The 3 points of a healthy diet

Nowadays, you increasingly read about a vegan and vegetarian, healthy diet. But what's really behind it? What does it take, and do you really have to give up everything animal-based? Here I want to give you 3 points of a healthy diet that I think are important.

One of the best things I've ever taught myself (besides various sports, meditation, minimalism, etc.) is a healthy diet.

But what exactly goes into a healthy diet? There are so many different approaches, such as Paleo, low-fat, low-carb, raw food, and vegan. That can be quite confusing.

In the following, I want to show you my path, explain my opinion on it, and share my experiences. So that no one thinks it's the only way and only this is correct, let me tell you: It's MY way =) I'm also not a nutritionist or coach, but I've gained a lot of experience in the field of healthy eating in recent years, read many articles, and sorted them into good and bad.

In general

A diet is considered healthy if it:

1. gives your body all the nutrients it needs,
2. without consuming too many calories (this leads to obesity over time),
3. without absorbing unhealthy substances (e.g., saturated fatty acids, nitrates, excess sodium, or chemicals)

All these points should be considered in the long term and not necessarily viewed daily. It is definitely not a problem if there are days in between where you don't consume enough nutrients or if you indulge and take a short trip to a land of plenty. What's important is the balance of your diet over the long term, which will then positively affect your body and your mind.

So healthy food helps you. A healthy balance between nutrients and calories to build up without consuming too many unhealthy foods.

What nutrients does your body actually need?

He needs essential amino acids (proteins), healthy fats, some carbohydrates for energy balance, and a range of vitamins and minerals, such as iron, calcium, sodium, and potassium, etc. Of course, fiber and, naturally, water, water, and more water are also essential. The list is, of course, much longer.

If a food contains some of these nutrients and not too many empty calories, then it is most likely healthy. For example, spinach contains a lot of fiber, protein, vitamins A, C, E, and K, vitamin B1 (thiamine), riboflavin, vitamin B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese, among other things. And spinach does not have many calories.

In contrast, half a white bread loaf contains a ton of calories with far too few nutrients. You might find an isolated protein and a few vitamins in it. These are considered empty calories, and you should eat as few of them as possible.

If you eat intentionally and in moderation, almost everything is fine. You should also treat yourself to bread now and then, as long as it only makes up a small part of your diet. The rest should be nutrient-rich and nutrient-dense. If you primarily eat empty calories, that automatically leads to an unhealthy diet.

Nutrient-rich foods

Here is an incomplete list of foods that I consider particularly nutritious and also eat daily:

1. Everything that is green

   Green leafy vegetables, for example, are the king of nutrients. They contain a variety of vitamins and minerals, lots of healthy fiber, and hardly any calories or unhealthy stuff. My favorite leafy greens are kale, broccoli, spinach, and mâche. Parsley is also a must.

2. Red, yellow, and orange fruits or vegetables

   These colorful vegetables contain nutrients that are otherwise difficult to find and obtain, such as lycopene, potassium, vitamin C, and A (beta-carotene).
   Vegetables: Carrots, pumpkin, tomatoes, red and yellow bell peppers (Paprika in German), sweet potatoes, and corn
   Fruits: Mangoes, oranges, apricots, bananas, and papaya

3. Onions and garlic

   Onions are practically always in my salads, and usually garlic is in my dishes too. These have protective properties against cancer.

4. Beans and legumes

   Lentils, black beans, red or white beans, peas, and green beans. These are packed with healthy fiber and minerals, as well as plant-based protein. As Grandpa once said, „You can't beat a good lentil soup,“ so these foods should definitely not be missing from your diet.

5. Nuts and seeds

   You can get healthy fats and protein from these foods. Walnuts, almonds, cashews, pumpkin seeds, chia seeds, and quinoa. In health food stores, you'll find, for example, peanut butter and cashew cream made with 100% nut content. Perfect for breakfast!

6. Proteins

   Those who eat a vegan or vegetarian diet get their protein from plant-based sources, such as vegetables, whole grains, and tofu. I get a lot of protein from fish and poultry. I rarely eat red meat, especially processed meats like sausage, cold cuts, bacon, etc. An exception here is Lyoner, which as a Saarlander, of course, cannot be missing (here you are allowed to sin!).

7. Fruits

   Some people are afraid to eat fruit because it contains sugar. I have since discovered that fruit has an extremely positive effect on health and also satisfies my sweet cravings. This way, I avoid industrial sugar by replacing it with fruit sugar. My favorite fruits for years have been mangoes, blueberries, raspberries, and melons.

8. Healthy fats

   Our bodies need healthy fats, and polyunsaturated fats are particularly healthy and seem to lower the risk of heart attack and certain types of cancer. Good sources of healthy fats include: walnuts, canola oil, sunflower seeds, sesame seeds, chia seeds, olive oil, fish, avocados, whole grains, linseed oil, soybeans.

9. Whole grains

   Some people avoid grains, but in my opinion, whole grains are very healthy, as long as they haven't been industrially processed, like flour. That's why I eat a lot of grains, such as oats, amaranth, wild rice (not the mixed kind, but pure wild rice), and quinoa (which technically isn't a grain). But multi-grain bread or chia seed bread are also good foods now and then. Of course, there are many, many types of grains and breads that one should try. Since I don't eat enough bread, I can't be of much help here =)

10. Dairy / Soy

    Personally, I'm not a big fan of dairy products, as even plain milk contains a high sugar content. However, a glass of milk now and then doesn't hurt. Besides sugar, milk also contains calcium and vitamin D, as well as protein, albeit animal-based. Soy milk also contains the same nutrients, plus vitamin B12, which is otherwise difficult for vegans to obtain.

11. Drinks

    You could write several pages on this topic. I exclusively drink tap water at home, as it's very rich in minerals. Of course, you should avoid sugary drinks at all costs. You should also limit alcohol. There's nothing wrong with a glass of red wine, and of course, coffee and tea are also healthy. With coffee, it's the additives like milk or sugar that make it unhealthy.
    A little tip on the side: If you think it's coffee that's keeping you awake, try black coffee or even better, espresso. Incidentally, caffeinated coffee contains much more acid than regular coffee. This acid from the caffeine and the milk is what's keeping you awake!

2. Moderate Diet

Fundamentally, one should stick to the list above and largely cover their daily needs with these foods. However, it doesn't hurt to occasionally incorporate white rice, white bread, sugar, fried foods, and even red meat into your diet. There are no „bad“ foods in that sense. You just need to limit the quantity. Far too many people worry far too much about food. A cup of coffee and a chocolate muffin taste heavenly =)

I've noticed especially in recent years that it's much more relaxed if you watch your diet at home and eat moderately when you're out, for example, at invitations. But if I'm asked what I feel like eating, for instance, I always answer that it should be vegetarian. That way, you can also control your diet a bit when you're out.

A healthy diet

Overall, my diet looks like this:

Most of the time, I eat the foods I listed for you above.

For breakfast, there's muesli or müesli, in Swiss German =). I love wheat bran, but also oat bran. I mix these with rice milk or quinoa milk, sometimes also regular cow's milk. I add sunflower seeds, chia seeds, and sometimes almonds. And of course, fruit. Usually a banana or a mango. That's it. If I have a little more time, I make an omelet from banana, chia seeds, and eggs. Just blend everything and then put it in the pan. Tastes great! Oh yes... for every banana, you need to use two eggs. For example, two bananas and four eggs are enough for two people.

For lunch, there's almost always a salad. For example, a Spinach Salad with Mango and Feta. This can be easily prepared in the evening and taken to work. There's often salad for dinner, but sometimes a vegetable casserole or wild rice with vegetables and fruits. Quinoa tastes great with vegetables and mango mixed in. The possibilities here are endless.

Coffee is then available at work, usually in the form of espresso. I only drink water the rest of the day. I've barely had any sweet drinks for about 10 years. Beer is only consumed on weekends with company, and wine occasionally in the evening with a good dinner. But if you mostly eat green and healthy things, then wine doesn't fit as well with that.

Ernährt man sich zu 80% so, dann ist es durchaus auch für die Seele vetretbar, wenn man ab und an eine Pizza mit einplant oder sich auf einen grossen Teller Pasta freut. Ich bezeichne das immer als Belohnung, obwohl ich mich meist mehr über einen riesigen Salatteller freuen mag.

How to change your diet

Now let's get to the really interesting point. How do you change your diet, which currently might mainly include processed, i.e. industrially produced foods, to a nutrient-rich and natural diet? This healthy diet should be full of vitamins, minerals, and fiber.

Gradually and very slowly!

Here's a step-by-step approach. First, choose an ingredient you can replace, for example, instead of pasta and white rice, you can use wild rice, brown rice, or quinoa. Gradually replace more and more of your dishes with vegan or vegetarian options. In the age of Instagram, Pinterest, and Google, access to good, balanced, and delicious recipes has become easier than ever. No one has to pay for a good recipe book anymore. You can find thousands of sources online. If you need help with this, feel free to message me.

If you like to snack between meals, choose a fruit you really like and replace your snacks with fruit. Here, you don't even have to go for cucumber or carrot sticks, which are gross at first *g* I also prefer sweet snacks, so we often have berries or simply nuts. I love cashews, of course never the salted and roasted ones. Luckily, I prefer the natural ones anyway =).

You don't have to be a vegan tomorrow. Start slowly, take your time.

The key to success lies within you.

Change your attitude towards yourself and how you see yourself. Start telling yourself: „I am someone who eats healthily.“And from time to time, believe even more firmly that you will do this too.

In Guata 🙂