10 tips for healthy eating

Tips for Healthy Eating: Our advice: listen to your body! The more a person eats according to their intuition, the leaner and healthier they are generally.

1. Food quality

Maximum quality is the basis for a nutrient-rich diet. Eat products that are as fresh and natural as possible instead of industrially processed products. Avoid, as far as possible, consuming ready-made meals, as they often contain flavors and preservatives that are harmful to health. Your advantage: When you eat what you have cooked, you know exactly what ingredients are in your dishes. Prefer organic or Demeter foods: not all carrots are created equal; the different cultivation methods influence the nutrient content.

The Raw Food Diet is an easy, natural way to lose weight. It has been in use for centuries in the Incan civilization. Raw Food Diet: What you can eat and what you can’t? How you eat affects how you feel and what you do with your body.

2. Seasonal and regional products

Whenever possible, buy seasonal and regional products. Opt, for example, for a small farm store near you. There are also subscription possibilities which are a good way to support local producers. You receive fresh food, often harvested the same morning before being delivered to your home. The nutrient losses are minimal, and you automatically have access to seasonal ingredients that you can turn into delicious dishes.

3. A balanced and varied diet

Combining different ingredients judiciously and ensuring a balanced nutritional ratio this is the basics of healthy eating. To be balanced, it requires a good ratio in the composition of the meals. Combine starchy foods rich in carbohydrates (cereal-based products, legumes, potatoes, etc.) with foods rich in protein and complete each meal with a sufficient quantity of vegetables and fruit. The Swiss Nutrition Society recommends eating two servings of fruit and three servings of vegetables each day.

4. Take your time and be aware of what you eat

You perceive each meal in a much more intense way when you take your time. Chew slowly and enjoy the different tastes. Avoid eating while traveling or working. Give yourself a break and relax for a moment. Meals are also moments of pleasure, rest, and exchange with others.

Our advice: listen to your body! The more a person eats according to their intuition, the leaner and healthier they are generally. Feelings of hunger and fullness serve to tell us when and how much to eat. However, if you don’t take the time to take in these bodily signals, you can’t act on them.

5. The dried fruit

Dates and figs are great options for replacing refined sugar, as they contain sugar with a natural nutritional composition. In comparison, the body absorbs it relatively slowly, which only moderately increases blood sugar levels. Before being incorporated into a dish, the dried fruits are finely chopped or mashed using a food processor.

Sugar or date syrup are other options. Sweeteners made from dates are characterized by an ideal glucose ratio to fructose (almost 1: 1). They also provide valuable minerals and trace elements.

6. Honey

Honey has been regarded for centuries as an effective and versatile food and as a natural sweetener. In addition to fructose and glucose, it contains many minerals and trace elements, and valuable enzymes and antioxidants, which gives honey an antibacterial and beneficial effect on the immune system. It also seduces with its diversity: depending on the season, the region, and the type of flower, its aroma is always different.

7. Complete feed rather than empty feed

I prefer whole foods. Replace white bread with wholemeal bread, classic pasta with wholemeal pasta, white rice with wholemeal rice. Why? Because whole foods provide more vitamins, minerals, trace elements, and dietary fiber that support a healthy digestive system and keep you full longer.

8. Long live the bitter

Regularly opt for fruits and vegetables containing natural bitter substances, as they boost digestion. Arugula, artichoke, or broccoli, for example, stimulate metabolism. Bitter seasoning is also recommended, for example, with thyme, sage, cardamom, or ginger. The best, of course, is to use herbs straight from your garden.

9. Tips of fats and vitamins.

There are saturated and unsaturated fats. Try to consume mainly unsaturated fatty acids, as they promote the absorption of fat-soluble vitamins (vitamins A, D, E, and K) and even the development of cell membranes. You will find them in particular in avocado, nuts, salmon, or olive oil.

10. Gentle preparation

Many nutrients are sensitive to heat. This is why it is important to cook food as briefly as possible and over low heat. Steaming, for example, is one of those options that preserve products well. Steam and short cooking times significantly limit the loss of nutrients and vitamins compared to conventional cooking methods. Also, the steam enhances the natural taste of food and intensifies its color.

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