5 tips to eat healthy foods

5 tips to eat healthy foods

1. avoid finished products

Conventional finished products often contain unnecessary and harmful additives. Therefore, always buy finished products from the producer/manufacturer, e.g. B. Bread at the organic bakery (not in the supermarket), milk products and meat products from the farm, milk products also in the organic supermarket.

Buy veggie burgers, tofu products, ready-made soups or similar in the organic supermarket - or select those products in the conventional supermarket that do not contain any questionable or unnecessary additives and ingredients, i.e. no flavor enhancers, no sugar, no sweeteners, preservatives, dyes, emulsifiers, etc.

You should also buy vinegar, mustard, ketchup, and similar finished products only in the organic supermarket or organic online trade, because the products are offered there in the most natural quality possible, high-quality raw materials are used and, in addition, no unnecessary food additives are used. It is optimal if you avoid finished products as much as possible or even better if you try to make the corresponding products yourself, e.g. B.

Ketchup and dips

Yogurt: Purely vegetable and yet refreshingly creamy

Bread and rolls: Here you will find bread and roll recipes, sometimes gluten-free, sometimes light, sometimes dark, sometimes sweet, sometimes hearty

Mayonnaise: Here you will find various purely vegetable mayonnaises and suggestions on how to use them

Potato and vegetable chips

Many other recipes for dishes that you normally buy ready-made can also be found here in a vegan version: Vegan diet change

2. Prefer to eat low-fat

The amount of fat consumed daily can be 10 - 30 percent of the total amount of calories. So if you eat 2400 kcal per day, you can eat between 240 and 720 kcal in the form of fat, with 10 grams of pure fat (vegetable oils, butter) bringing in 75 to 90 kcal.

In any case, you choose healthy fats and oils in organic quality that have been produced gently (extra virgin) and pay attention to a balanced ratio between saturated, monounsaturated and polyunsaturated fats (omega-3 and omega-6) the latter should also pay attention to a good ratio of about 5 to 1 (omega-6 to omega-3). You can find explanations and details on how to meet your omega-3 requirements here: Vegan omega-3 requirements

In practice it looks like this:

 

you use coconut oil for baking, butter (if you are still consuming dairy products) or high-quality vegetable margarine for baking and baking - here we have explained how you can make margarine yourself

for gently frying when preparing vegetables and for salads, an extra virgin olive oil

linseed oil and hemp oil are used exclusively for raw food dishes

A tub of high-quality organic margarine or organic butter can be used on bread, of course also - if you like - coconut oil, coconut, nutmeg, peanut butter, olive butter (salt a little salt and put in the freezer for approx. 1 hour) or similar.

From time to time you can of course also use pumpkin seed oil, sunflower oil or other high-quality oils, only these omega-6-rich oils should not be used regularly.

If you want to eat a ketogenic diet, this rule does not apply to you, of course, since the ketogenic diet naturally has a high-fat content. Different rules, therefore, apply in some places to the ketogenic diet.

3. Eat more wild herbs and bitter substances

If you want to eat a particularly healthy diet, include wild plants in your menu. The next time you go for a walk or weed in the garden, simply collect dandelions, plantain, reporting, yaw, etc., then cut them into small pieces and add them to the salad or smoothie.

Wild plants are vastly superior to the cultivated vegetables in terms of vital substances and protein content. They also provide a lot of antioxidants and other substances in large quantities, which can very well protect against diseases, support the body's detoxification, and reduce oxidative stress.

Wild plants are a. It is so healthy because it still contains natural bitter substances that have long been bred from cultivated vegetables. Because endive salad, chicory, and kale have long ceased to taste bitter. A few decades ago, however, they did very well. Bitter substances in particular protect the digestive system and improve liver and biliary functions - and in this way prevent many diseases.

Bitter substances also promote the body's own base formation, reduce the desire for sweets and help with the regeneration of the liver, bile, and the entire digestive system. It is best to eat bitter substances daily, either in the form of wild herbs, herbs, spices, teas, or in the form of special nutritional supplements with bitter substances.

4. Combination rules of healthy eating

If you have digestive problems after meals or if you suffer from chronic diseases, you should relieve your body wherever possible. In this case, pay attention to a certain combination of foods when compiling your meals and see if you feel better.

Always eat fruits on their own, do not mix them with other food groups (especially not with cereals, nuts, legumes, and starchy vegetables). Typical examples of these combinations are from the "normal" diet: a cake with fruit, bread with jam, muesli with fruit, rice salad with raisins, carrot with apples, etc. There is only one food group that can be mixed with fruit without any problems (if the Mixture is chewed well!) - and these are the green leafy vegetables (such as in the original of the green smoothie).

Always eat raw food dishes first, then cooked food dishes.

Try whether you are better if you do not eat starchy dishes (potatoes, bread, pasta, rice) together with protein-rich foods (meat, fish, dairy products, cheese, eggs).

First eat the easily digestible, then the more digestible. More information can be found here: Healthy digestion

5. Regional and seasonal dining

Always buy regional and seasonal whenever possible. Ideally, you should look for a farm shop in your area where the farmer's products are sold from the farm. Subscription boxes are also a good way to support regional producers and to get seasonal food. In this way, you get the freshest possible food, which was often only picked in the morning and is already on your plate at noon.

The loss of nutrients and vital substances is minimal in this way. It is also the most environmentally friendly way to shop and eat. Because regional and seasonal foods do not require long transport routes, no energy-intensive greenhouses, and hardly any warehouses.

In the local health food store or organic supermarket, you can often get food from regional producers. It's best to ask in the shop!