Top 10 Healthy Diet Tips for Good fitness

 has a big impact on our health and fitness. We should set a good example for our children because even at a young age, tastes and preferences develop. The food pyramid and nutrition tips can provide you with a framework for a varied and Healthy Diet.

Top 10 Healthy diet Tips

Food pyramid

A balanced and healthy tips include vitamins, minerals, trace elements, carbohydrates,  nutrition, and proteins. The so-called "nutritional pyramid" shows through different sized segments, in which quantities we should eat the food groups in order to feed ourselves fully. The broader the segment of the food, the more frequently they should be present in the diet. Drinks can be found on the largest level of the pyramid as they form the basis. Between 1.5 and 2 liters of fluid, a day should be happy. Ideal are water, fruit spritzers or unsweetened teas. Of course, sodas, sweetened juices, and alcohol are not included in this base. Fruits and vegetables represent the largest food grade. The Indian Society for Nutrition recommends eating five portions of fruit and vegetables throughout the day. Optimal are two fruit portions and three portions of vegetables.

The third stage is basically diet plan for weight loss includes cereals and potatoes. Healthy Foods such as bread, cereals, rice or pasta are rich in carbohydrates and provide energy. Unfortunately, too many carbohydrates lead to weight gain.

The fourth stage is divided into dairy products, fish, meat, and egg nutrition. Milk nutrition and dairy products should account for ¾ of the quantity as they are important calcium suppliers. Lean meat should only be eaten about 3 times a week. Fish is often eaten too seldom. We recommend 2 meals a week with low-fat sea fish.

The top of the food pyramid is fats, oils, and sweets. They should only be eaten in small amounts as they contain a lot of fat and calories and only a few minerals and vitamins. Small amounts of sweets are allowed but are not beneficial for a healthy Balance Diet.

Top 10 Healthy Diet Tips

• Eat 5 servings of fruits and vegetables per day, whether as a tasty side dish for the main meals or as a light snack. Also, fruit or vegetable juices and every now and then a smoothie are a delicious option!
• Watch out for fat! Although fat is vital, it is often over consciously eaten too much. For sausage and dairy products, the fat content should be checked before buying. Hidden fats are often found in ready meals, fast foods, snacks or sweets. Optimal are 60 - 80 g fat per day.
• Prefer whole grains and potatoes. They are rich in vitamins, minerals, fiber, and phytochemicals. In addition, you will fill up faster and longer.
• Do not go shopping with an empty stomach. In fact, when we go shopping hungry, a lot of high-calorie products end up in our shopping cart.
• Take time to enjoy. Do not just eat on the side, but take your time. A saturation effect will start approximately 30 minutes.
• Drink a glass of water with every meal. This not only fills the stomach but also helps to cover the fluid requirement. At least 1.5 - 2 liters should like it every day, during physical exertion or in the heat more.
• Eat varied. Refine with herbs, nuts or seeds. Try the Mediterranean or Asian cuisine. High-quality oils, vegetables, and sea fish are often used here. Especially plant-based foods are healthy and are part of a sustainable diet.
• Cook gently. That means at low temperatures, short duration and with little fat and water. So the nutrients are spared and the taste is preserved.
• Fresh is trump! Try to cook with the freshest ingredients possible. These should be processed as much as possible on the same day so that the sensitive nutrients are preserved. If you need to go fast, natural frozen vegetables are a good alternative.
• Eat the healthy food first. Many keep the best of everything on the plate right up to the end - which makes it tempting to empty the whole plate, even though you may already be full. Sure, there will always be something lying down and that saves calories!