A healthy body needs a balanced diet as a basis. However, it is not easy to put together the right menu every day. In order to eat a balanced diet, all important nutrients must be consumed in reasonable amounts. That means the right amount of carbohydrates, fats, proteins, minerals and vitamins. The perfect meal is composed of 5 components. That means daily:
Fish should not be missing from the weekly menu once or twice a week. Types of sausage or meat three times a week, but very low in fat and no more than three eggs a week. So that the body can be supplied with sufficient vitamins and minerals, these foods should be prepared and consumed in different variants in order to obtain a balanced diet. Finished products contain very few nutrients, but a lot of fat and sugar and should therefore be minimized or even banned from the menu. Every food is made up of certain components. These are macronutrients : such as fats, carbohydrates and proteins, and micronutrients: which provide vitamins, fiber and minerals. Fats are also important for nutrition and therefore you should not do without them completely. However, vegetable fats should be preferred and an amount of 70 to 90 grams per day should not be exceeded.
- 2 to 3 liters of water, low-energy (unsweetened) non-alcoholic beverages.
- 3 servings of legumes or vegetables and 2 servings of fresh vegetables.
- 4 servings of bread, pasta, rice, potatoes or cereals. Best whole grain.
- 3 servings products from milk and skim milk.
- 1 to 2 tablespoons of nuts, seeds and vegetable oils. Fats for frying and baking very sparingly.
Sweet and Salty
A balanced diet also includes sweet and salty foods. Coffee or tea should not be overly sweetened, i.e. only use sugar sparingly. The craving for sweets can be quickly satisfied with a pineapple or banana. When preparing a sweet dish, sugar can be replaced with dried fruit, for example, which gives the dish a healthy sweetness. This also applies to salt. Salt is not healthy and should therefore be used more than sparingly. In order to get an intense taste in the food, paprika, curry or basil can be used instead of salt, for example. If it still has to be salt, iodised salt should be used.
