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.