Balanced nutrition | best diet plan

A balanced diet means to eat varied and, if possible, seasonally and regionally. It is about meeting its needs for all nutrients, such as carbohydrates, protein, fat and all vitamins and minerals.

This can only be achieved by means of a great dietary diversity. Balanced diet does not mean that you have to do without something. On the contrary, eating balanced means enjoyment and diversity and can be easily integrated into everyday life.

Basics of balanced diet: liquid, fruit and vegetables

The basis of a balanced diet is a sufficient supply of low-calorie liquid - at least one and a half liters per day. The best way to quench your thirst is to use ordinary tap or mineral water. Also unsweetened tea as well as diluted fruit juice (1 part juice, two parts water) are suitable to cover the liquid demand. Black tea as well as coffee contribute in moderate amounts - three to four small cups per day - also to cover the liquid requirement.

Fruits and vegetables should be consumed five times a day, according to the recommendations of the WHO as well as those of many food companies. In the ideal case, the portions should be divided into fruit and vegetables three times. Raw food and stewed or boiled vegetables should alternate. One serving corresponds to the size of one's own fist - the portion for a child is accordingly a lot smaller than that of a grown man. On average, a portion of cooked vegetables corresponds to about 200 to 300 grams, raw food 100 to 200 grams, salad 75 to 100 grams, green raw fruit about 70 to 100 grams, fruit 125 to 150 grams, and vegetable or fruit juice 200 milliliters. A glass of fruit or vegetable juice can replace a portion of fruit a day.

Tip: Always place a jug of water or tea in your field of vision. The same applies to fruit and vegetables. In order to cover your daily raw food needs, you can cut your fruit and vegetables into your workplace. So you can make the healthy snack tasty.

Grain and fiber

Dietary fiber is important for healthy digestion. It is best to meet the requirements of about 30 grams of dietary fiber per day via complex carbohydrates, ie whole grain products. The easiest way to reach the daily "daily" is to eat four portions of grain, bread, noodles, rice or potatoes daily. For athletically active persons and children, it is also possible to have five daily doses. A portion of bread, pastries, muesli or rice corresponds in about 50 to 70 grams. For pasta, it is roughly 65 to 80 grams. Three to four medium-sized potatoes are also a portion.

Tip: Take as much as possible from the full grain instead of the white variant. This also applies to bread, noodles, rice and alarm clocks. Whole grain products last longer, provide valuable fiber, vitamins and minerals.

Milk, meat, sausage and eggs

In general, animal food should be rare, while vegetable foods should be on the menu more often. At the same time milk and milk products are added to a balanced diet, three times a day. Such products are important calcium supplements, which means that regular consumption can reduce the risk of osteoporosis. From a nutritional physiological perspective, it is best to consume two servings of "white" dairy products, such as yogurt, milk or cottage cheese, and a portion of "yellow" dairy products such as cheese.

A portion of milk corresponds to about 200 milliliters, a portion of yogurt, cottage cheese or stopper 180 to a maximum of 250 grams. Since cheese is usually very rich in fat, one serving is about 50 to 60 grams.

Fish may also be on the menu one to two times a week. One serving is about 150 grams. What is meant here, however, is not baked fish sticks, but rather as natural as possible - ie fish cooked in the pan or in the backpipe.

Meat, sausage and eggs should be consumed in moderation, ie a maximum of three servings per week, not more than 300 to 450 grams per week.
Tip: Always use the lean version of dairy products, which has less calories but contains the same amount of calcium. In the case of fish, you should mainly resort to rich fish such as salmon, mackerel or herring. These fish contain high levels of omega-3 fatty acids. Remember that domestic cold water fish such as the char is a welcome alternative.

Fats, oils and sweets

Sweets, chips and the like are not part of a healthy and balanced diet, but they are still allowed from time to time. More than one serving daily should however not be consumed.

For oils, quality is above quantity. In principle one to two tablespoons of vegetable oils, nuts or seeds should be consumed daily. Since high-quality vegetable oils such as walnut, soya, linseed, sesame, corn germ, sunflower, pumpkin and grape seed oil as well as nuts and seeds contain valuable polyunsaturated fatty acids, they are indispensable to a nutritional need.

This does not apply to butter, margarine or lard. Such items should be consumed only in small quantities. The same is true with the sour cream and Creme franchise Cheese.

Tip: If you are a sweet tooth, put your daily portion of sweets out. This helps to keep the candy consume in moderation.

What should you consider when choosing the food?

Anyone who, in addition to a great diversity in the choice of food, also looks at the origin of the products, can do something good for themselves, the environment and local farmers: regional and seasonal products go with shorter transport distances, more fresh and generally with a lower price.