What exactly is a balanced diet? Everybody talks about it but no one seems to really know what to do to have a balanced diet. Are you supposed to eat less? More? Which foods can you eat without guilt and which ones should you avoid? There are so many questions but thankfully we resumed it all into 10 simple rules. With these 10 rules of the German Society for Nutrition (DGE), a full-fledged, varied diet is easy to implement and integrate into your everyday life.
There are no healthy, unhealthy or forbidden foods. Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and helps you have a balanced diet. Also, make sure to include all types of colors in your diet, you can learn why this is important here.
Starchy foods should make up just over one-third of everything we eat. This means we should base our meals on these foods. Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat and brown pasta, wholemeal or higher fiber white bread. They contain more fiber, and usually more vitamins and minerals than white varieties.
Fruits and Vegetables Five Times a Day
Eat 5 servings of fruit and vegetables a day, preferably 3 servings of vegetables and 2 of fruits. The fruit should be as fresh as possible and in season, here’s why. Fruits and vegetables provide us with many healthy ingredients and usually have fewer calories.
Eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion (80g). A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, lower-sugar yogurt. Unsweetened, calcium-fortified dairy alternatives like soy milk, soy yogurts, and soy cheeses also count as part of this food group and can make good alternatives to dairy products.
Milk and milk products are our most important calcium suppliers; Sea fish contains important omega-3 fatty acids, iodine, and selenium. Meat provides us with many B vitamins and good usable protein, as well as iron. We recommend the low-fat products.
Low-fat and High-fat Foods
The type of fat is especially important in order to have a balanced diet. Therefore you should prefer vegetable fats since these contain unsaturated fatty acids. Too many saturated fats promote long-term cardiovascular diseases. Fat is particularly high in energy, therefore, too much fat can promote overweight. Also pay attention to hidden fats that can be in pastries, meat products, and dairy products.
Sugar and Salt in Moderation
Consume sugar and sugary foods and drinks only occasionally. Instead of having a lot of salt, you can spice dishes with spices and herbs in a variety of ways. There are a few things you can do to reduce salt consumption in your balanced diet, for example, you can rinse out your canned vegetables under cool running water to reduce their sodium content by about 40 percent. To cut down on sugar you could try naturally sweetening your food. Put dates or berries in your cereal or oatmeal for the same sweetness. Use bananas, dates and other fruits to sweeten your desserts. You can get some ideas here.
Drink plenty of water
Drink 1.5 to 2 liters every day! Use water and other low-calorie drinks. Alcoholic beverages should be consumed only occasionally and in small quantities. Never have soda or other drinks high in sugar when you are thirsty. Always have some fresh water and leave the sugary drinks for cheat day. If you are having problems with quitting soda you could replace it with kombucha or create your own healthy soda by mixing sparkling water with your favorite fruit juice!
Don’t Skip Breakfast
Some people skip breakfast because they think it will help them lose weight. But this is one of the worst mistakes to make if you want to have a balanced diet. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.
Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning. If you need some ideas for healthy and delicious breakfast you can check this article.
Enjoy your Food
Take enough time to eat, make your meals a nice experience by eating slow and enjoying every bite. You will feel full easily if you eat slow and this will stop you from overeating. Another tip to not overeat is to take a glass of water about 10 minutes before your meals, this will make you feel full. If overeating is still a problem in your journey to a balanced diet, you should try a natural appetite suppressant like Phen375.
Move and pay attention to your weight: A healthy lifestyle also includes sufficient exercise. If possible, do 30 to 60 minutes per day of sport.
Follow this 10 easy rules for a balanced diet and you should be feeling better and losing weight very soon!