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.<\/p>\n
<\/p>\n
One of the best things I've ever taught myself (besides various sports, meditation, minimalism, etc.) is a healthy diet.<\/p>\n
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.<\/p>\n
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.<\/p>\n
A diet is considered healthy if it:<\/p>\n
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.<\/p>\n
So healthy food helps you. A healthy balance between nutrients and calories<\/strong> to build up without consuming too many unhealthy foods.<\/p>\n 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.<\/p>\n 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.<\/p>\n 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.<\/p>\n 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.<\/p>\n Here is an incomplete list of foods that I consider particularly nutritious and also eat daily:<\/p>\n 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 m\u00e2che. Parsley is also a must.<\/li>\n These colorful vegetables contain nutrients that are otherwise difficult to find and obtain, such as lycopene, potassium, vitamin C, and A (beta-carotene). Onions are practically always in my salads, and usually garlic is in my dishes too. These have protective properties against cancer.<\/li>\n Linsen, schwarze Bohnen, rote oder weisse Bohnen, Erbsen und gr\u00fcne Bohnen. Dort stecken sehr viele gesunde Ballaststoffe und Mineralien sowie pflanzliche Eiweisse. Wie einst Opa schon sagte: „Es geht nicht \u00fcber ein gutes Linsens\u00fcppchen“, so d\u00fcrfen diese Nahrungsmittel auf keinen Fall auf dem Speiseplan fehlen.<\/li>\n 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!<\/li>\n 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!).<\/li>\n 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.<\/li>\n 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.<\/li>\n 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 =)<\/li>\n 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.<\/li>\n 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. Gruns\u00e4tzlich sollte man sich an die obige Liste halten und seinen Tagesbedarf mit diesen Nahrungsmitteln weitestgehend decken. Aber es schadet auch nicht, wenn man mal weissen Reis, Weissbrot, Zucker, frittierte Sachen und auch mal rotes Fleisch in seine Ern\u00e4hrung mit einbaut. Es gibt keine „schlechten“ Nahrungsmittel in dem Sinne. Lediglich die Menge sollte man begrenzen. Viel zu viele Menschen machen sich viel zu viele Gedanken um’s Essen. Eine Tasse Kaffee und ein Schoggimuffin schmecken himmlisch =)<\/p>\n 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.<\/p>\n Overall, my diet looks like this:<\/p>\n Most of the time, I eat the foods I listed for you above.<\/p>\n Zum Fr\u00fchst\u00fcckt gibt es M\u00fcsli oder M\u00fcesli, auf Schweizerdeutsch =). Ich liebe Weizenkleie, aber auch Haferkleie. Diese mische ich mit Reismilch oder Quinoamilch, manchmal auch normale Kuhmilch. Dazu gebe ich Sonnenblumenkerne, Chiasamen und manchmal Mandeln. Ausserdem nat\u00fcrlich Fr\u00fcchte. Meist eine Banane oder\u00a0eine Mango. That’s it. Wenn ich etwas l\u00e4nger Zeit habe, dann mache ich ein Omlett aus Banane, Chiasamen und Eiern. Einfach alles in den Mixer und anschliessend in die Pfanne. Schmeckt tiptop! Achso…pro Banane m\u00fcsst ihr zwei Eier verwenden. Beispielsweise\u00a0zwei Bananen und vier Eier reicht f\u00fcr zwei Personen.<\/p>\n For lunch, there's almost always a salad. For example, a Spinach Salad with Mango and Feta<\/a>. 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.<\/p>\n 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.<\/p>\n Ern\u00e4hrt man sich zu 80% so, dann ist es durchaus auch f\u00fcr 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 \u00fcber einen riesigen Salatteller freuen mag.<\/p>\n 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.<\/p>\n Gradually and very slowly!<\/strong><\/p>\n 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.<\/p>\n 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 =).<\/p>\n You don't have to be a vegan tomorrow. Start slowly, take your time.<\/p>\n Ver\u00e4ndere deine Einstellung zu dir selbst und dazu, wie du dich selbst siehst. Fange an dir zu sagen: „I am someone who eats healthily.<\/strong>“ Und von Zeit zu Zeit glaube fester daran, dass du dies auch tun wirst.<\/p>\n In Guata \ud83d\ude42\u00a0<\/em><\/p>","protected":false},"excerpt":{"rendered":" Immer wieder und immer h\u00e4ufiger\u00a0liest man heutzutage von einer veganen und vegetarischen, gesunden Ern\u00e4hrung. \u00a0Doch was steckt wirklich dahinter? Was braucht es daf\u00fcr und muss man wirklich auf alles Tierische verzichten? Hier m\u00f6chte ich euch … READ MORE<\/a><\/p>","protected":false},"author":1,"featured_media":2997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139],"tags":[271,81],"class_list":["post-2724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-gesunde-ernahrung","tag-vegan","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"_links":{"self":[{"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/posts\/2724","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/comments?post=2724"}],"version-history":[{"count":0,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/posts\/2724\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/media\/2997"}],"wp:attachment":[{"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/media?parent=2724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/categories?post=2724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wandernotizen.com\/en\/wp-json\/wp\/v2\/tags?post=2724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What nutrients does your body actually need?<\/h4>\n
Nutrient-rich foods<\/h2>\n
\n
Everything that is green<\/h4>\n
Red, yellow, and orange fruits or vegetables<\/h4>\n
\nVegetables: Carrots, pumpkin, tomatoes, red and yellow bell peppers (Paprika in German), sweet potatoes, and corn
\nFruits: Mangoes, oranges, apricots, bananas, and papaya<\/li>\nOnions and garlic<\/h4>\n
Beans and legumes<\/h4>\n
Nuts and seeds<\/h4>\n
Proteins<\/h4>\n
Fruits<\/h4>\n
Healthy fats<\/h4>\n
Whole grains<\/h4>\n
Dairy \/ Soy<\/h4>\n
Drinks<\/h4>\n
\nA 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!<\/li>\n<\/ol>\n2. Moderate Diet<\/h2>\n
A healthy diet<\/h2>\n
How to change your diet<\/h2>\n
The key to success lies within you.<\/h3>\n