Supplements for a healthy diet
Healthy nutrition: what should I eat every day?
A healthy diet is becoming increasingly important for more and more people. And so it should! Because only high-quality foods provide our bodies with all the important nutrients they need to maintain all metabolic processes and stay healthy. Here, you will find inspiration with our six golden rules for preparing wholesome meals in everyday life and for enjoying some healthy snacks – even under stress.
6 golden rules for a healthy diet
- Plant-based foods are a great source of nutrients: five portions of vegetables and fruit a day offer you fresh nutrients.
Tip: Avoid long storage times for vegetable products – fresh fruit and vegetables contain the most vitamins. Steam vegetables in as little water as possible and use the cooking water in sauces. Smoothies made from green superfoods, for example, are great for complementing a vegetable-heavy diet.
- Choose rich sources of protein: eggs, Parmesan cheese and beef are particularly rich in protein.
Tip: In order for your body to optimally utilise protein from food for muscle growth and your immune system, the protein needs to boast a high bioavailability. If you want to take protein on the go or specifically after sports, protein snacks in bar form, nuts or protein powder are very practical.
- Boost your calcium intake for strong bones: milk and dairy products are particularly rich in calcium.
Tip: Vegans or people with lactose intolerance can turn to calcium-rich sources such as tofu, but also in green leafy vegetables such as rocket, kale, spinach leaves and broccoli. Oat drinks and other plant-based milk alternatives are often fortified with calcium. Furthermore, always make sure you consume salt in moderation: this is because salt increases the excretion of calcium in your urine.
- Use good fats: vegetable oils are healthy.
Tip: If you want to fulfil your omega-3 requirement, fish oil, for example, is a good way to go. Extra virgin olive oil is also highly recommended – if you don’t heat it too high. This is because these healthy unsaturated fatty acids are sensitive to heat. Therefore, when frying foods, it is better to use high-heat fats such as rapeseed oil or peanut oil.
- Season more with herbs for a more varied taste and less salt.
Tip: Eating salty food is just a habit in today’s society – if you reduce salt intake, your taste buds will get used to low-salt foods. The recommended maximum dose of salt is five to six grammes a day.
- Eat as little sugar as possible: avoid snacks with added sugar. Refined sugar can promote obesity, strokes, Alzheimer’s disease and heart disease.
Tip: Reducing sugar becomes easier over time. Because sugar spikes blood sugar levels, a drop in levels is subsequently followed by sugar cravings. Break the cycle by eating sweets only rarely. Healthy snacks like fruit and dark chocolate are a good alternative to conventional sweets when eaten in moderation.