Grain products & potatoes provide themselves with many nutrients.
Grain products and potatoes are high in vitamins, complex carbohydrates, and minerals. When choosing grain products, whole grain products should be used, as these have the highest content of healthy ingredients. Rye and spelled are particularly suitable.
Whole grain products contain a lot of fibre, of which at least 30 g should be consumed per day. Therefore, whole grain products should be consumed several times a day, if possible, in combination with low-fat ingredients. If you have to eat gluten-free because of an intolerance, you can use cereals such as millet, corn and buckwheat. The common types of grain such as wheat, rye and spelled have a high gluten content.
Do you have gluten intolerance? Don’t worry; there are now enough alternatives for everyday grain products. If you want to know which foods are gluten-free, you should have a look here:
Tip : Five servings of fruit and vegetables a day
A healthy diet includes at least three servings of vegetables and two servings of fruit every day. They contain many essential vitamins and phytochemicals. To preserve this, it should be eaten as fresh as possible or only cooked very briefly. Fruits and vegetables can ideally complement your healthy diet as an accompaniment to main meals. They can also be easily integrated into the nutrition plan as a snack between meals. In particular, the B vitamins 2,6 and 12 play an essential role in your physical and mental well-being. Our article will find out what effect vitamin B12 has and why the vitamin is essential in a vegan diet.
Tip: Try to consume a handful of fruits or vegetables with every meal. Eat your muesli with an apple in the morning or prepare raw vegetables for on the go. Homemade juices and smoothies also offer a delicious variety.
Daily Vitamins – 100% coverage with all essential vitamins
If you don’t get your daily dose of fruit and vegetables, we recommend our Daily Vitamins, which provide you with all the vitamins your body needs.
Tip : Animal products & dairy products in the right quantities
In principle, animal products should be consumed in smaller quantities than vegetable products. However, they should not be completely absent in a healthy diet because they provide essential minerals such as calcium, iron, and high-quality proteins.
Milk and dairy products should therefore be part of the daily menu of a healthy diet. On the other hand, meat, sausage, and eggs should only be consumed in moderation, as they also contain a lot of fat, purines, and cholesterol. On the other hand, fish should be on the plan 1-2 times a week due to its high content of healthy fatty acids.
Animal products that complement a healthy diet:
Low-fat milk and dairy products fish Low-fat meats (e.g. poultry)
Animal products that should only be consumed in moderation:
Fatty sausage (e.g. salami) High-fat meats (e.g. pork) bacon
The following applies to all animal products: Prefer low-fat products. For vegetarians/vegans: Do you entirely or partially forego animal products and still want to supply your body with high-quality protein in a simple way? The vegan protein from foodspring is an ideal addition to your healthy diet.
Tip : choose the right fats
Fats provide a lot of energy and favour obesity and cardiovascular diseases. Therefore, it is imperative in a healthy diet to resort to the right fats. Vegetable fats and oils should be preferred. They provide polyunsaturated fatty acids and omega three fatty acids that the body cannot produce itself. Trans fats, on the other hand, should be avoided. Due to their unique chemical composition, these harm blood lipid levels and are considered a contributory cause of heart disease. They are mainly found in fried products and many ready-made meals. Beware of “hidden” fats: Often, there is more fat in confectionery, baked goods and finished products than you think. High-fat foods that support a healthy diet include avocados, nuts, and fish.
If you cannot cover the proportion of healthy fats through your diet, we recommend our Omega 3 capsules. These are ideal for sport & everyday life. Curious? Then click HERE to find out more.
Nutritional optimization for the psyche
We don’t yet know precisely how diet promotes mental health. There is still too little data on this. However, nutritionists say that eating healthy en can significantly improve the course of mental illness. And the Robert Koch Institute also assumes that a balanced lifestyle leads to significantly fewer impairments to mental health than would be the case the other way round2.
What do fruits and vegetables do to our minds?
Nowadays, we are exposed to more and more psychological stress. There is pressure at work, in private life or from the family – and of course, we try to manage everything independently. However, this is not always possible. Because of this, we must reduce our stress levels. Your diet will help you take care of your mental health even during stressful times.
These foods will help you reduce stress:
✅ citrus fruits
None of these foods need to be imported from the other end of the world or be utterly unknown to you. They help you prevent sleep disturbances, inner balance restlessness and stimulate the release of serotonin in the brain.
A diet high in fruits and vegetables is suitable for both your physical and mental health. And it’s also delicious3! But there are also foods that it is better to avoid. This includes fast food, among other things. The fatty food may initially make you feel happy, but it is just as quickly broken down again, and you are hungry again. That frustrates and harms your psyche.
Balance is important
A healthy diet does not mean that you have to go without everything that you like. Many people fear that they are no longer allowed to eat chocolate – this ensures, for example, that serotonin is released in the brain, which promotes well-being.
A healthy balance is essential.
However, as with everything in life, it is essential to consume everything in moderation, not in bulk. The most important thing is always the balance between sufficient exercise and a balanced diet. It is also essential that you learn how to deal with moments of stress safely because stress is a significant factor influencing a person’s eating behaviour.