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Top 10 Ways for Healthy Eating
 VARIETY – BUT NOT TOO MUCH
As there are no food that contain an optimum
combination of the required nutrients such as
fat,
protein,
minerals,
vitamins,
water and
fiber, the diet much include the required quantities
of the various
nutrient groups in order to guarantee optimal
provision. Naturally each
group contains some foodstuffs, which have a higher rating from the point
of view of physiological nourishment, and others, which have a lower
rating. So, in the group
showing cereals and cereal products, we have a slice of whole meal wheat
bread, which is rated higher than a slice of toasted bread made from
milled white flour.
 LESS FAT AND FATTY FOODS
 Pay special attention to the so-called hidden
fat. This includes for
example fat in meat, delicatessen meats, cheese, eggs, nuts, cakes,
chocolate, etc.
Make sure
that this hidden fat amounts to no more than 30 to 40 grams a day. This way, you will have
information not just on how high your daily energy intake is and
how high
our fat consumption is, you will also learn whether the combinations of
the
main nutrients meets the recommendations.
 SPICY BUT NOT SALTY
Your sense of taste will very quickly got used to
salty food. If you start
eating very salty food for a few days you will then find food with a
normal amount of salt very tasteless. At the moment many populations use
of average twice as much salt as recommended, that is, ten grams of
cooking salt instead of five grams per day. Most cheeses, preserves, prepared
dishes, snacks, and delicatessen meats, cooking aids such as stock cubes,
 mustard and concentrates are particularly salty. On the other hand, there is very
little salt in milk, yogurt, fresh vegetables, meat and herbs, Use fresh
herbs for taste. Only add
salt alter tasting. If there
is an iodine deficiency, the use of iodine salt is recommended since this
can help to prevent iodine deficiency.
 NOT MUCH SWEET FOOD
 Just as we can form a
certain threshold of acceptability for salty food, so too can we for sweet
food. A certain dependency on
sweet things can develop in this way. While they have a relatively high
energy content, sweets have a relatively low nutritional value. Simple sugars and refined sugars
are frequently combined with
saturated fats. Especially stick sweets, such as
candy, bonbons and pralines, etc, threaten dental health by forming
canes. Anyone who
eats sweets
regularly is absorbing too much energy and is giving up nutritious foods
ion exchange for sweets with little nutritional value. This, of course, means that the
body will be provided with fewer of the nutrients it needs to
survive. In addition, sweets
offer absolutely no way out of this situation. Even if they contain no calories
themselves, they are first of all contributing to raising the level of the
sweetness threshold for the sense of taste, and secondly they cannot
satisfy the hunger for
carbohydrates, because they do not contain
any. This is how, when people
are hungry and when the
blood sugar level is low, they often consume more
sweet foods than they actually need for their energy requirements. So if you feel like eating
something sweet, you should have some fresh or dried fruit.
 MORE WHOLE MEAL PRODUCTS
 The
consumption of products manufactured from milled white flour mainly
reduces the quantities of
fiber, vitamins and minerals consumed. These elements, contained in the
external layers of while wheat, are mostly lost when it is milled. As the fiber intake of many people
is less than the recommended 30 grams, and as the provision of the
B-vitamins and certain minerals is not always guaranteed, we should not do
without the benefit of whole meal products in our diets.
 A WEALTH OF VEGETABLES, POTATOES AND FRUIT
Fruit and vegetables
contain mainly carbohydrates, which are supposed to supply more than half
of the energy we consume every day, in addition to this,
fruit and
vegetables provide the body with fiber, vitamins, minerals and
water. The high water and fiber content
mean they have a relatively low energy content. Pulses – like potatoes – have, in
addition to their particularly high fiber content, a very high protein
content, the value of which is enhanced when combined with cereal or milk
products. Even deep-frozen
fruit and vegetables can be recommended if, as is now common practice,
they are quick-frozen immediately after harvesting. This process preserves vitamins,
which are often lacking in fresh fruit and vegetables, which have
generally spent a few days in storage, which causes volatile vitamins to
be lost on their way to the store.
 LESS ANIMAL PROTEIN
 Even though animal
protein generally has a higher biological rating than vegetable protein,
that is, it is more easily utilized by the human organism, sources of
animal protein do not only bring benefits. If, in addition to this, you
combine your vegetable protein sources with other
protein-rich foods such
as milk, milk products or cereals in your diet, you need not fear
deficiencies in your protein supply, especially if you are involved in
strength training.
 ENLIGHTENED DRINKING
 Drinking can provide
the fastest energy replacement without any related feeling of
satiation. As this energy has
no parallel nutritional value, especially when it comes from lemonades and
even alcoholic drinks, it is recommended to cut down on this type of drink
as much as possible.
 SMALLER MEALS MORE OFTEN
Five smallish meals
will not only crank up your
metabolism, this will also mean that energy
dips during the course of the day have a lesser effect on you. So have a second
breakfast and an afternoon snack.
But as a result, make your main meals smaller than usual so that
your total energy intake does not exceed the required level. If your
body
weight is normal, you could even allow yourself a little late snack after
supper.
  MAKE TASTY AND NUTRITIOUS FOOD
Cook for as short a
time as possible and with little water or fat, to preserve the nutrients
and flavor of the food. Vitamins are partially soluble in water and are sensitive to heat,
oxygen and light. To preserve
them, store your vegetables and fruit in a cool, dark place, use them as
quickly as possible and never keep them wart for long. In addition, you should wash them
before chopping and chop them coarsely so that the surfaces, which can
lose nutrients, cover only a limited area. Minerals are also lost in
water. Careful preparation
not only attains positive results for the nutritional content; it also
considerably improves the flavor.
Always keep these tips in mind while preparing and consuming meals
to reap the benefit of
good health.
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