As of: February 24, 2024, 8:00 a.m
By: Marco Blanco Ucles
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Many people want to eat healthier.
It works very easily, with just a few steps.
Seven tips are crucial.
More and more people want to pay attention to a healthy diet, and not just during Lent.
For some, however, respect for a complete change in diet may cause problems.
But don't worry: eating healthy isn't rocket science - on the contrary.
Just a few simple tricks in everyday life will ensure that over time the pounds will fall away and you will feel fitter and fresher - and avoid a midday slump, for example.
Below you will find seven simple and clever tips.
1. “Five a day” as the golden rule of fruit and vegetables
It is well known that fruits and vegetables are part of a healthy diet.
But how much of it should there be every day?
According to the
German Nutrition Society
, the “five a day” rule applies.
This means: You should eat five portions of fruit and vegetables every day.
Your hand will hold the size of a portion.
You should consume three portions of vegetables and two portions of fruit every day.
Alternatively, you can drink a glass of juice as a substitute for one serving - without added sugar, of course.
2. Consume seasonal products
Speaking of fruit and vegetables: use regional and seasonal products if possible.
Due to the long transport routes of products from far away, important vitamins in the food are often lost, explains
essen-und-trinken.de
.
Regardless of the nutritional advantage, you also protect the climate.
Vegetables should be included frequently in your diet if you want to lose weight.
© Sabine Gudath/IMAGO
3. Avoid additives
Would you like to quickly buy a ready-made product after work that can be quickly prepared in the oven at home?
A tempting idea, but by no means advisable.
These ready meals are usually rich in unhealthy additives that you should avoid as much as possible.
Rather, you should use fresh ingredients.
Focus
advises that if you do choose a finished product, the list of additives should be as small as possible
.
Even when it comes to frozen products, there are big differences in how unhealthy they are.
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4. Drink enough water
Not only your eating habits play a role in a healthy diet, but also your fluid intake.
It is known that an adult should drink at least 1.5 liters every day.
However, what you drink is of course also crucial.
So you should mainly stick to water or unsweetened teas.
If you choose fruit or vegetable juice, it should not contain any additional sugar or other additives.
5. Reduce animal products
Dairy products are very popular.
However, you should, if possible, use low-fat versions when consuming them in order to avoid unnecessary calories.
If you consume fish twice a week, there is nothing wrong with it, after all it will provide you with valuable fatty acids, explains
essen-und-trinken.de.
When it comes to meat, you should make sure to eat white meat instead of red meat, which promotes cardiovascular disease and diabetes
.
6. Add whole grain products to your menu
A certain degree of caution is sometimes required when it comes to grain products.
If you have the choice, you should always choose whole grain products.
These contain a lot of fiber, which is important for intact digestion.
Fiber also reduces the risk of various diet-related diseases.
You can also quickly bake whole grain products yourself, such as delicious bread with a grain crust.
7. Eat without distractions
Single people in particular are familiar with the problem: before eating, they start their favorite series or a YouTube video to provide some entertainment while eating.
However, this can have a dangerous effect on your eating habits.
Because of the resulting distraction, you often don't realize how much food you are actually consuming and tend to eat more than normal.
That's why it's recommended to eat with friends or family.
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