General guidelines for a healthy diet

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Die Hauptempfehlungen für eine gesündere Ernährung sind die Förderung einer guten Gesundheit durch den Verzehr gesunder, nahrhafter und vollwertiger Lebensmittel. Eine gute Ernährung ist einfach zu befolgen und erfordert nicht den Kauf von Büchern oder speziellen Lebensmitteln. Eine gute Ernährung ist flexibel und kann das ganze Leben lang befolgt werden. Eine gute Ernährung ist eine, die einen fitten und gesunden Körper erhält. Eine gute Ernährung ist die Grundlage jeder guten Gesundheit. Die wichtigsten Empfehlungen für eine gesündere Ernährung sind: TUN: Essen Sie jeden Tag eine Vielzahl von Lebensmitteln jeden Tag frühstücken essen Sie den ganzen Tag über regelmäßige Mahlzeiten, um …
The main recommendations for a healthier diet are the promotion of good health through the consumption of healthy, nutritious and full -fledged foods. A good diet is easy to follow and does not require the purchase of books or special foods. A good diet is flexible and can be followed for life. A good diet is one that receives a fit and healthy body. A good diet is the basis of every good health. The most important recommendations for a healthier diet are: do: eat a variety of food every day every day breakfast eat regular meals all day to ... (Symbolbild/natur.wiki)

The main recommendations for a healthier diet are the promotion of good health through consumption of healthy, nutritious and full -fledged foods. A good diet is easy to follow and does not require the purchase of books or special foods. A good diet is flexible and can be followed for life. A good diet is one that receives a fit and healthy body. A good diet is the basis of every good health.

The most important recommendations for a healthier diet are:

do:

  • Eat a variety of foods every day
  • breakfast every day
  • Eat regular meals all day to ensure that you stabilize your blood sugar level
  • Eat 3-4 fruits a day
  • eat at least 5-7 different types of vegetables
    • every day
  • Eat 1-3 portions of dark green leafy vegetables every day (these portions should be part of the 5-7 portions of vegetables)
  • Make sure that most portions are raw every day, although damps are okay, since this means that the nutrients are preserved
  • Try to cook tomatoes in olive oil, which releases the antioxidant lycopine from the tomatoes - studies have shown that cooked tomatoes (especially when they were cooked in olive oil) have a higher content of antioxidants than raw tomatoes, although raw tomatoes are still very good for you
  • Eat 3-4 times a week Lean meat-meat is a good source for high-quality protein
  • Eat eggs a few times a week - eggs are highly recommended as excellent protein source and the egg yolk is full of antioxidants
  • eat fat fish three times a week (e.g. salmon, mackerel, sardines, tuna). If you are pregnant, you should avoid certain fish (and shellfish): shark, swordfish, wolf bark, fish, tuna steaks (these are fish that can have a high mercury content, which can lead to health problems for the unborn child.)
  • eat a lot of whole grain or whole grain bread, muesli or wheat-free alternatives (with gluten intolerance), such as quinoa, tapioka, soy, semolina
  • Make sure that you add many legumes such as barley, lentils and chickpeas in your diet every day
  • Use olive oil, sunflower oil or rapeseed oil (make sure that the rapeseed oil is not genetically modified - if not, it is usually on the label) for cooking or in salads - the best of them are cold -pressed oils that keep all your taste, aroma and nutritional value
  • Eat a handful of nuts and seeds every day - they contain essential fatty acids and various vitamins and minerals that are necessary for good health

not:

  • Limit the absorption of sugar and sugar -containing foods
  • limitation of the intake of fried foods
  • Limitation of alcohol consumption - women are recommended not to eat more than 2 alcoholic beverages per day and men no more than 3 alcoholic beverages per day, with at least 2 non -alcoholic days a week
  • restrict the absorption of processed foods - most nutrients in these foods have been removed by processing so that they consume empty calories that do nothing to improve health

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