- Diets are not always the healthiest choice for our bodies
- In contrast, a balanced diet helps physical and mental well‑being
- However, it only takes a few simple steps to make a significant change
There are countless tips and tricks for creating a healthy and well‑balanced diet and getting lost in them is easy. Almost everyone is promoting something completely different. But in reality, the simplest changes work and are easier than you think. Which ones are they? And how do you incorporate them into your daily routine?
Let's get this in order and mention the basics of healthy eating, providing all the necessary (macro)nutrients to feel your best.
1. You need fruits and vegetables
Everyone saw this coming. Fruits and vegetables should be represented in every diet. They are the source of a whole range of vitamins, fibre minerals and other beneficial substances for the body. How many fruits and vegetables should we eat in a day? At least 400g of vegetables and 200g of fruit, for a total of 600g.
A daily example might be 2 tomatoes, 1 carrot, ½ pepperand ½ cucumber, together with one banana and one apple.
2. Add protein to every meal
Protein is one of the main macronutrients in our diets and not just an athlete's best friend – it is important for building muscle mass. Yet, many people fail to reach their recommended daily intake, which should be at least 0.8g per kg of weight for the non‑sporting population and at least 1.2‑2g/kg of weight for the sporting population, depending on the training load.
So, how can we increase the proportion of protein in our diet? Apart from focusing on sufficient intake of the above-mentioned foods, we can also help ourselves by using protein powder, which is suitable for both men and women.
3. Let's (finally) make drinking a priority
It goes without saying that drinking water is crucial for our bodies. The human body is made up of 50% water, and we cannot survive more than 72 hours without it. The amount of water needed per day is individual, depending on age, sex and weight, but in general, an adult should drink at least 35‑40ml/kg, which gives a total range of 2.8‑3.2 l/day for an 80kg person in a temperature neutral environment. In summer or with increased sporting activity, this figure climbs up to 0.5 l more.
4. Slow down and enjoy
In today's hectic world, the speed at which we consume individual meals can also be a problem. But the brain needs at least 20 minutes to inform us whether we are full or not. Another key point is to chew the food well. Chewing and saliva are an important part of the digestive process, which is the basis for digestion as a whole. Therefore, let's make time for at least the aforementioned 20 minutes at each meal and savour each bite.
5. Carbohydrates? Yes, the complex ones!
Just like the aforementioned proteins, carbohydrates are one of the main macronutrients. The stumbling block is that they appear everywhere. It is a voluminous range of foods, but we should choose mainly those rich in so‑called complex carbohydrates. The energy obtained from these foods will be released gradually to satisfy our hunger for longer.
6. Increase your intake of omega 3 and 6
The intake of fats is essential for the proper functioning of our body and should not be omitted from our diet. However, let's try to prefer mainly vegetable sources – the fatty acid composition is more favourable to our health. The icing on the cake contains omega 3 and 6 fatty acids, which are beneficial for the cardiovascular system.
Of course, this does not mean that we should give up all animal fats (e.g., lard, butter, fatty cheeses). However, if there are more of them in our diet, we should balance them with vegetable ones (good quality olive oil, nuts and other vegetable oils).
7. Watch out for hidden sugar
Sugar itself is not harmful in reasonable amounts, but some products that we wouldn't expect to contain quite a lot of it can easily add up. Daily consumption should not exceed 50g.
To make matters worse, there is such a thing as hidden sugar, or sugar that we might not even look for in a given food. Watch out for sweetened drinks (juices, fizzy drinks and smoothies), honey and other syrups (maple, date, rice syrup), sweet dairy products (yoghurt), sauces and condiments (ketchup).
8. Fibre every day
Fibre is a very important component of the diet, although quite a few people forget about it. It aids digestion and also helps maintain blood sugar levels, sohunger doesn't come on so soon. The average dietary fibre intake should be around 20‑30g per day, but most of us barely get to 15g.
How can we ensure sufficient fibre in our diet? First of all, by eating wholemeal bread and pasta, grains, various types of lentils and beans, fruit or vegetables.
9. The "Healthy Plate" Method
From specific foods and food groups, we move on to the "Healthy Plate" method. Half of it should be vegetables and fruit. The other half should be complex carbohydrates and proteins. Fats are next to them, which is meant to symbolise their part of the diet, but in reasonable amounts, and especially the unsaturated ones.
At the same time, water and the recommendation of regular exercise are next to it. The size of the plate is up to the individual. The application of this method rests on its formula, applicable both to main meals, where the plate will naturally be wider in volume, and to snacks, where it will again be smaller.
10. Don't overeat "healthy" foods either
We cannot eat any food in unlimited quantities. Even with those of good quality and nutritional value, we should not overdo it. The recommendation for every meal is to eat slowly, chew each bite carefully, and learn to feel hunger.
- Learn More: Orthorexia: Obsession with Eating Healthy
Bottom Line
Eating and diet are complex and individual. Nevertheless, there are basic rules that, if followed, can lead to far greater physical and psychological satisfaction. The alpha and omega are to give the body as much quality, minimally processed food as possible, rich in essential macronutrients, vitamins, minerals and fibre, and on the other hand, to cut back on those containing saturated fat, excess salt or added sugar.
The final key to success is the motto "everything in moderation," or the balance that is necessary to bring to the body. Diet can have a dizzying effect on the human psyche, so it's important to keep all of the above rules in mind while indulging adequately in what you crave to please not only your body but your mind as well.
