Variety is the key: nutrient-rich and best food in adequate quantities combine with each other. Grain products such as bread, pasta, rice, cereals, preferably from whole grains, as well as potatoes form the basis of a healthy diet and at the same time are the most important energy supplier. But also fruits and vegetables should not be missed – five servings per day are ideal. Alternatively also one serving as a juice offer. Eat fish two to three times per week. Meat is beneficial because of the high content of available iron and vitamins B-1, B-6 and B-12. Quantities of 300 to 600 grams of meat and sausage per week sufficient for a balanced diet.
Foods with measurement
You can yourself quietly once something – however, be careful not to overdo. Fats and oils are very kalorienreich, a “Too much” obesity can promote. And it depends on the choice of the right fats: A higher proportion of unsaturated fatty acids reduces the risk of lipid metabolism and thus the occurrence of cardiovascular disease. Prefer therefore vegetable oils and fats, such as rape and soya-bean oil, and spreadable fats which are produced from these oils. You should also economical deal with sugar and salt. Instead of salt herbs and spices can make tasty dishes.
Who cooks the food with little water and low-fat as short as possible at low temperature, protects not only the containing nutrients. Rather, also of natural flavor is preserved.
Last but not least you should take also care enough to drink the best water, juice spritzers, or other low-calorie beverages. In addition, a balanced diet is inextricably linked to sport and activity. Daily 30 to 60 minutes of physical activity or sport considered optimal – fit start into spring!
See you in the next part of the series fit in the spring facts on the subject of drinking are fit.