Hints for healthy and pleasurable eating
The action “Day of Healthy Food” takes place on March 7th, 2018, for the 21st time. Goal of this action is to draw attention to the importance of a balanced and healthy food intake. This year’s motto is “Eat and drink pleasurably”. New eating habits support weight stabilization, relieve the strain on the cardiovascular system, improve sleep and prevent secondary diseases due to an unhealthy nutrition.
#1 Enjoy your meal
Use fresh ingredients to prepare a healthy meal. Calmly sit down at the table and enjoy your meal. A regular food intake makes sense; be it three bigger meals or five smaller ones. Take your time and chew well! This makes digestion a lot easier. In case you are eating sweets – do so without remorse. Feeling guilty only releases stress hormones – and these inhibit fat burning.
#2 Indulge in food diversity
For providing your body with all vital macro- and micronutrients, a varied diet is important. Main components should be low-energy and nutritious foods like whole-grain products and vegetables. They are free from cholesterol, have a high content of fibers as well as many minerals, vitamins and secondary phytochemicals.
#3 Prefer unprocessed foods
Most of the time, industrially produced foods contain too much salt and unhealthy fats. They are full of sugar, artificial colorings, preservatives and flavorings. These substances are harmful for our body. Therefore, choose fresh, untreated and seasonal food.
# 4 Fruits and vegetables five times a day
Eat fresh fruits and vegetables a couple of times per day. The physical and mental well-being especially benefits from the vitamins and fibers. Furthermore, fibers support digestion, provide a longer feeling of saturation, prevent from diseases like diabetes, nourish intestinal bacteria. Therefore, they also support the immune-system.
# 5 Moderately consume food of animal origin
Food of animal origin may complement your meal but should not be main component of it. Meat and diaries supply minerals like calcium and iron as well as proteins. But, there are alternatives like nuts, quinoa, buckwheat and hemp that provide these essentials as well.
When consuming food of animal origin the quality is decisive, too. Avoid any products from factory farming. Here, too, prefer unprocessed goods. Industrially produced sausages contain a lot of salt and unhealthy fats.
Fish, especially salmon, herring and mackerel contain vital omega-3 fatty acids. Per week, eat once or twice fish (from sustainable sources). Or take high-quality fish oil capsules.
# 6 Avoid sugar
Consume sugary food and beverages only in small amounts or – better – completely avoid them. They provide “empty calories”, meaning they contain no nutrients. Furthermore, sugar intake leads to a short term high increase of blood sugar and so increases insulin release. Soon, the blood sugar decreases below the initial level. The consequence: ravenous appetite.
# 7 Eat potatoes, grain products and nuts
Whole-grain products and potatoes contain complex carbohydrates, fibers, important vitamins and minerals. Nuts provide healthy fats, proteins and fibers. Furthermore, they contain numerous important minerals as well as B- and E-vitamins.
# 8 Drink sufficiently
All body cells need fluids. Without a sufficient water intake, the metabolic processes don’t work optimally, the performance decreases, toxins accumulate, ageing processes are promoted and so on. Several factors like sweating or physical activity influence the amount of water needed. As a rule of thumb, adults need 1.5 l of unsweetened fluids. Suitable beverages are water, unsweetened herbal teas and juices.
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