What are the components of a healthy nutrition plan

The components of a healthy nutrition plan

Again and again the speech is from a healthy nutrition, but which are then at all the components of a healthy nourishing plan? In principle there is not much to consider here, because actually we know ourselves, what gets us, which foods let the scale shoot up and what we ourselves must contribute to losing weight.

However, this does not mean that a layman has any idea what an optimal distribution of nutrients should look like at all. With the innumerable diets it is however also no miracle, if one completely loses the overview. A healthy diet should give the body everything it needs, i.e. important nutrients and vital substances.

The recommendation of the German Nutrition Society (DGE) is that the components of a healthy diet should consist of 50% carbohydrates, 15% protein and 30% fat. However, carbohydrates are the healthy variety found in fruits and vegetables.

Which food groups are essential for a healthy diet?

The most important components of a healthy nutrition plan are therefore definitely vegetables and fruit, of which we should eat 5 portions daily according to the DGE. You do not have to go for exotic varieties for this, but simply seasonal, which also provides the necessary variety.

For example, three servings of vegetables in the form of salads or raw vegetables, steamed vegetables, and also as a smoothie, which can be combined with fruit are ideal. Two servings of fruit are also easy to manage, especially if a fruit is used to prepare juice with vegetables, z.B. Carrots with oranges, pears with celery or green apple with spinach.

Fruit in the market

As far as cereals are concerned, one should pay attention to whole grain products, i.e. whole grain bread or whole grain pasta. They contain valuable fiber, which is why they are good for digestion and also keep you full much longer.

Milk and dairy products should also be part of healthy diet plans. If possible, 2 portions of this should be consumed daily. Fish several times a week is also recommended, but much less meat and sausage.

What about fat?

Very good sources of fat are vegetable cold-pressed oils, nuts and also seeds, as they provide the important unsaturated fatty acids. Nuts and seeds are excellent for snacks or also for muesli, the dose recommended by the DGE is 1 to 2 tablespoons daily. As far as oil is concerned, not only olive oil and rapeseed oil are highly appreciated for their important ingredients, but also coconut oil and grape seed oil.

Margarine, lard or other frying fats should be avoided as far as possible. The consumption of butter, cream and sour cream should also be limited. It is important to pay attention to hidden fats in a healthy diet. When shopping, one should therefore make sure that the food is as natural as possible.

Rostbeaf with sauce

Salt and sugar are not necessarily part of a healthy diet plan. Sweets and sugared drinks should be avoided, which also applies to highly salted foods. In the preparation of food, you can also provide the necessary seasoning with culinary herbs or other spices. It is recommended to drastically reduce the consumption of sugar and salt.

Which drinks are healthy?

Water with lemon and mint

Of course, drinks also play an important role when it comes to the components of a healthy diet plan. You should drink at least 1.5 liters of water or still mineral water per day. Freshly prepared juices are ideal, as well as unsweetened herbal or fruit teas. There is usually nothing wrong with one or two cups of black tea or coffee.

It is important to avoid large amounts of alcohol. Of course, this does not mean that you have to say goodbye to a glass of red wine with dinner or a glass of beer at the end of the day.

Summary on the components of a healthy diet plan

In principle it concerns with the components of a healthy nourishing plan no novelty, because that fruit and vegetables are very healthy, know actually everyone. It’s also not essential to follow exactly the prescribed nutrient values in terms of carbohydrates, fat and protein holds.

If you integrate a lot of fruit and vegetables into your daily diet and also follow the recommendations of the DGE, you can be sure that it is a healthy diet.

Image copyright:
Vegetable spit: Pixabay © RitaE (CC0 Creative Common),
Fruit in the market: Pixabay © ntrief (CC0 Creative Common),
Rostbeaf with sauce: Pixabay © StockSnap (CC0 Creative Common),
Water with lemon and mint: Pixabay © Jenesuispas (CC0 Creative Common).