Conscious
nutrition, smoothies and Co. are not only a modern trend, but above all a
sensible health measure!
Nutrition tips can help you live healthier, reduce blood lipids,
or lose extra pounds.
They can contribute to a balanced diet for children and pregnant
women as well as for the elderly and athletes.
It
helps to create a nutrition plan that takes into account individual needs. Changing
the diet is not always easy and requires a certain amount of time, depending on
your character.
Savory: Cleans the body and refines the complexion
Apricot: Beta carotene and vitamin E protect skin and
connective tissue from damage
Kohlrabi: Vitamin C, phosphorus and iron build up the blood
picture, regenerate skin, hair and nails
Barley: Bioactive substances such as phenolic acid,
phytoestrogens and phytic acid make beautiful and vital
Spelled: Warms, greases. Silica strengthens skin, hair,
nails millet silicic acid and fatty acids smooth the skin, help with hair loss,
acne, itchy skin
Tofu: Phytohormones tighten the connective tissue
Cauliflower: Pantothenic acid and vitamin C help with chapped,
chapped skin
·MAKE THE HEART FIT
Olive
oil: The high content of
monounsaturated oleic acid lowers the cholesterol level
Herring: Polyunsaturated fatty acids protect the vessels from
inflammation and calcification
Garlic: Increases blood circulation, also prevents strokes
Red
grape juice: phenols and resveratrol keep
the vessels fit and inhibit inflammation there
Cranberry
juice: fruit acids and tannins
prevent inflammation
·PROTECT THE EYES
Carrots: Plenty of beta-carotene protects cells, strengthens eyesight
Blueberries: Anthocyanins stabilize the blood vessels in the eye, promote
sharp vision, prevent macular degeneration (retinal disease)
Whole milk: Vitamin A relaxes overburdened eyes and strengthens the
visual function
Peas: Lutein repairs eye lens damage, improves the light-dark
adjustment
Leeks: Slow down cataracts and macular degeneration
·HELP THE IMMUNE SYSTEM
Sea Buckthorn Juice: True Vitamin C Garnets
Beef: Iron and zinc build powerful defense cells
Yoghurt: Strengthens the intestinal flora
Raspberry: Acts like natural aspirin and promotes the body's defenses
Horseradish: Mustard oils have an antibacterial effect
Rosehip: Rich in vitamin C, it promotes defense
Elderberry juice: protein, vitamin A and C reduce fever
Wholegrain bread: Fiber repels off foreign bacteria
Wheat Germ Oil: Vitamin E supports the formation of important
antibodies
Wheat: The full grain is rich in fiber, provides protein and plenty
of zinc, thus strengthening the immune system
Kiwi: Vitamin C helps with disease defense.
·GOOD FOR THE BRAIN
Amaranth: Much iron, strengthens memory, retards aging
Oats: largest energy source for the brain
Salmon: Omega-3 fatty acids optimize the communication of the gray
cells
Whole wheat noodles: carbohydrates provide optimal energy
Curry: The contained turmeric acts through antioxidants against
Alzheimer's typical deposits
Onions: Promote brain blood flow and oxygen supply
Raisins: Donate a lot of energy from sugar
Eggs: Lecithin strengthens the brain, improves concentration
Lentils: protein, carbohydrates, lecithin are concentrates for brain
cells
Nuts: Carbohydrates and Vitamin E boost the performance of brain
messengers.
·PROMOTE GOOD MOBILITY
Red Lentils: Lots of carbs and protein, strong bones and muscles
Emmental cheese: Super calcium donor, helpful against
osteoporosis
Rye: Contains B vitamins, potassium, magnesium, iron and
zinc. Strengthens muscles and bones
Beans: polyphenols and chlorophyll have an anti-inflammatory effect
on gout and rheumatism
Buttermilk: Calcium increases bone mass
Mushrooms: Vitamin D helps to store calcium in the bones
Nettle Tea: Purifies blood, relieves inflammation
Kefir: Builds on a lot of calcium bone
Sprats: good source of vitamin D for strengthening your bones
Sesame: Very calcium-rich, valuable alternative to dairy products
·SUPPORT THE DIGESTION
Sauerkraut: Lactic acid promotes an optimal intestinal environment,
fiber sweeps through the intestine
Green kernel: Magnesium and phosphorus regulate digestion
Dill: Relieves indigestion
Cabbage: Cleans the gut
Tuber fennel : Athenol and Fenchon protect the intestinal mucosa
Black currant juice: Kills germs in case of gastrointestinal
infections, stops fermentation processes and colic
Rice: Dietary fiber and carbohydrates neutralize stomach acid,
help with heartburn
Mango: Vitamin A, lycopene and flavone protect the intestinal
mucosa
Natural yoghurt: Lactic acid bacteria disperse bloating and
germs, aid digestion
Ginger: Essential oils strengthen the stomach, promote digestion
But if you get involved in it, you will
quickly notice improvements in your well-being.
Above
all, a healthy diet includes plenty of fresh fruits and vegetables,
carbohydrates, lots of fluids and a varied food selection. But also
regular brushing and exercise are important for digestion and metabolism.
Too much saturated fat, sugar, artificial flavorings and dyes and
preservatives, as well as monotonous, low-protein diet is considered harmful to
the organism.
Nutrition
tips for losing weight
Fresh
iceberg lettuce with tomatoes, cucumbers and mushrooms - not only sounds like a
summery light and healthy dish, but it is even: every single ingredient has
less than 20 calories per 100 grams!
LOW-FAT
ALTERNATIVES
·LOW
FAT ALTERNATIVES - THESE FOODS ARE HEALTHIER
There are delicious and healthy alternatives to many very calorie
foods.
BAD: Croissants
GOOD: wholemeal roll
BAD: butter / margarine
GOOD: cream cheese under 20% fat
/ tomato paste
BAD: sweetened cornflakes, chocolate toppings
GOOD: Unsweetened cereal and
cornflakes
BAD: Finished fruit yoghurt
GOOD: Homemade fruit yoghurt (low
sugar, lots of fruit)
BAD: Cream cheese double cream stage
GOOD: cream cheese under 20% fat
BAD: salami, sausage, liver sausage, meat sausage
GOOD: turkey or chicken breast,
ham without fat margin, Kassler
BAD: chocolate cream
GOOD: jam (3 parts fruit, 1 part
sugar)
BAD: pie, chocolate cake
GOOD: sponge cake, fresh fruits
BAD: Berliner, American
GOOD: raisin bun, raisin snail,
milk crescents
BAD: chips, peanut flips
GOOD: sesame sticks, apple chips,
unsweetened popcorn
BAD: fried potatoes
GOOD: jacket potatoes
BAD: French fries, salami pizza
GOOD: Oven fritters, vegetable
pizza
BAD: minced meat
GOOD: Tatar
BAD: Fat meat (Haxe, belly)
GOOD: low-fat meat (chicken,
fillets)
BAD: breaded meat, fish
GOOD: uncooked meat, fish
By the way: who wants to lose weight, must supply the body with less
energy than it consumes. Diet expert Sven-David Müller: "In order to
better assess how much you feed your body, you need to count
calories. This is the most important measure to reduce obesity. But
you do not have to count calories all day - because that leads to stress, which
is known to make you fat and dissatisfied. "
"Not everything we eat is equally
full," says Professor Volker Pudel from the Department of Nutrition
Psychology at the University of Göttingen. "By consciously eating, we
can but beat the hunger." That means: In order to permanently keep their
desired weight, you should put on full-fledged satiety in your diet!
·Eating the right calories: A high-fat meal contains many calories, is heavy in the
stomach and makes you very full at first. "But especially after meals
rich in fat we get hungry very quickly," says Professor
Pudel. Reason: "They simply contain the 'wrong' calories."
Expert Poodles: "Fat calories do not last as long as the same amount of
energy from protein and carbohydrates."
·Carbohydrates make happy: the switch in the brain, which switches between the feeling
"hungry" and "full", is activated by
carbohydrates. Carbohydrates are not called vain food for
nothing. "They make us happy," says Professor Pudel.
·Rice and noodles as a basis: "The best are so-called complex carbohydrates." So
eat whole grain rice and pasta ,
potatoes and vegetables. That's enough for longer. Because
high-carbohydrate food fills the stomach because of its larger volume,
saturation occurs at mealtime.
Healthy with fruits and
vegetables
Fruit and vegetables should protect against
cancer, cardiovascular diseases and obesity - the secondary phytochemicals
contained a health-promoting effect is said.But does that apply equally to all
varieties? No, show recent research! Because modern breeds contain
the good substances in much lower dose.
Especially in winter, dietary habits should be adapted to the
higher nutritional requirements of fruits and vegetables in order to build up
and strengthen the immune system. "In the cold season, it is particularly
important to pay attention to a healthy and balanced diet," says Melanie
Bauermann, TÜV Rheinland food experts.
SO HEALTHY ARE RED CABBAGE & RADISHES
Gooseberry: The
high content of potassium, calcium and magnesium make the gooseberry a true
athlete's fruit.
Fennel: "medicinal
plant of the year 2009" - contains vitamin C, potassium, calcium,
magnesium. Affects many complaints, u. a. Inflammations, is
cholesterol lowering.
Mirabelle: Yellow
plum, good for the nerves, stimulates digestion. The stone fruit contains
all B vitamins, as well as vitamins A and C. In addition biotin.
Red cabbage: typical winter vegetables! Rich in iron, minerals,
low in calories (100g = about 22 kcal), but high in fiber. Also contains
cancer-preventing glucosinolates.
Radishes: The
cruciferous vegetables contain a lot of calcium, sodium and vitamins A and C; Stimulate
the small bowel muscles, promote bile flow and relieve the liver.
Carrot: One
of the most valuable vegetables: contains provitamin A (carotene), folic acid,
potassium, iron, magnesium. Good for the immune system and the eyes.
Rhubarb: Versatile
- contains mainly potassium, calcium as well as vitamin C and vitamin A. Serves
as a mild laxative.
Apple: Its
consumption reduces cholesterol, is a good diarrhea. 100 g contain 12 mg
of vitamin C. In addition, vitamins B1, B2, B6, E and provitamin A.
Strawberry: The collection nut fruit helps against gout, liver
problems and constipation. It contains a lot of vitamin C (62 mg per 100
g), K, folic acid, biotin and iron, therefore it is conducive to anemia.
Plum: a gentle
helper in digestion. In addition, with 13 mg of vitamin A. Very diverse:
fresh, as compote or cake, in the rum pot. Tip: plum juice!
"In
order to strengthen the immune system and to survive cold waves healthy, a
vitamin and zinc rich diet is important. Many vitamins are not produced by
the body itself, but must be absorbed through the diet. Winter vegetables,
especially different types of cabbage and citrus fruits are therefore a good
nutritional basis to stay healthy in the winter. "
Healthy diet with meat
How
healthy is meat? Bestselling author Jonathan Safran Foer (33) has
initiated a huge discussion with his book "Eating Animals" in the US.
The Germans also love meat, eat on
average 60 kilos per year. But what's in beef steak and pork
schnitzel? In BILD answers nutritionist and author * Sven-David Müller
(40) the most important questions.
How important is meat for our diet?
In general, meat is a useful part of
a healthy diet. We humans are omnivorous - that's what our teeth and
digestive tract are designed for. A mixed diet gets us the best.
·IN EISBEIN STUCK 20% FAT!
How
much fat is actually in the meat? BILD names five examples:
Beef: The tenderloin of beef has the leanest meat with an
average fat content of only 2 to 3%.
Poultry: With 2 to 5% fat content, turkey breast is also very
low in fat.
Veal: Even the chop can
land with a fat content of 5 to 10% without hesitation on your plate.
Lamb: A
lamb leg provides an average fat content of about 10%.
Pork: The
knuckle (haxe) is surrounded by a thick layer of fat. Attention: up to 20%
fat.
How much meat is good for me?
It makes sense to eat meat two to
three times a week. The German Nutrition Society recommends 300 to 600
grams of meat per week.
More does not hurt, but brings
nothing. You can eat practically unlimited amounts of meat - every day a
steak carries no risk. Exception: Those who are prone to gout should
restrict their meat consumption. Studies that say red meat causes cancer
have been refuted.
How can I meaningfully replace meat?
By whole milk and cheese products as
well as by eggs, which are a wholesome food. Soy is not as good as it does
not contain enough iron, calcium, zinc or B vitamins.
Healthy Diet: Tips for Parents
Nutrition
experts sound the alarm: every sixth child in Germany is too
fat. Ascending trend!
The
problem: Up to 80% of fat children
remain overweight even as adults. The consequences are serious illnesses
such as diabetes, heart attack, cancer or dementia. BILD says what a
proper and healthy diet should look like for children.
What should parents pay attention to first?
Prohibitions
do not bring anything! On the contrary! They make one thing (eg
sweets) especially desirable.
This
also applies to constraints: who
is forced to always eat vegetables, can develop a real rejection against it.
Parents should lead by
example. That brings the most!
How many calories do children need?
There
is no hard and fast rule. The older the children are and the more they
move, the more calories they need.
It should be half an hour of sport a
day. Boys usually have a higher energy requirement than girls.
Guideline: An 8-year-old boy needs around 1900 calories, a girl
of the same age around 1700.
What does a balanced diet look
like ?
Children need two cold and one warm
main meal a day. It does not matter whether they eat warm food for lunch
or dinner - it is best to have a family meal together.
·The most important meal for children
is the breakfast - it can, for. A glass of milk and a wholemeal bread with
jam or with cottage cheese and tomato. Alternative: a bowl of oatmeal with
fresh fruits and low-fat yoghurt.
·The hot meal can be z. As a
vegetable pan with rice, broccoli with steak or spaghetti Bolognese.
·As a second cold meal is z. For
example, a wholegrain bread with cheese and kiwi is delicious.
·To make sure the time is not too
long, kids need two snacks: A handful of nuts and a glass of milk or a
banana.
·THE 50 LOWEST CALORIE FOODS
1. Chanterelle, canned 7 kcal / 100 g
2. Bamboo shoots 10.5 kcal / 100 g
3. Endives, fresh 11 kcal / 100 g
4. Cep,
preserved 11 kcal / 100 g
5. Chanterelle, fresh 11.5
kcal / 100 g
6. Lettuce, fresh 12
kcal / 100 g
7. Pickled
gherkin, sour canned 12 kcal / 100 g
8. Artichoke base, fresh 12
kcal / 100 g
9. Cucumber, fresh 12
kcal / 100 g
10. Vegetable drink 12.5 kcal / 100 g
11. Salsify, canned, cooked 13 kcal / 100 g
12. Papaya, fresh 13
kcal / 100 g
13. Rhubarb,
fresh 13 kcal / 100 g
14. Iceberg lettuce, fresh 13
kcal / 100 g
15. Garden squash, fresh 13.5
kcal / 100 g
16. Chinese
cabbage, fresh 13.5 kcal / 100 g
17. Radish, fresh 13.5
kcal / 100 g
18. Radicchio, fresh 13.5
kcal / 100 g
19. Asparagus,
canned, cooked 14 kcal / 100 g
20. Corn salad, fresh 14.5
kcal / 100 g
21. Radishes, fresh 14.5
kcal / 100 g
22. Tomato
juice 14.5 kcal / 100 g
23. Salsify, fresh, cooked 15
kcal / 100 g
24. Red cabbage, preserved, cooked 15
kcal / 100 g
25. Mushrooms,
fresh, cooked 15 kcal / 100 g
26. Vegetable broth 15
kcal / 100 g
27. Mushrooms, fresh 15
kcal / 100 g
28. Celeriac,
fresh, cooked 15 kcal / 100 g
29. Sauerkraut, canned, drained 15.5
kcal / 100 g
30. Celery salad, sour canned 16
kcal / 100 g
31. Asparagus,
fresh, cooked 16 kcal / 100 g
32. Romana salad, fresh 16
kcal / 100 g
33. Celery, fresh 17
kcal / 100 g
34. Salsify,
fresh 17 kcal / 100 g
35. Parsnips, fresh, cooked 17
kcal / 100 g
36. Carrot, canned, cooked 17
kcal / 100 g
37. Chicory,
fresh 17 kcal / 100 g
38. Tomato, red, fresh 17.5
kcal / 100 g
39. Eggplant, fresh, cooked 17.5
kcal / 100 g
40. Leaf
spinach, fresh 17.5 kcal / 100 g
41. Red cabbage, fresh, cooked 18
kcal / 100 g
42. Cauliflower, fresh, cooked 18.5
kcal / 100 g
43. Zucchini,
fresh 19 kcal / 100 g
44. Leaf spinach, cooked 19
kcal / 100 g
45. Zucchini, fresh, cooked 19
kcal / 100 g
46. Celeriac,
fresh 19.5 kcal / 100 g
47. Tomatoes, fresh, cooked 19.6
kcal / 100 g
48. Bean salad, pickle 19,5
kcal / 100 g
49. White
cabbage, fresh, cooked 20 kcal / 100 g
50. Porcini mushroom, fresh 20
kcal / 100 g
What are the most important foods
for children?
Daily: fruits and vegetables; Bread and
cereal flakes; Potatoes, pasta or rice; Milk and milkproducts.
Several times a week: eggs, legumes (peas,
lentils).
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