15 tips to make your diet healthieradmin
Healthy nutrition is not about diets or bans: food should not only be the topic that our thoughts are constantly circling around, but above all one thing – taste good! Nutritionist Matthias Riedl explains how this works and how we do our body good at the same time so that we can benefit from it for a long time : “Around 80 percent of people eat the wrong food. At least half of all illnesses are diet-related. The wrong diet can cause diseases or they make it worse.” These include diabetes, arthrosis, elevated blood lipid levels, some types of cancer, and diseases of the digestive tractetc. Small changes are enough to make things right again. The doctor recommends changing 20 percent of your habits, leaving 80 percent as they are. Because: “Maintaining the quality of life, i.e. staying happy and satisfied, is the prerequisite for persevering.”
These 15 eating habits can make you healthier
1. Eat a lot of vegetables . Matthias Riedl says we all eat too little fiber and it’s mainly in vegetables. 500 grams per day would be ideal. So bring it on.
2. Eat the right amount of protein. Riedl: “Many women eat too little protein. If there is a deficiency, the body gets the vital protein from the muscles.” Not good.
3 . Also use vegetable protein sources as an alternative to meat . Vegetables, nuts, tofu, beans, etc. are particularly rich in protein. White beans even contain more protein than meat. Riedl: “Plant protein reduces the risk of a heart attack in the long term. If you rely more on vegetable proteins instead of meat, you can count on a longer life.”
4. Eat more legumes . Especially if you are vegetarian or vegan. Chickpeas, beans, lentils are rich in vegetable protein and fiber. They contain B vitamins as well as vitamins A, C and E, which protect the nerves and immune system. In addition, they slow down the absorption of carbohydrates, allowing the insulin level to rise more slowly and thus relieving the pancreas. Riedl: “Pulses are the best superfood.”
5. Skimp on carbs when you’re just laying on the couch. Riedl: “If you hardly move, you don’t need carbohydrates. If you move a lot, you also have to eat carbohydrates, preferably in high-fiber versions.”
6. Fat is great! Riedl: “Fats are not as bad as you think – you can eat as much as you want.” Above all, natural, high-quality oils such as cold-pressed olive or linseed oil are known to be very healthy. The expert even gives the all-clear for butter: “Butter from grazing cows contains a high proportion of anti-inflammatory omega-3 fatty acids. Contrary to what has long been claimed, trans fats from dairy products are not harmful to health and are no longer associated with weight gain.”
7. Eat nuts. Riedl thinks that even if they contain a lot of fat, nuts are more likely to help you lose weight than the other way around. They are high in fibre, which is good for the intestinal flora, and are very healthy thanks to their secondary plant substances.
8. Take a break . Riedl: “2 to 3 meals a day are good for the body.” The body needs a break in between. Constant snacking keeps the digestive tract constantly busy. It has to constantly scan the incoming food for pathogens. “Continuous operation can overwhelm the immune system and fuel inflammatory processes .” The teeth and the pancreas also need the breaks.
9. Fast occasionally . Riedl: “Fasting is an element of species-appropriate nutrition. It’s almost as if we need hunger from time to time to regenerate. Two or three hours after eating, when the digestive tract is becoming increasingly empty, autophagy begins , a Metabolic process in which cells are repaired and old things are cleared away.”
10. Or just eat dinner earlier and then don’t eat again until breakfast . It is ideal if there are 12 hours or more between the two meals. The nutritionist calls this night fasting.
11. Don’t diet or follow any diet trends blindly. The microbiome , i.e. the large family of bacteria in the intestine, contributes a lot to the immune system and mental health. The more food you omit, the more one-sided (and unhappy) the bacterial cultures become.
12. So take good care of your microbiome. Eat probiotics, which are foods WITH healthy bacteria. This includes, above all, lactic acid fermented products such as yoghurt, kefir, sauerkraut, miso paste, etc., and eat prebiotics, i.e. foods that are food FOR the bacteria, i.e. above all foods rich in fibre: fruit, whole grain products and vegetables, such as the two following.
13. Eat cold potatoes (e.g. in potato salad). Riedl: “Potatoes provide roughage, protein and vitamin C. They are particularly healthy if they cool down in the skin after cooking. This forms resistant starch, which is digested like roughage that protects the intestine.” And eat onion. They contain strong cell-protecting sulphides, have an anti-inflammatory effect, lower cholesterol and stimulate both gastric juice secretion and intestinal movement.
14. Use fresh herbs and spices such as parsley, lovage, mint, pepper, turmeric , ginger and so on. They have an anti-inflammatory, antibacterial, antioxidant effect, contain vitamins and most are natural remedies in their own way.
15 Try seaweed. Riedl: The vegetables from the sea there are around 500,000 species are rich in antioxidants, omega-3 fatty acids, chlorophyll and calcium. This strengthens the immune system and helps prevent dementia. The fucoidan they contain even destroys cancer cells. In smoothies, for example, they do quite well.