A balanced diet not only keeps you healthy, but also promotes well-being and can help prevent illness. Our little 1×1 of the right nutrition therefore provides you with the necessary basics to establish a healthy eating behavior.
A balanced diet pays off in many ways. Not only does it reduce the risk of chronic diseases, it also strengthens the immune system and well-being and increases performance. But what exactly does a healthy diet look like and how realistic is its implementation? This article describes the basics and provides practical implementation tips for optimizing your own diet and quality of life.
Energy balance
Every human being needs energy to survive. Even if you were to spend the entire day lying down, your lungs, muscles, digestive tract and brain need energy to maintain vital processes. How much energy or kilocalories (colloquially calories) the body needs depends on individual factors such as gender, body shape, height, weight, age, activity and genetics. Keeping body weight constant is therefore based on a simple calculation: If you consume the same amount of energy as you burn, you can keep your body weight constant. Anyone aiming to lose weight should therefore either consume less energy than the body burns (calorie deficit) or burn more energy – for example through exercise.
Quantity and quality
So in terms of calories, it makes no difference whether you eat only two frozen pizzas in one day or get your energy from, say, an oatmeal-berry curd breakfast, a chicken salad for lunch and a chickpea curry in the evening. What makes the difference is the quality of the nutrients. While pizzas are mostly fat, sugar, additives and some protein, the balanced day with three different meals provides additional fiber, vitamins and important minerals that positively influence health.
Tip: Choose nutrient-rich foods that contain energy as well as other valuable nutrients such as fiber and micronutrients.
Macronutrients
Nutrients in the diet can be divided into macronutrients and micronutrients. In addition to their chemical structure, these differ mainly in their energy supply. While all three macronutrients (carbohydrates, proteins and fats) provide calories to the body, micronutrients (vitamins and minerals) do not provide us with energy.
1. Carbohydrates
Carbohydrates are one of the three energy-providing macronutrients in the diet. Chemically, carbohydrates are chains of sugar or glucose molecules. There are short-chain carbohydrates, which taste particularly sweet and can be absorbed very quickly by the blood. Long-chain carbohydrates, on the other hand, take much longer to break down and convert and cause blood sugar levels to rise more slowly and in a more controlled manner. This type of carbohydrate is found mainly in vegetables, whole grain products or starchy products. The long glucose chains must first be broken, which can be done by boiling water or enzymes in the body, for example. In the right size, these molecules can then be used and slowly bring the blood glucose level to rise, which eventually leads to an insulin release.
Insulin is a hormone which, with the glucose uptake of the cells, ensures that the sugar level in the blood drops again. With short-chain carbohydrates and a very high, rapid rise in blood sugar levels, too much insulin is usually released. As a result, too much sugar is drawn from the blood into the cells and the blood sugar level drops too low. This slight hypoglycemia can then signal to the brain that the body needs new energy quickly and, if necessary, lead to unwanted cravings. In a healthy diet, long-chain carbohydrates are therefore preferable for the blood sugar level and one’s own health.
Tip: Choose long-chain carbohydrates (e.g. vegetables, whole grain products) to prevent cravings.
Foods with long-chain carbohydrates also usually have other health benefits. They often provide additional vitamins, minerals and fiber, which makes them very nutrient-rich foods. Dietary fibers are indigestible food components that cannot be used as energy, but have a positive effect on the intestinal flora, the immune system, cholesterol levels and blood pressure. In addition to whole-grain products and vegetables, foods rich in dietary fiber include legumes, amaranth, oatmeal and fruit. Even in small amounts, these can increase your daily fiber intake.
Tip: Replace low-fiber foods with whole grains, vegetables and legumes, and try to include five hands of fruits and vegetables daily.
2. Protein
Proteins serve as building blocks for tissues, enzymes and hormones, are transport vehicles (for oxygen, for example) and help immune defenses. Protein-containing foods do not necessarily have to be of animal origin, such as meat, dairy products and eggs, but can also be used in vegetable form to build muscle and regenerate cells. Legumes are particularly suitable here, but also oatmeal, soy, tofu, amaranth and nuts. Integrating plant-based protein sources into the diet also has positive effects on cholesterol levels, blood lipids and blood pressure due to increased nutrient density.
Tip: Replace animal proteins with plant-based alternatives.
In addition to the quantity and quality of protein intake, timing is also crucial, because the body can only absorb a certain amount of “good protein” (approx.15-25 g) at once, while excess protein is also converted into fat stores like other excess energy sources. Therefore, the body needs not only a certain amount of proteins (according to DGE approx. 0.8g/kg body weight, in athletes somewhat more), but as evenly as possible distributed over all meals to ensure optimal absorption and use.
3. Fats
The most energy-rich macronutrient in the diet is fats. They are not only energy stores and suppliers, but also essential for cell structure, hormone formation and as carriers of fat-soluble vitamins (A, D, E & K). As with all macronutrients, there are differences in the quality of fats. There are two essential fatty acids, omega-3 and omega-6, that the body cannot make on its own. “Good fats” often contain these essential fatty acids and, incidentally, usually have a positive effect on cholesterol levels. Cholesterol is a lipoprotein that transports fat in the blood.
A distinction must be made between “bad cholesterol” (LDL), which brings pro-inflammatory substances into the vessels and constricts them, and “good cholesterol” (HDL), which frees the vessels from these substances and thus dilates them. With the right diet and regular exercise, LDL cholesterol can be lowered and HDL cholesterol increased. Positive for the cholesterol level are above all vegetable fats from vegetable oils, avocados, nuts, almonds in addition, fish.
On the other hand, animal fats from meat, fatty dairy products, lard and especially trans fats from prepared food and fast food should be avoided. Even small changes, such as switching from animal butter or lard in cooking to vegetable alternatives like olive or sunflower oil, can improve cholesterol levels and consequently lower blood pressure.
Tip: Choose healthy, plant-based fats that benefit your cholesterol levels.
Micronutrients
Unlike macronutrients, micronutrients do not provide energy. Nevertheless, vitamins and minerals such as iron, calcium, iodine and magnesium are essential for bodily functions. Vitamins are divided into fat-soluble and water-soluble, whereby they have different functions in metabolic processes, hormone formation and immune defense.
Minerals are divided into trace and bulk elements on the basis of their organic size and daily quantity requirements. The body needs micronutrients primarily for tissue structure, transport processes and the maintenance of important organs. The need for minerals and vitamins is usually covered by a balanced, healthy diet.
Fluid
The human body consists of about 60 percent water and needs it for transport and metabolic processes, sweat production and respiration. To regulate and control the water balance, a daily water intake of 30-40 milliliters per kilogram of body weight is recommended. Water-containing foods such as salads, cucumbers, tomatoes or, in addition to water, beverages such as unsweetened tea and black coffee also help. In order not to consume empty and unnecessary calories, sodas, juices, nectars and alcohol should be avoided.
Tip: Try to take in two to three liters of fluid daily. It helps to drink something right after getting up in the morning and keep a large bottle of water or tea on hand throughout the day.
Healthy and adequate sleep is essential for regeneration, cell formation as well as hormone balance. Too little sleep or too much stress promotes the release of the hormone cortisol. This hormone inhibits fat metabolism and therefore increases the risk of an unbalanced hormone level in the long term, accompanied by weight gain, diabetes and other cardiovascular diseases. To get enough sleep, it helps to find an evening routine of always going to bed at the same time and turning off the TV or cell phone about one to two hours before bedtime. This not only promotes sleep quality, but can also reduce stress at the same time.
Tip: Try to get six to eight hours of good sleep and reduce stress.
What we have learned:
A balanced diet not only strengthens your physical health, but also improves your quality of life and performance. With simple changes to a nutrient-rich diet, you can optimize your blood pressure, cholesterol levels, metabolism and body shape. Try to eat as many important nutrients as possible and not just count calories.
Pay attention to the quality of macronutrients, such as fiber-rich carbohydrates, plant-based proteins and essential fatty acids. With a balanced, healthy diet, your daily micronutrient needs will then usually be met on their own. If you also manage to get enough fluids and sleep and reduce stress, your health will thank you with an improved quality of life.