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Healthy eating: What does it mean?

Eating not only serves to satisfy your needs and to maintain the functionality of your body, it can also be a pleasure and connect people.

Use the variety of foods

There is a very large selection of foods that make your menu quite varied and also replenish your nutrient balance. Because no food has all the nutrients to offer. Nevertheless, the majority of your daily diet should consist of plant-based foods. Animal products such as milk and meat are more likely to be seen as “side dishes”. If you have other thoughts, it is good to consult professionals.

Five times fruit and vegetables a day

It is recommended to take three servings of vegetables and two servings of fruit per day. Legumes such as beans and lentils are also part of it and their fiber ensures a long-lasting feeling of satiety. To replace a serving of fruit, dried fruit is recommended.

Eat whole-grain products

Nutrients such as rice, pasta, or even flour prepared from whole grain are much richer in fiber and nutrients than white flour products. They not only guarantee longer satiety but hold many more vital nutrients such as trace elements and minerals. Even potatoes that are not highly processed products are a very good carbohydrate supplier.

Prefer healthy fats

These are mainly found in plant-based products. Most animal fats contain saturated fatty acids, which can have an undesirable impact on your blood fat. There are more unsaturated fatty acids in vegetable fats. These have many positive effects on our health. It is also important to pay attention to hidden fats that can be found in sausages, for example.

Salt and sugar in moderation

Sugar contains no nutrients and is high in calories. Too much sugar consumption increases the risk of obesity and diabetes. Sugar alternatives like honey or dried fruit can be a good alternative. Salt must not be consumed in huge amounts either.

Drink plenty of water

A sufficient daily intake of fluids is essential for the maintenance of our body’s function. The guideline for this is 1.5 to 2 liters per day. Drinking unsweetened tea and water is mainly recommended here.

Why Fish Is So Healthy: Omega 3

While eating fish is considered a true party for some, it is often experienced as the opposite for others. Eating fish can have a very important effect on your health! No doubt you have been told that eating fish at least once is very healthy for you especially if you are one of those who spend a lot of time playing D2 games (get d2 runewords here). But what exactly are the effects of consuming fish? And what do they do to keep your body healthy?

Why Fish Is Good For You?

Omega 3

What gives fish its healthy character are the important omega-3 fatty acids. These fatty acids are polyunsaturated fatty acids that are essential for the body. The 3 best known are ALA or alpha-linolenic acid, DHA or docosahexaenoic acid,  and EPA or eicosapentaenoic acid. ALA is an omega 3 fatty acid from vegetables, while DHA and EPA are fish fatty acids. Each of these fatty acids can be obtained from various products. We list the products for you:

  • ALA can mainly be obtained from linseed oil and in smaller quantities from soybean oil and rapeseed oil.
  • ALA is also found in walnuts or vegetable butter. In very small quantities, ALA can also be found in meat.
  • EPA and DHA are mainly found in fatty fish such as salmon, herring, and Marco roe. However, these fatty acids can also be found to a lesser extent in crustaceans and shellfish.
  • Especially ALA is an important fatty acid that is essential for the body. Since the body is not able to produce this substance itself, you can only get this fatty acid through food. The body produces the fatty acids EPA and DHA from ALA.

Vegetarian? What to do if you are a vegetarian or not a fan of fish? Do not panic! In addition to vegetable margarine and nuts, you can also get these fatty acids from supplements. There are various fish oil supplements on the market that contain the substances EPA and DHA.

The health benefits

The age-old advice that eating one piece of fish a week would be healthy is indeed true! But what exactly is it healthy for?

Brain functions. Consuming omega 3 is known for its positive effect on the brain. For example, it can benefit from behavioral disorders such as ADHD.

Heart and vascular disease. Research shows that an intake of 1 gram of EPA and DHA per day reduces the risk of heart disease.

Raised blood pressure. With an intake of 4 grams of EPA and DHA per day, the upper pressure is significantly reduced.

Your weekly portion of fish

Despite the fact that eating a delicious Dutch new or a piece of salmon is very good for your health, it is important not to do this too often. Like many products, consuming too much fish also has a number of negative effects. For example, too much fish can cause high cholesterol, which in turn can lead to cardiovascular disease. Therefore, do not eat more than your weekly portion of fish! The Chili Ginger Garlic Wok Sauce from Asian Home gourmet goes perfectly with a delicious wok with shrimp. That way your dinner will be even better!

Eating and drinking during pregnancy

Eating balanced and varied and staying active – that is good in every phase of life, especially during pregnancy. The baby also eats via the umbilical cord and regular exercise provides a good oxygen supply. For pregnant women looking for car parts in order to be safe while driving during pregnancy, biltipset.no can be helpful.

Become a better eater

From the beginning of pregnancy, your body needs more minerals and vitamins than usual, however, no extra calories. You need a little more energy only in the last months of pregnancy. That means: don’t eat anymore but choose foods that are particularly rich in vitamins and minerals. You should also take folic acid during the first three months and iodine as a dietary supplement throughout pregnancy.

Food supplements during pregnancy

Pregnant women need significantly more vitamins and minerals than usual. A balanced and varied diet provides most of them in sufficient quantities. In the case of folic acid and iodine, however, the higher demand can practically not be met through food alone.

More vitamins and minerals with the same amount of calories – that’s how it works!

What is good for everyone applies to pregnant women: Eat and drink consciously, in a varied and balanced way.

  • Enjoy plenty of calorie-free drinks and plant-based foods.
  • Eat animal-based foods in moderation. For meat and meat products, prefer the low-fat varieties and regularly choose the high-fat varieties for sea fish.
  • Be sparing with fats and oils as well as sweets, nibbles, snacks and sugary drinks.

Did you know that the energy requirement of expectant mothers only increases slightly and that only in the last months of pregnancy? Then it can be around 10 percent more calories around 250 kcal per day.

Choose foods carefully

Some foods can sometimes contain pathogens that cause toxoplasmosis or listeriotic infections. These infections are rare during pregnancy. But they can harm the unborn child. That is why there are some special recommendations for pregnant women. The most important one is: do not eat raw animal foods, especially raw milk or products made from it, raw meat and raw fish. Pay attention to hygiene when handling food. And only eat eggs cooked though to protect against Salmonella infection.