What does healthy eating mean? 2 – Nutrition

What does healthy eating mean?

First of all, our body has to be supplied with macronutrients – nutrients that are found in large quantities in food: carbohydrates, fats and proteins. Daily food intake should consist of approximately 55 to 60 percent carbohydrates, 30 percent fat and 10 to 15 percent protein.

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What does our body need to survive?

Carbohydrates make up the main part because they provide us with the necessary energy and regulate our blood sugar. Complex, i.e. nutrient-rich carbohydrates such as lentils allow this to rise more slowly and thus keep you full for longer.

Proteins are also essential for survival as they make up a large part of cells. Since our body cannot synthesize all proteins itself, protein must be ingested through our food. This allows cells to be formed and renewed. They are also responsible for the formation of enzymes and hormones and are involved in numerous metabolic processes.

We cannot survive without fat either. Because fats provide us with essential fatty acids and ensure that certain vitamins can only be absorbed.

We also need the so-called micronutrients for essential processes in the body. These include minerals such as potassium, calcium and magnesium and vitamins such as vitamin B, C or folic acid.

What are the effects of a healthy diet?

A healthy and balanced diet has various positive effects. On the one hand, it ensures that we do not accumulate unnecessary pounds. On the other hand, a healthy diet can have many health benefits. For example, there are many studies on certain ingredients in plant foods like fruits and vegetables that reduce the risk of various diseases. For example, certain extracts in zucchini lower the risk of cancer (1). The essential oils in basil, on the other hand, act as a natural antibiotic, for example.

A healthy diet can also affect our mood. There are also numerous studies that show that a balanced diet with lots of fruit and vegetables brightens our mood and makes us fitter. Unhealthy eating like fast food can even trigger depression.

In general, a healthy diet makes you feel healthier, fitter and more vital. Overall, you feel more comfortable in your own body and do something good for your health because, among other things, you are less susceptible to illnesses.

Which foods are suitable for a healthy diet and which are not?

Suitable foods for a healthy diet:

Fruit and vegetables (fresh is best, frozen food can also be used)
Legumes such as lentils and beans
Grain products such as oats, spelled and rye
Dairy and milk products with a not too high fat content such as natural yoghurt, milk and cheese
Dried fruit
Nuts such as almonds and walnuts (but in moderation due to the high calorie content)
Plant-based products such as oat or almond milk and almond butter

These foods should be avoided:

Highly processed products such as ready meals
Products with high salt and sugar content
Fatty foods such as sweets, chips and Co.
Alcohol

The following applies: Strict prohibitions and waivers are anything but practical – ravenous hunger is then usually the order of the day. On special occasions or celebrations, you can feast without the extra pounds being immediately noticeable – as long as such “calorie bombs” don’t become part of everyday life. Because enjoyment and the love of life must not be neglected.

There should be three meals a day in total – breakfast, lunch and dinner. Healthy snacks such as nuts can be eaten between meals. The daily calorie guideline is somewhere between 1500 and 2000 kilocalories depending on physical activity and gender. Here you can calculate your personal calorie requirement.

But of course, healthy nutrition should not be neglected in everyday work either. With EAT SMARTER’s weekly meal prep plans, you can easily prepare meals and enjoy them in the office. These are designed in such a way that not only is the nutritional requirement replenished every day, but also offer many varied dishes. In addition, dinner directly represents lunch for the next day. This saves you time cooking and shopping.