Paleo, vegan, low carb healthy nutrition is now in the form of various nutritional concepts in society. And everyone claims to be the healthiest way to eat. But is there a general formula for a healthy diet? Read here what constitutes a balanced diet, which foods should definitely be on the menu and how healthy eating can be implemented in everyday life. With evolv health you can expect the best suggestions.
Healthy eating: what is it?
In today’s world, nutrition is no longer just an energy intake. It is a statement and an expression of lifestyle. In a study on nutritional behavior, the majority of the respondents stated that they had a healthy diet in everyday life. This is offset by the growing number of overweight people. So there seems to be a gap between the perception and implementation of healthy eating.
It is no wonder that new concepts regularly claim to have found the best way to eat healthily over the long term and these are greedily absorbed by the unsettled population. There are variants where people eat like in the Stone Age, where only raw food is allowed or everything animal is prohibited. There are no carbohydrates, refined sugar or all processed foods that are left out.
Healthy eating: definition
The definition of that or what actually works and does well in terms of nutrition always depends on the individual. Already due to food allergies e.g. against tannins, intolerance gluten, lactose, fructose or ethical conviction no animal products, some food concepts do not apply to certain people due to their food composition. Energy and nutrients from one and the same product are also absorbed differently and processed in the body.
However, what does exist and can serve as a general basis for daily food selection for good nutrition are the nutrition guidelines of the Nutrition Society. These are orientation values for a wholesome diet based on current scientific knowledge.
Healthy eating: the basics
The most important thing for a healthy diet is that it is variable. This is the only way to ensure that the body is supplied with all the macro and micronutrients it needs to stay healthy and productive. If the food is permanently too fat or sugar-prone to heart attack, diabetes, obesity and other diseases of civilization.
In order to provide the body with the optimal nutrition, the specialist societies for Germany, Austria and Switzerland recommend the following daily breakdown of macronutrients (DA-CH reference values) into the daily food selection:
Carbohydrates: 50 to 55 percent
Mainly complex carbohydrates whole grains, vegetables should be ingested, which do not cause the blood sugar to skyrocket and suddenly drop again.
Protein: 10 to 15 percent
Without proteins or their essential amino acids, the body cannot build muscles, organs, cartilage, bones, skin, hair and nails. Metabolism would also get mixed up. Animal proteins in the form of eggs, sausages, fish, and meat and milk products are easier to utilize. Protein is also found in legumes and cereals, for example.
Fat: around 30 percent
For a long time, fat was generally demonized as a fattening agent. The body needs it, on the one hand, to be able to break down certain vitamins and on the other hand as a protective insulation layer. A distinction is now made between good unsaturated fatty acids e.g. nuts seeds, fish, olive oil and bad fats saturated fatty acids e.g. butter, frying fat.