Balanced diet every day

A balanced diet is for health, fitness, performance. But what does a balanced diet anyway?

At the heart of the topic balanced diet is that we eat as versatile as possible and should not be limited to individual food groups us. Just as we take sufficiently many different vitamins, minerals and phytochemicals. The help make sure that our immune system is working perfectly and we are very well protected from diseases like common cold. In addition, vital fatty acids, quality proteins and natural fiber, which ensure a healthy intestinal flora.

Eat varied

Every day, tomatoes and apples – that’s pretty boring in the long run – and unhealthy one at that.

The recommendation: Eat as varied as possible. Who buys seasonal vegetables and fruit and every now and again tried new foods,it is supplied with various vitamins and minerals.

5 servings of vegetables and fruit

Vegetables and fruits are the perfect food. They are full of vitamins, minerals and are low in calories to boot. Another benefit: In vegetable and fruit put a lot of phytochemicals that can prevent disease.

The recommendation: Three servings of vegetables and two servings of fruit a day are desirable – like so varied as possible. A portion may also be a glass of juice. Otherwise, we should accustom ourselves to eat at every meal vegetables or fruit.

Cereal products and potatoes

In times of low carb have a hard potatoes, oatmeal and rice. They are – especially in the whole grain version – but rich in fiber, vitamins and minerals and so important for digestion and our health in general.

The recommendation: Grain-rich foods several times a day should come to the table, best known as whole grains.

Milk and milk products

Milk, yogurt, cheese: All these foods are rich in calcium and should not be missing in a balanced diet.

The recommendation: Milk and dairy products should be eaten every day – preferably in the reduced fat version. Example, yogurt, cream cheese, low fat curd. Because they also contain animal fat and cholesterol.

Meat, fish and eggs

Meat and fish are often criticized – not only for vegetarians, because they contain cholesterol and may increase the risk for cardiovascular disease. But meat, fish and eggs also contain vital minerals and valuable fatty acids.

The recommendation: 300 to 600 g meat and sausages may be eaten per week with a clear conscience, fish should come twice a week on the table, eggs maximum of three times. Then we are well supplied with all the nutrients, but need not to worry around cholesterol. Especially recommended are low fat meats and fish.

This should be sports?

No sweat or the muscles must burn and pain. This old coaching wisdom we can no longer hear. Even if the one or the other surprise: Sports can be fun!

With the right sports the hour flies by and we are at the end of total risk, but happy, satisfied and full of happiness hormones.

Trampoline

Higher and higher: Trampolining is a great workout for the entire body, but especially for legs and buttocks.

It is of course useful if you have a garden and there could put a large trampoline. A small apartment in the works but also is fun and keeps you fit.

Circus workout

All who are very mobile or feel like something else to do, should look around for circus classes. Here you can do acrobatics, balancing on ropes, jumping through hoops or juggle. This keeps us fit and there is guaranteed to find every thing that makes it fun.

Pole dancing

In Pole Dance most probably think only of strip clubs and not in sports. But there’s a reason why more and more studios offering classes. The training at the barre shapes the entire body,it is really exhausting but also makes really fun. Perfect for those who like to dance and looking for a new challenge.

Swing

Dancing is not a sport, right? Sure it is! Because dancing is quite tiring, especially when you dance fast numbers like Swing or Lindy Hop. Due to the cool outfits’s makes the same again so much fun.

Tired, distracted. These symptoms know many expectant moms. They do not always caused by an iron deficiency in pregnancy, but the mineral deficiency can be a cause.

A pregnant woman needs, according to the recommendations ,Nutrition approximately 30 milligrams of iron per day. Ideally, she takes the on with the food – there are many foods in which iron plugged. But sometimes this is not enough, because the body can not utilize iron from food as well and there is an iron deficiency during pregnancy – often in the last third.

Because iron is a very important mineral and it is required for the development of the child. The woman doctor regularly monitored with blood tests whether an iron deficiency exists in the pregnancy or whether the iron stores are still full. Iron will, among other things required for the formation of red blood cells responsible for transporting oxygen.

Iron deficiency increases the risk of miscarriage and premature birth. Moreover, it may happen that not developed by the lack of oxygen supply in the blood of the baby’s brain properly.

So it does not even come to an iron deficiency in pregnancy, the woman should eat enough iron-rich foods expectant moms. Preferably in combination with vitamin C, which improves the absorption by the body.

If there is already a lack of iron, the doctor may during pregnancy – and optionally thereafter – prescribe the intake of iron supplements. This should be decided by the doctor – pregnant women should not arbitrarily take any dietary supplements!

1. Iron deficiency and its symptoms

Typical symptoms of iron deficiency are constant tiredness, fatigue and concentration problems. In addition, pregnant women suffer in such cases often pale, chapped skin and they are more susceptible to colds and other infections.

2. Iron-containing foods: meat

Meat is a very good source of iron – especially organ meats such as liver. Since, however, is not suitable for the diet of a pregnant woman, lean cuts of meat such as fillet should be preferred, for example beef or veal fillet.

• 100 g veal (breast, leg): 3 mg iron
• 100 g veal (chop): 2.1 mg iron
• 100 g beef (tenderloin): 2.3 mg iron
• 100 g ground beef: 2.4 mg iron
• 100 g beef (comb): 3.2 mg iron
• 100 g Pork (tenderloin): 1.3 mg iron
• 100 g pork (escalopes, comb): 2.2 mg iron

3. Iron-containing foods: legumes

The plant food legumes are fed up way ahead when it comes to the iron content. Pregnant women should regularly resort to lentils, chickpeas and white beans. Who seasons legumes with cumin, improves digestibility.

• 100 g of dried lentils: 7.5 mg iron
• 100 g white beans: 6.1 mg iron
• 100 g chickpeas: 6.9 mg
• 100 g of soybean: 6.7 mg

4. Iron-containing foods: cereals

Besides legumes cereals like oatmeal or millet are excellent sources of iron. The best oatmeal with a large glass of orange juice enjoying, by the vitamin C, the usability is increased.

• 100 g oatmeal: 5.2 mg
• 100 g wheat: 3.3 mg
• 100 g rye: 4.8 mg
• 100 g barley: 2.8 mg
• 100 g green core: 4.2 mg
• 100 g millet: 9 mg
• 100 g quinoa: 8 mg of iron
• 100 g Amaranth: 9 mg

5. Iron-containing foods: vegetables

When it comes to iron-rich vegetables, most people think immediately of spinach. The green leafy vegetables are actually very rich in iron. But there are still some other vegetables with lots of iron.

• 100 g Spinach: 3.4 mg
• 100 g black salsify: 3.3 mg
• 100 g purslane: 3.6 mg iron
• 100 g of nettle: 4 mg
• 100 g fennel: 2.7 mg