Would you like to eat more consciously and healthily? Then you've come to the right place! A healthy diet is the basis of a healthy life! But in our fast-paced everyday lives and with so much information and Diets you often don't know where to start.
Whether out of love for your own body, for current health reasons or simply to stay vital in the long term: A healthy, balanced diet is always worthwhile!
In this article, I'll introduce you to simple tips that you can use to eat and drink healthily without complicated diets or completely giving up delicious food. Let's go!
The nutritional circle of the German Nutrition Society
The DGE nutrition circle shows at a glance how a healthy and sustainable diet can be designed. The graphic illustrates the Importance of the individual food groups and their Recommended shares - and helps with this, nutritional diseases prevent.
At the center of the circle are Drinks. About 1.5 liters of unsweetened liquids such as water or tea are essential to keep the body sufficiently hydrated every day.
The The focus is clearly on plant-based foods. Fruit, vegetables, pulses, nuts, seeds, wholegrain products (e.g. pasta and bread) and potatoes make up the majority of a healthy diet. These foods provide essential nutrients such as vitamins, minerals, fiber and phytochemicals.
Vegetable Oils and fats also contain unsaturated fatty acids and vitamin E.
The DGE diet is supplemented by smaller amounts of animal products - Milk and dairy products as well as Meat, sausage, fish and eggs. They are rich in calcium, vitamin B12 and omega-3 fatty acids.
It is best to use the DGE nutrition circle as a guide - and be aware that it has no rigid rules. Weekly balances and personal adjustments, e.g. for a Vegetarian or vegan dietare of course possible. As Vegan I simply replace animal foods with plant-based alternatives.
Good to know: Alternatively, you can also register at the Food pyramid of the Federal Center for Nutrition (BZfE) orientation. This can also be used to plan meals.
15 tips: How do you eat as healthily as possible?
Whether it's the food circle or the food pyramid, these scientifically proven nutritional models represent a Ideal basis for healthy eating and drinking at any age and at any stage of life.
In the following I would now like to derive valuable tips from itthat you can use every day to shape your health-friendly diet.
1. eat lots of fruit and vegetables
The DGE advises to eat at least Five portions of fruit and vegetables a day as they are rich in vitamins, minerals, fiber and phytochemicals.
Therefore Broccoli, spinach, kale, tomatoes or peppers be a regular part of your meals. And Apples, bananas or berries can be enjoyed for breakfast or as a healthy snack between meals.
By pay attention to their season when shoppingyou ensure a good Variety.
2. prefer high-fiber foods made from whole grains
Dietary fiber is found in nature almost exclusively in plant foods. They promote digestion and keep you full for a long time. Wholemeal products such as Bread, flour, pasta, rice or oatmeal also contain important nutrients such as magnesium and B vitamins.
As the preferred consumption of white flour, among other things, increases the Increased risk of arteriosclerosis and diabetes1instead, you should consciously focus on whole grains in your diet.
3. eat less animal protein, meat and sausage
Animal protein can be useful in moderation. And meat is also rich in readily available Iron as well as zinc and selenium. However, a high consumption of processed meat and sausage products also increases, among other things, the Risk of cardiovascular disease and bowel cancer clearly.2
That is why the DGE recommends, maximum 300 g meat per week to eat. For ethical and ecological reasons live veganI have replaced animal meat with protein-rich plant-based alternatives such as tofu, tempeh, lentils and beans.
Tip: If you are still lacking some creativity when it comes to healthy cooking, I highly recommend the cookbooks "Vegan & Easy" by Bianca Zapatka* and "Simply vegetarian" by Thomas Dippel*.
4. consume low-fat dairy products (or milk alternatives) every day
The DGE recommends low-fat dairy products such as yogurt or cheese for a healthy diet because they Calcium, protein and Vitamin B2 and are good for the bone structure.
As a vegan, I use enriched plant milk (see Vegetable milk alternatives) and to Soy or almond yogurt back. Fresh foods such as broccoli, kale, rocket and spinach are also very good sources of calcium.
5. include pulses, nuts and seeds in your diet
For a healthy diet, pulses such as Lentils, beans and chickpeas as Vegetable protein sources should not be missing. They are also rich in fiber and provide long-lasting satiety.
Nuts like Almonds, walnuts, cashews and hazelnuts contain healthy fats, magnesium and vitamin E.
You should also not underestimate the health benefits of small but extremely nutritious seeds, such as Sesame, linseed, chia seeds or pumpkin seeds. They are rich in fiber, polyunsaturated omega-3 fatty acids and phytochemicals.
6. prefer vegetable oils
High-quality vegetable oils such as Olive oil, rapeseed oil or linseed oil are rich in unsaturated fatty acids and Vitamin E - important for the cardiovascular system.
Therefore, also replace animal butter in cooking with Plant-based alternatives (e.g. these*) and make sure you always consume oils in moderation. They are a valuable addition to salads and dressings, for example.
7. regularly include fish (omega-3 fatty acids) in your diet
Fish such as salmon, mackerel and herring are recommended by the DGE because they contain essential nutrients. Omega-3 fatty acids which, among other things, the Heart and brain health serve. And saithe and cod are important for the intake of Iodine - a nutrient that is essential for the Correct function of the thyroid gland is responsible.
As As a vegan, however, I refrain from eating fish - primarily for ethical and ecological reasons. Furthermore Not every fish is automatically healthy. Antibiotic residues in fish are unfortunately not uncommon in farmed fish from aquacultures.
My plant-based sources of omega-3 fatty acids include Flaxseed (is available here*), Algae oil (is available here*) and Walnuts. I take iodine via Seaweed and iodized salt on.
Tip: Also "vegan" is not automatically healthy - However, a balanced, purely plant-based diet can prevent some common diseases. You can find out what to look out for in the linked article.
-
Cookbook Vegan cliché goodbye!20 € -
Eat animals13 €
-
Vegan is nonsense!24 €
8. better leave sugary sweets at home
Sugary sweets are not included in the DGE diet - and should be included in a healthy diet. Enjoyed in small quantities at most be
Why? Industrial sugar provides almost no nutrientsis addictive and promotes diseases such as tooth decay, obesity and type 2 diabetes.
Instead, opt for natural alternatives such as Fruit, dates or unsweetened Trail mix.
Watch out for the sugar trap! Industrial sugar is also hidden in many ready meals, as well as in juices, muesli, yogurts, sauces and spreads. I became particularly aware of this when I once had a 30-day sugar-free challenge have made.
9. eat mindfully and enjoy meals slowly
Take time for your meals and concentrate on the taste of your food. Plan regular mealtimes and avoid distractions such as the TV or smartphone in order to more mindful to enjoy.
As the normal Only feel full after about 20 minutes usesconscious and slow eating also helps you to avoid overeating or even binge eating. Most people don't realize this, which is why they tend to tend to eat too much.
Also regularly take care of Varietyas there is no food that contains all the essential nutrients. This is also important for a healthy diet.
10. drink enough water
Drink daily at least 1.5-2 liters of water and also Teato maintain your body's fluid balance. Avoid sugary drinks such as soft drinks and alcohol - and instead have a drink every now and then. unsweetened juice.
Mineral water is too expensive for you and the healthy water from the tap Taste too boring for you? Then make tap water tastierby using for a change Lemon or cucumber slices add.
11. enjoy fatty foods with caution
If you want to eat healthier, you should avoid fatty foods - and especially trans fats - skillfully. Among other things, the latter increase the Risk of coronary heart disease.
Although fat is an important source of energy, it should be consumed in the right quantity and quality. Preferably Unsaturated fats from avocados, nuts or olive oil - and avoid saturated fatty acids from fried foods or industrial snacks.
12. do not skip breakfast
A balanced breakfast gives you energy for the day and Prevents food cravingswhich is why you should not do without it under any circumstances, but eat it consciously at regular intervals.
You can also enjoy the morning meal Incredibly many healthy options available. From the Wholemeal bread with hummus until the Soy yogurt with oat flakes, walnuts, apple, banana and nut butter. They provide you with fiber and valuable vitamins - and at the same time contain little fat, sugar and salt.
13. pay attention to the portion sizes
The goal should of course be to maintain a healthy weight. If you have a tendency to overeat or simply healthy slimming then use, for example smaller platesto prevent excessive calorie intake.
You can also plan small snacks such as nuts or fruit in between meals in order to Preventing cravings.
14. limit salt to a maximum of 6 g per day
Too much salt increases the risk of high blood pressure and heart disease. The DGE recommendation is less than 6 grams of salt per day. For example, by eating less often ready meals and salted snacks you promote your health and prevent illness.
Instead, refine your dishes with Herbs and spicessuch as basil, watercress, oregano, rosemary, parsley, thyme, cinnamon and turmeric.
15. shop carefully and avoid processed foods
Roughly plan your meals in advance and create a Shopping list for the coming week. This is important so that you don't make any spontaneous purchases and fall prey to possible cravings - and also Avoid food waste.
Buy fresh food that is as unprocessed as possible (e.g. fruit, vegetables, wholegrain products and pulses), which serve as the basis for a healthy diet. This way, you always know exactly which ingredients are in your food.
Book Tip: At this point, I really must tell you about our Book "Kochen fürs Klima" that you can find here order here* can. It combines climate-friendly and healthy eating - and delivers expert knowledge and delicious recipes to your door. 🙂
Healthy eating made easy!
A healthy lifestyle begins with conscious nutritional decisionsn that will strengthen your body and mind in the long term. And the above tips for a balanced diet should help you significantly.
"The way to health leads through the kitchen, not the pharmacy."
Sebastian Kneipp (more at Food quotes)
But remember that healthy eating is always flexible, enjoyable and customizable, that you can start in small steps - and that a Combination with sufficient exercise is crucial in everyday life. Your body will thank you for it!
Do you have any questions, suggestions or further tips for a healthy and balanced diet? Then I look forward to your comment!
Stay healthy and open to change,
PS: Due to the purely plant-based diet I have a better attitude towards life get. I'll explain why this is the case in the next linked article.
References:
- S. Meier: White flour: Why consumption should be reconsidered (as of 12.10.24), available at https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/getreide-uebersicht/weissmehl. [29.01.2025]. ↩︎
- International Agency for Research on Cancer (IARC): WHO authority classifies red meat and sausage as carcinogenic (as of: 26.10.2015), available at https://www.aerzteblatt.de/nachrichten/64572/WHO-Behoerde-stuft-rotes-Fleisch-und-Wurst-als-krebserregend-ein. [29.01.2025]. ↩︎
