What unhealthy food do you love

Healthy eating: recipes & tips for your everyday life

Healthy eating is important. That much is certain. After all, it also means you are what you eat. Often the theory remains theory. So that you can get through the day in good shape from now on, we will show you 6 tips on how you can easily eat healthily. Even in your fast everyday life.

What is healthy eating anyway? How do I eat a balanced diet in everyday life? And how can I even shed a few pounds with the right diet? We'll show you everything you need to know. 5 tips in a nutshell.

What is healthy eating?

Basically there is for expression to eat healthy food no general definition. What is healthy and what is not cannot always be defined across the board. But what can be said; No matter if vegan, paleo or Clean eatingFrom a nutritional point of view, a healthy diet should always be balanced. What does that mean exactly? In order for your body to function the way it should function, it needs a variety of nutrients. More accurate, Micronutrients and Macronutrients. We have listed the cornerstones of a healthy diet for you:

Healthy Eating: Macronutrients

Macronutrients or macros are the Main source of energy is carbohydrates, Fats and Egg whites. They form the foundation of all metabolic processes and are essential for life. All 3 nutrients are absorbed through food.

Depending on your individual goal (e.g. losing weight or building muscle), an adapted macronutrient intake is recommended. With our free nutrient calculator you can calculate exactly how much of the individual nutrients you need to take in for your personal goal in just a few steps.

According to the German Nutrition Society, a balanced diet is basically composed as follows:

  • Carbohydrates: 50-65%
  • Protein: 15-25%
  • Fats: 20-30%

Example of building muscle

Do you train hard and want to take your strength training to the next level? Then high-quality proteins are the be-all and end-all. Because proteins are that Muscle fuel number 1. No matter if a creamy one Protein shake after your workout or a crispy Protein granola - with us you will find the right one for every destination and time of day fitness food. Hello protein power.

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Healthy Eating: Micronutrients

Vitamins, minerals and trace elements are essential for the body. Many of the essential nutrients can only be obtained through diet. It is all the more important that you fruits and vegetables daily eats.

The most important vitamins at a glance

VITAMIN B1
Physical exertion (sport, stress, etc.) reduces the vitamin B1 concentration in the blood and within the muscles. For example, vitamin B1 is stored in the muscles and passed on to the corresponding muscles within a stress stimulus.

VITAMIN B6
Vitamin B6 plays an important role in protein synthesis. A deficiency in the B6 vitamin manifests itself primarily in frequent cramps, muscle twitching and weakness. The body's own need for vitamin B6 increases with the protein intake, as vitamin B6 contributes to a normal protein and glycogen balance.

VITAMIN E.
In nature, vitamin E is produced exclusively by plants and animals with the help of photosynthesis. Above all, vitamin E has a high degree of effectiveness for the production of antioxidants in our body. These antioxidants help protect cells from oxidative stress. Vitamin E also contributes to a normal carbohydrate balance and normal protein synthesis.

VITAMIN B9
Similar to vitamin E, vitamin B9 also plays an important role in the functional sequence and process of processing fats and proteins. An adequate supply of B9 contributes to processes in the body's own DNA and RNA. A sufficient supply of vitamin B9 contributes to normal heart function.

VITAMIN B12
Vitamin B12 plays an important role, especially in a vegan diet, because the vitamin is only found in larger quantities in animal products. Among other things, it contributes to the normal functioning of the nervous system and normal energy metabolism.

VITAMIN C
This all-rounder contributes to the reduction of tiredness and fatigue as well as to a normal function of the immune system (physical defense).

VITAMIN D
Vitamin D is also known as the sun hormone because it can be produced by the body itself - but only if there is sufficient sunlight in the form of UVB radiation on the skin. Vitamin D contributes to the maintenance of normal muscle function.

Tip:
Are you currently unable to completely cover your vitamin requirements through your diet? Then we recommend ours Daily Vitamins. They provide you with everything your body needs. The best of fruits and vegetables in capsule form. Ideal in stressful everyday life.

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The most important minerals at a glance

ZINC
Do you find it in shellfish, for example. Zinc is primarily required for the formation of numerous enzymes.

IRON
Indispensable for blood formation. Natural occurrence: e.g. in meat and lentils.

MAGNESIUM
Magnesium, which occurs mainly in chickpeas and pumpkin seeds, contributes to a normal energy balance.

Healthy Eating - Our 6 Tips

Does a healthy diet mean doing without and complicated eating plans for you? We'll convince you otherwise. Because healthy nutrition is one thing above all else: suitable for everyday use. Do you want to be inspired? Our finest fitness food offers you a wide choice. How about ours, for example protein pancakes? You can start the day full of energy without any added sugar or artificial flavors.

1. Old but gold: Eat lots of vegetables and fruits

Fruits and vegetables are healthy. This is definitely nothing new to you. Even if it is the classic tip - it is and will remain true!

The DGE recommends Fruit and vegetables 5 times a day to consume. Above all, it is important that you pay attention to the relationship. Often we eat too much fruit and too few vegetables. That is why the DGE recommends “5 a day” in its campaign 3 servings of vegetables and 2 servings of fruit.

By the way: A handful of nuts or a glass of freshly squeezed orange juice count as one serving. Anyone who chooses chopped carrot sticks, grapes, nuts & Co. wrapping them up as a snack is well prepared - and you really don't need a lot of time for that. Also ours Crunchy veggies or Crunchy fruits (in different flavors) are perfect for a small snack in between.

Discover Crunchy Veggies now

2. Cooking healthy food: Make healthy out of unhealthy food

Do you love burgers, pasta and pizza? We're honest: we don't want to miss out on these delicacies either. But why always choose the "unhealthy" option? With our Recipe ideas we will show you how you can conjure up healthy dishes from real classics in no time at all. You can also easily swap unhealthy foods for the more balanced alternative. That's how it's done:

Healthier alternatives to processed foods:

  • Dried fruit instead of confectionery
  • Home-cooked dishes made from fresh ingredients instead of ready-made products
  • Freshly squeezed juices instead of the sugary supermarket products
  • Healthy snacks instead of fatty and sugary snacks
  • Whole grain products instead of wheat products

3. Healthy eating for every day: Preparation is everything

Who does not know that? You come home hungry from a hard day's work and have nothing tasty in the fridge. But because it has to be done quickly, you reach for the last pack of pasta or the emergency frozen pizza. Although this satisfies hunger, it is unfortunately not really healthy. To prevent this from happening again, it is advisable to use one Nutrition plan to put on. Once written down, weekly shopping is also much easier. You know what you need and don't have to go out several times, but can go shopping straight away for the whole week.

4. Eat as naturally and unprocessed as possible

A healthy diet should only consist of a minimal amount of processed foods. Fresh groceries can end up in the shopping cart when shopping.

Those who prepare their own meals from fresh and unprocessed ingredients have control over what is included. The less they are pre-cooked or processed, the healthier they are usually.

5. Healthy snacks - the alternative to the chocolate bar

Let's be honest - when you have cravings, common sense tends to fail and we reach for sugar-rich chocolate bars and other sweet temptations. Then comes the guilty conscience. But it doesn't have to be. With our Paleo bar you can enjoy it without a guilty conscience. Without chemicals and without added sugar. But with valuable nutrients from organic fruits and nuts.

Snack yourself fit

6. Healthy Eating: Recipes for your quick everyday life

Bring a breath of fresh air into your kitchen. With our Healthy Eating Recipes. Have fun swinging a wooden spoon.

Vegan Buddha Bowl

You don't want to do without pasta? The alternative is soba noodles. This type of pasta is made from buckwheat and is even gluten-free. These look particularly good in our vegan Buddha Bowl. The highlight are our crispy ones Coconut chips as a topping. Our tip: Prepare the Buddha Bowl in the evening, then you will have the perfect lunch the next day. Simply keep the dressing separate from the bowl, mix in the lunch break, done.

To the recipe

Low carb Buddha bowl

And because we love Buddha Bowls so much, another healthy option for you. For this eye-catcher, instead of normal rice, we conjured up spicy cauliflower rice. In this way you not only save calories, but also provide nutrient power at the same time. Try it.

To the recipe

Gluten-free muesli

A balanced breakfast is important to start the day full of energy. In supermarkets, you can often only find cereals with a high percentage of refined sugar. In our variant, we rely entirely on the natural sweetness of bananas.

To the recipe

Light beetroot soup

The beetroot is a real power tuber and provides the nutrient kick in this soup. Prepared healthily and quickly, this soup brings color to your fitness kitchen. At just 350 kcal, it is also a real lightweight and is perfect for losing weight. Good Appetite!

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Superfood power: avocado and chia salad

Superfood power: This crunchy salad with avocado and chia seeds is bursting with good nutrients. Salads can also be prepared wonderfully and are therefore the perfect TO-GO dish to make yourself.

To the recipe

You will also find a lot more delicious ones here Chia seed recipes.

The healthy pasta alternative

Have you ever made your own zucchini pasta? No? Then it is time now at the latest. We'll show you how easy Zoodles are prepared.

To the recipe

Our conclusion

Eating healthy is easier than is often assumed. With a little background knowledge, the right foods and a coordinated plan, you can eat healthy anytime and anywhere - even in stressful everyday life. This is how it works:

  • Be inspired by our healthy fitness recipes
  • Old but gold: Fruit and vegetables 5 times a day (2: 3)
  • Avoid processed foods & fast foods
  • Snack yourself fit with healthy alternatives
  • Create a nutrition plan & shopping list
  • Make sure you have a good balance of nutrients
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