Oct 01 , 2019
Eating a healthy, balanced diet is an important part of maintaining good health. Additionally, it can make you feel much better in general as well .
This means that you will be consuming a variety of foods in proper servings that are personally tailored to you, that is, your body, gender, height and personal lifestyle.
Eating the right amount of food and drink to maintain an appropriate body weight is the first step to better health.
Contrary to diet recommendations that just don't work.We have put together valuable tips for you in this post that will give your well-being a boost.
This post deals with general dietary recommendations. If you have special nutritional needs or an illness, please contact our nutritionist or your doctor.
For a healthy, balanced diet you should try to adhere to the following rules
- Eat between 3 to 5 servings of different (seasonal) fruits and vegetables every day
- Basic meals should be based on higher fiber, starchy foods such as potatoes, bread, rice or pasta
- Take milk or milk alternatives (e.g. soy milk) in moderation.
- Eat beans, legumes, fish, eggs, meat, and other protein
- Add unsaturated fats and spreads to your diet (drink in moderation)
- Consume at least 2.7 liters of fluids per day. 80% of this is consumed through drinks and 20% through food. It is important that you always drink something as soon as you are thirsty. Typically, you should consume more than the recommended 2.7 liters / day for enduring activities.
If you consume foods and beverages that are high in fat, salt, and sugar, try to reduce the amounts further over several weeks and get your body used to the withdrawal.
Try to select a variety of different foods from the 5 major food groups to get a wide range of nutrients. Most people eat and drink too many calories, too much saturated fat, sugar and salt, and too little fruit, vegetables, fish or fiber. This diet is very important , especially for children.
Fruit and vegetables
Fruits and vegetables are good sources of vitamins, minerals, and fiber, and should make up just over a third of the foods you eat daily. Healthy recipes that are also tasty are almost everywhere on the internet these days, and we have put some in the magazine too . In general, it is recommended to eat at least 3 to 5 servings of fruits and vegetables daily. They can be fresh, frozen, canned, dried, or juiced. Research has shown that eating such a diet has a lower risk of heart disease and stroke. Eating 5 servings is not as difficult as it sounds by the way.
For example, each serving is an entry from the following list:
- 150ml fruit juice or smoothie (if possible only one serving per day, as it contains sugar)
- 30g dried fruits
- 1 apple
- 1 banana
- 1 slice of pineapple
- 3 tablespoons of vegetables
Fruit and vegetables, important for a balanced diet
Fruits and vegetables help the body and personal well-being. If you add a tablespoon of dried fruits such as raisins to your morning (or anytime) cereal, you will have a very easy serving. In addition, you can eat a banana or apple in the morning at work or have something as a side dish for lunch. In the evening it is advisable to consume a portion of vegetables. We can also recommend a low-fat yoghurt with fruit as a dessert to meet the daily requirement of fruit and vegetables.
Starchy foods in your diet
Starchy foods should make up a little over a third of everything you eat. This means that your meals should be based largely on these foods. When shopping in the supermarket / weekly market, it is therefore best to opt for whole grain varieties of food, such as brown rice, whole wheat pasta and whole grain bread.
They contain more fiber and usually more vitamins and minerals than white varieties. Potatoes that have been properly cleaned with a brush should be eaten with their skin on. They are a great source of fiber and vitamins.
potatoes, rice, noodles, balanced nutrition Potatoes, rice, pasta, bread - preferably always in the whole grain version
Milk and dairy products (as well as alternatives)
Milk and dairy products like cheese and yogurt are good sources of protein. They also contain calcium, which keeps your bones healthy. However, it is advisable to consume these products in the low-fat and low-sugar (light) variant, at least where it is possible. It is therefore best to opt for semi-skimmed, 1.5% or 1.8% low-fat milk, as well as low-fat hard cheese and low-fat yogurt. Milk alternatives such as soy drinks also belong to this food group. These alternatives can often be fortified with calcium, which is also good for the body.
Beans, legumes, fish, eggs, meat and other proteins
These foods are all good sources of protein that are essential for the body to grow and self-repair. In addition, they are also a good source of a number of vitamins and minerals.
Meat contains protein, vitamins, minerals including iron, zinc and vitamin B. It is also one of the main sources of vitamin B12. When shopping, you should opt for lean meat and skinless poultry if possible. Also try to eat less red and processed meat like bacon, ham and sausages.
Eggs and fish are also good sources of protein and are high in vitamins and minerals. Oily fish are particularly rich in omega-3 fatty acids. We recommend eating at least 2 servings of fish per week, including one serving of oily fish. You are welcome to choose fresh, frozen or canned fish. However, keep in mind that canned fish and smoked fish often have a high salt content.
Recipe salmon with oven vegetables We recommend 2 servings of fish per week beans nuts Beans, legumes, nuts are rich in fiber and vitamins Recipe salmon with oven vegetables
Legumes, including beans, peas, and lentils, are naturally very low in fat and high in fiber, protein, vitamins, and minerals . Unsalted nuts are also a good snack between meals. However, they are high in fat, so eat them in moderation.
Fats (oils) and spreads
Some fat in the diet is important, but on average, people eat too much saturated fat. It is important that most of the fat is obtained from unsaturated fats, oils, and spreads. These fatty acids help lower cholesterol levels.
Remember that all types of fat are high in energy and should therefore only be consumed in small amounts.
unsaturated fats, oils, spreads, balanced nutrition Unsaturated fats help lower cholesterol levels.
Eat less saturated fat, sugar, and salt. High cholesterol levels can increase your risk of heart disease. Regular consumption of sugary foods and drinks increases the risk of obesity and is also harmful to dental health.
Eating too much salt can also raise your blood pressure and increase your risk of heart disease or stroke.
If you have any questions about your personal diet, please do not hesitate to contact our nutritionists by phone, email or contact form. For a healthy diet and a guided change in diet, we recommend our Silver Diet Box.