which diet is the most effective and, above all, what the healthiest diet is.
To give you some clarity on what basics you should pay attention to despite all the abundance of information, today we would like to present you with 10 basic facts that can make up a balanced diet.
Of course, the list can be completed and determined by you individually.
Rank 10: Sufficient food
Our tenth place may sound obvious, but it is not taken seriously enough in many diets. Only if you eat enough calories it is guaranteed that your body stays healthy in the long run.
So it’s not healthy for your body or your psyche if you set yourself too many prohibitions and eat below your basal metabolic rate of daily calories. The basal metabolic rate is needed for all functions of the human body to function at all.
Even a car does not run without fuel! Since every body needs a lot of calories depending on physical activity, age, height, gender and weight, here is a calculator of your calorie needs for you.
Rank 10: Eat enough. (Photo: Pixabay /rawpixel)
Rank 9: Avoid convenience foods and cook in advance
We all know it: You come home late, the desire to cook something fresh is limited and your stomach is also rumbling. A variety of ready-made meals are available in any supermarket and can be prepared quickly.
The disadvantages are obvious: Compared to fresh meals, you pay a lot of money and usually get a dish with too many additives, salt, fat and few important nutrients.
To avoid getting into this situation, all meals can be effectively prepared for multiple days. How to save time and money, and give continuity to your balanced diet.
Rank 9: Avoid convenience foods and cook ahead. (Photo: Pixabay / pexels-2286921)
Rank 8: Drink plenty of fluids
Every day our body loses about 2.5 liters of water through all functions. Therefore, you should take at least 1.5 liters of fluid to you. The remaining liter is mostly consumed through solid food.
If you find plain water too boring, you can spice it up with cucumber, raspberries, lemon or mint.
Rank 8: Drink a lot. (Photo: Pixabay / StockSnap)
7th place: Vitamins, minerals and trace elements
Iron, calcium, vitamins and co. belong to the minerals. They are responsible for various functions of your body and are essential if you want to eat healthy in the long term. Try bspw. Consume at least three servings of fruits and vegetables every day.
If you have difficulty getting enough vitamins or iron from a vegetarian or vegan diet, you can switch to plant-based supplements.
Rank 7: Vitamins, minerals, trace elements. (Photo: Pixabay / silviarita)
6th place: Whole grain products
The valuable ingredients in whole grain products, consisting of vitamins and minerals, fulfill important functions of your body. Instead of white flour you can use. With wholemeal bread or pasta, go for foods that are as unprocessed as possible.
In general, the more unprocessed the food, the healthier it is. If you’re craving whole grain spaghetti in a creamy turkey and tomato sauce, here’s how.
6th place: Whole grain products. (Photo: Pixabay / danastajic016)
Rank 5: Unsaturated fats
Fats are frowned upon to be generally "evil" for a healthy diet. Especially the unsaturated fatty acids are important for our body. Try to avoid saturated fats as much as possible, as they are not nutritious, unlike unsaturated fats.
Unsaturated fatty acids are mainly found in nuts, fish and avocados. Or stick to flax oil when making your salad dressings.
Place 5: Unsaturated fatty acids. (Photo: Pixabay / stevepb)
Rank 4: Protein-containing foods
Whether your primary goal is to build muscle or to eat healthy in general, protein is essential for your body.
If you’re vegan, there are plenty of alternatives for consuming enough protein-rich foods. In addition to eggs, cottage cheese, whole grains, meat, fish and lentils are ideal, for example.
Rank 4: Protein-containing foods. (Photo: Pixabay / ponce_photography)
3rd place: Variety instead of one-sidedness
For a diet rich in vitamins and nutrients, the motto is: the more colorful the better. Combine fruit with vegetables in smoothies, in salads or classically as a snack in between meals.
If you are currently lacking a little inspiration for new recipes, here are some ideas what you can prepare for breakfast, lunch or dinner.
Rank 4: Variety instead of one-sidedness. (Photo: Pixabay / silviarita)
Place 2: Healthy snacks
If you get the munchies, you can help yourself with healthy snacks. This will save you from unnecessary bingeing and keep you motivated. You can create this great with dates, cocoa or nuts for sweet snacks.
From this, you can eat z.B. Make energy balls. Or you can prepare healthy pancakes from oatmeal, egg and blueberries. As a hearty snack, tarte flambee can be wonderfully prepared in a lowcarb and low-fat way.
Place 2: Healthy snacks.
Rank 1: "Balance is the key"
Probably the most important point in all the goals you set for yourself in your diet: Try to keep a balance. Whether a cheat meal or a whole day per week suits you better, or the healthy balance between indulgence and vitamins.
Too much pressure and compulsion can end in long-term eating disorders or a yo-yo effect after a successful diet. Healthy eating can be so varied, you don’t have to forbid yourself absolutely anything as long as you always keep a healthy balance.
Rank 1: "Balance is the key". (Photo: Pixabay / bilaleldaou)
So that you can imagine more than just facts under the 10 basics of a balanced diet, we have summarized ten foods for you that are considered absolute power foods.
Best of all, you can get them in almost all regional markets and supermarkets. This not only saves money, but is also good for the environment.
Bell peppers are an absolute power food with regard to their high vitamin C content. (Photo: Pixabay / Pezibear)