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9 Tips on How to Avoid Food Waste During The Holidays

Christmas dinner is about feasting with the family. But when we dine so festively, we should be all the more careful not to waste food. Avoid holiday food waste with these tips.

The rest of the Christmas roast ends up in the garbage, the dumplings would have been enough for several large families. It seems absurd: At the festival of love, we treat food in a particularly careless way. And on the other hand, we often become more aware during this time that other people are in need and, for example, dependent on the food banks.

Food waste is a problem at any time of the year

It should actually be a matter of course throughout the year that we handle food carefully and prevent food waste wherever possible. But the numbers are sobering: According to a study commissioned by the Federal Ministry of Food and Agriculture, every consumer throws away around 75 kilograms of food every year.

47 percent of this waste in households would be avoidable and another 18 percent partially avoidable. Unavoidable food waste is, for example, egg, onion or banana skins, which of course we could not eat. We are responsible for the rest ourselves because we shop wrong or throw away food too early.

The best tips against food waste at Christmas

For the Christmas days, when we often feast a lot or have to provide more people with (celebratory) food than in everyday life, you should consider the following things – to prevent unnecessary food waste from the outset.

1. Plan the Christmas menu carefully

How many people come to the feast, which ingredients do you need exactly, what do you cook for lunch and dinner on all public holidays? The more far-sighted you are planning the Christmas menu, the more targeted you can buy the right quantities. That way, there are no exaggerated hamster purchases, some of which end up in the trash.

2. Talk to guests beforehand

It can also be helpful to involve family members in the planning: how many dumplings does your uncle like to have as a side dish? Does the little sister even want a soup beforehand or is that too much for her? Of course, it should be possible to have a second helping if someone is hungrier than expected. But if you make menu planning as individual as possible, you can influence that less is left over overall.

3. Offer lighter fare

Many families have traditional dishes that are served at Christmas. Anyone who is open to modifying traditions a little can try to make what is often very heavy fare lighter. Roast goose with red cabbage and dumplings is hearty and filling – there is a high risk of not eating everything. How about a fresh salad as a side instead? Fish or vegetarian main dishes are also less digestible and the risk of food waste is reduced.

4. Prefer loose goods when shopping

In order to buy the right amount of food as precisely as possible, it is advisable not to use large packs. It is better to buy loose than packaged goods or choose groceries from the deli counter. By the way, this has two advantages: Not only can you more easily adjust the purchases to the number of guests, but you also avoid unnecessary packaging waste.

5. Buy last-minute fresh produce

Do all the Christmas shopping a few days in advance? That’s not a good idea. It makes more sense to procure all food that can be stored well for a long time with sufficient lead time. If the menu includes fresh items like lamb’s lettuce and perishable fruits and vegetables, ideally stock up on those ingredients the day before Christmas Eve. This way you ensure that the food for the feast does not spoil beforehand – causing food waste and despair in the kitchen.

6. Serve small portions

Christmas dinner is the epitome of gluttony. Still, we don’t have to encourage the habit of overeating. Serve multiple courses, but each in small portions – so all guests feel spoiled without the feast getting out of hand. Eating less often means less food waste.

7. Store leftovers properly

If something is left over after the feast, the elaborately prepared meal does not have to end up in the garbage. Store the leftovers in separate containers in the fridge – note the different temperature zones -, freeze them (label with the current date!) or preserve them in some other way, for example by boiling them down. Very important: Do not leave meat and fish at room temperature for a long time and it is best to freeze both immediately after eating.

8. Use the leftovers creatively

Aside from the fact that a second portion of Christmas dinner tastes just as good for lunch the next day: be creative and think about how you can use the leftovers to make something new that is just as delicious. Leftover raclette meat can be fried, for example, and used in casseroles, cold in salads, etc. Leftovers taste cold with tartar sauce, with salad or as a sandwich. Diced and fried with an egg in a pan, dumplings become a completely different dish.

9. Make other people happy

The nice elderly woman who lives next door is spending Christmas alone? She will certainly be happy if you bring her a portion of roast or a piece of stollen if you have miscalculated the amount. You can probably think of another way to make other people happy with a part of your celebratory meal!

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Cooking Tips

Meal and Food Defrosting Guide

Defrosting meals can be one of the trickiest things of the time. Failure to remove the meal from the freezer in time to properly thaw before cooking can result in failure. So you’re dying to remember to take the bowls out of the freezer and put them in the fridge on time, but how long does it take?

Defrosting meals

There are three ways you can adequately defrost meals – in the fridge, it’s just one of several options. Here are the three recommended food-safe methods, so if you’re in a bind and forgot to get the meal out of the freezer – don’t worry. There are three methods you can use to defrost the meal. Also, note how to freeze food properly.

The problem of defrosting meals

Individual dishes will most likely defrost overnight, e.g. frozen bread can be defrosted in this way. Casseroles, bags of food, and roasts will not. They will probably thaw in the fridge for 24-48 hours. One of the biggest mistakes is thinking that a casserole dish will thaw overnight in the fridge. That’s not true. To effectively plan the week’s meals, I usually decide on Sunday what I’m going to do for the week and jot it down on a calendar. I also include in my notes the time it takes me to get the dish out of the freezer and put it in the fridge for proper defrosting. This helps me not to get caught in a quandary during the week and have the food on the table half frozen.

1. Defrost in the refrigerator

This method takes the longest but is the best for the quality and shelf life of the food. If you decide you don’t want to eat the meal or are going to a friend’s place for dinner instead, you can still refreeze the meal without worrying about its safety of the meal.

2. Thawing in cold water

You can wrap a casserole or freezer bag in an extra plastic bag and place it in the sink submerged in cold water. The additional bag is designed to protect the food from getting wet. This method is faster and usually only takes a few hours, but you should change the water every 30 minutes. You also risk water penetrating the product. I only recommend this method for thawing meat, marinated meat, soups, or items in plastic containers. It is not recommended to refreeze objects that you have unfrozen using this method.

3. Defrost in the microwave

This is by far the quickest method of defrosting food, but you must prepare the dish promptly. It also won’t work for you if you use foil baking pans (they aren’t microwavable). And you can’t refreeze the meals that have been thawed this way unless you cook them first.

Cook frozen food

You can also cook them while frozen. You just need to add about 50% more time to the listed cooking time. That means if it says cook for 1 hour, you should plan to cook it for at least 1.5 hours, maybe even longer. However, this does not apply to all foods. Because defrosting the spinach is usually quick. Also, note tips for warming up the spinach.

The instructions above for adding 50% are for stovetop and oven cooking. When it comes to the best time to get your meals out of the freezer in order to defrost them at the right time.

General guidelines for thawing

Here are some general guidelines for thawing.

  • Single servings – overnight or in the microwave
  • Casserole dishes, freezer bags, and medium-sized plastic containers – 24 to 48 hours
  • Meat (including marinated meat and roasts) – 5 hours per kilo
  • Ready slices of bread (already baked) – 24 hours (on the countertop)
  • Loaves of bread, uncooked – Overnight (in the fridge)
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Food

Sodium Acetate: This is What E 262 Causes in Food

Sodium acetate acts as an acidity regulator and preservative in various foods. The additive is considered harmless. We’ll show you where it usually occurs.

On many toast ingredient lists you’ll find this entry: “Acidity regulators: sodium acetates.” Behind this are the sodium salts of acetic acid. Strictly speaking, there is sodium acetate and sodium diacetate, but sodium acetate is often spoken of in general.

Sodium acetates have various effects in food:
The additives reduce the sour taste in acidic foods.
In addition, the pH value (i.e. the degree of acidity) of food and medicines can be controlled and stabilized via sodium acetate. Hence the name “acidity regulator”.
Sodium acetates preserve baked goods. They could theoretically also be listed as preservatives.
Sodium acetates can be produced from acetic acid by simple chemical reactions. At room temperature they form a white crystalline powder that is readily soluble in water.

Sodium acetates in food

Accordingly, sodium acetate (E 262) is permitted in almost all foods without restrictions. Unrestricted means here: Manufacturers can use as much as they need for the desired effect. In Latin it means “quantum satis”. There are only a few exceptions, such as organic food. These must not contain sodium acetate.

You can find sodium acetate in these foods:
canned vegetables
canned fish
Mozzarella and whey cheese (e.g. ricotta)
Baked goods (e.g. toast or white bread)
Baby food

Are sodium acetates harmful?

As reported by the consumer initiative, sodium acetate is considered harmless. There is no recommended maximum daily intake.

Some experts are fundamentally critical of the approximately 150 additives permitted in baked goods – for example, they can have a negative impact on the intestinal flora. However, it is unclear whether the statement also applies to sodium acetate. However, it is possible that the EU will reassess sodium acetate in the future.

If you want to avoid sodium acetate, go for organic foods. You also avoid other additives and synthetic pesticides, and you also support sustainable agriculture.

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Cooking Tips

Edible Plant Parts – No Case for the Bin!

Admittedly, we were really wide-eyed when Wanda completely cleaned a kiwi with skin and hair during the breakfast break for the first time. Isn’t that poisonous…? we asked. nope was the answer.

You really can’t explain why some parts of the plant make it onto the plate as a matter of course and why others are categorically spurned. It is worth it to us to take a closer look at the topic with an open mind.

When supposed waste becomes a kitchen star

After the preparation of fruit and vegetables, the compost heap is sometimes larger than the meal itself. Valuable and tasty plant parts are often thrown away in the process. affluent society. ignorance. Habit. Wanda slyly felt about it and so she groped her way curiously and made a little space on her plate for seeds, peel and leafy greens. Result: A lot of the avoided accessories of our plant-based food are not only edible, but also tasty, healthy and included free with the vegetables! Time to finally get the plant parts out of their “garbage image”…

Of hard shells and soft cores

Seeds, skins and leaves usually have one thing in common: a densely packed supply of nutrients. In addition, a high fiber content, which comes from a significantly lower water content in these parts of the plant. Your digestion will be happy!

Three parts of plants that are often avoided and their properties at a glance:

The peel – guardian of vitamins?

A widespread thesis is that there are many vitamins under the outer cell layer, the shell. Is that even true? Most of the time yes. In the case of potatoes, however, the vitamin content tends to decrease towards the skin. But that’s usually true. This is also the case with apples, whose vitamin content in the skin is about seven times higher, according to Prof. Bognar (Federal Research Institute for Nutrition). The peel is also often many times richer in proteins and minerals. No wonder that it is often automatically eaten with many types of vegetables and fruit. In the case of a raw tomato, this is for practical reasons alone, as it is only held together by its skin.

Shell Facts:

Antioxidant plant compounds serve to protect the fruit from sun exposure and oxygen
In the shell are polyphenols and vitamin C
These act not only in the plant, but also in the human body as antioxidants and protect against aging processes and cell damage
Apple peel is particularly popular against constipation due to its high pectin content
Vitamin C in citrus peels has a dehydrating effect

The core – power center for new life

The core, botanically more correctly referred to as seed, fruit, drupe, is the basis for the propagation of vegetable and fruit plants.

Seed Facts:

The seed naturally contains nutrients that are intended to promote the growth and further development of the seedling
In the case of stone fruit, the edible seed is in the hard stone fruit, which must first be dried and then cracked (almonds, apricots). The same principle applies to popular seeds such as pumpkin or sunflower seeds
While stone fruit has to make do with just one seed, tomatoes, cucumbers and pumpkins, for example, contain several dozen seeds that are edible without any problems
The components of seeds are scientifically evaluated in a differentiated manner for human consumption, which is why you should inform yourself and weigh up before eating (see information on avocado seeds below).
Kernels that are not used in the food industry are being used more and more to generate energy by being burned, such as corn cobs or olive kernels.

The leafy green – Important for the red blood

Chlorophyll – a boring term for plant pigments, which used to be discussed in biology classes and which for a long time only really interested hobby aquarists. But ever since the green smoothie era began, chlorophyll has been on everyone’s lips as the green happiness of health. And not without reason – there is a lot of power in the green foliage of the plants…

Leaf Green Facts:

Chlorophyll is essential for photosynthesis in plants
Chlorophyll is similar to the human blood pigment hemoglobin
It promotes the absorption of iron and magnesium
It is blood-forming, blood-purifying and cell-strengthening and therefore also good for brain function
Tip: If you harvest leafy greens while the plant is growing, keep in mind that the fruit will then be smaller

You have to try these unusual plant parts!

Fruits

fruit Edible plant part possibility of use
pineapple Peel It is very firm at first and needs to be soaked after washing. Then you can simmer them for the infusion. This can help you lose weight, have a detoxifying effect and be good for kidney stones or high blood pressure.
banana Peel The yellowish peel is edible and is said to have antibiotic and anti-fungal properties. In South America, the peel is cooked or eaten raw. Try some pureed zest in a smoothie!
strawberries Green hood The small green caps of the strawberry can be eaten without any problems. They contain an extra shot of antioxidants and flavonoids.
kiwi Peel Have you ever bitten into a kiwi like an apple? This is common in New Zealand. For this you simply have to cut the hair of the kiwi z. B. Rub off with a vegetable brush. Alternatively, you can also buy a Golden Kiwi directly.
mango Peel Skin and fruit are edible. The peel contains many antioxidants and has an anti-inflammatory effect. The greenish mango peel is not poisonous, at most it has an unusual taste. The peel can be eaten raw or processed into a smoothie or lassi. You can also cut them into small pieces and enjoy them as a candied snack. Approach cautiously at first!
watermelon Peel If you peel the green skin, you can grated the melon peel as a salad, or use it pureed in a soup or smoothie.
citrus fruits Peel The grated peels of lemons, oranges or limes are very popular for baking. You can also let them dry and enjoy them as a sparkling tea.

Vegetables

 

vegetables Edible plant part possibility of use
fennel fennel green It is suitable as a spicy herb for pasta and soups. The feathered part of the green is eaten. Blanched in hot water for 2 minutes, it can spice up any dish as a decorative, tasty herb.
Herbs like parsley, dill and basil stems Not only the fine leaves of many herbs, but also the slightly stronger stalks are good in smoothies, salads and soups and give them a special flavor. So, don’t be too strict when sorting!
Kohlrabi leaves The leaves of kohlrabi can also be processed into vegetable chips, pesto, soup or in a salad.
pumpkin peel, seeds and flowers And that doesn’t just apply to Hokkaido. You can eat the peel, seeds and flowers of almost all edible pumpkin varieties. If the shell is too hard, you can boil it in a broth. You can easily bake the kernels in the oven.
Corn leaf hair In Chinese folk medicine, health-promoting properties are ascribed to the golden hair of corn. It is eaten as a tea or as a raw snack and has a sweetish milky taste.
carrots leaf green Have you ever tried carrot green pesto? Then it’s high time! Simply mix together with sundried tomatoes, garlic, maple syrup, oil and salt
leek leaves You always cut off the firmer, green leaves and only eat the white part? Just put the green parts in the pan a little earlier, then they will be just as tasty as the white ones.
radish leaf green From the green leaves of radishes you can z. B. make a wonderful pesto or a delicious soup – try our recipe!
Beetroot leaf green The green and red patterned leaves of the beetroot can be prepared like chard in a smoothie, in a salad or steamed and have a similar taste.
celery leaf green The leaves of the celery are great to use in a smoothie or puree in a soup.
asparagus (white) Peel The woody shells of white asparagus are usually cut off, as they greatly limit the tender pleasure of eating asparagus. However, you can still cook them in a vegetable broth with butter and cream. The nutrients and flavors are transferred to the water and a strengthening soup is created. The shells are skimmed off after cooking.
zucchini peel, seeds and flowers Baked zucchini blossoms as a garnish for salads or soups look great and are even loved in gourmet kitchens. Plus, this is a delicious way to curb the zucchini glut.
onion/ garlic Peel Onion skins are particularly rich in quercetin. The taste, however, takes some getting used to and is not really digestible. We recommend boiling the bowls with (leftover) vegetables as a warming broth and skimming them off before consumption.
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Food

Raw Food Diet

Not only in the meine ernte gardens, but everywhere where vegetables and fruit grow, there is a typical picture at harvest time: small and large hands reach for bright red tomatoes, poke for crunchy peas and reach for the sweetest apple on the tree. Many delicacies do not even end up in the harvest basket, but are eaten with relish in their “raw state” – far away from the saucepan and pan. Because that’s how it tastes best.

In the meine ernte team we deal a lot with different forms of nutrition. In this report we will go into more detail about the raw food diet and describe how you can integrate it into your everyday life.

Raw food definition

According to the 1997 Gießen Raw Food Study, a raw food diet is “a form of diet that largely or exclusively contains unheated plant (and sometimes animal) foods.” However, raw food does not mean that food is consumed exclusively raw, i.e. not heated at all. Only the limit to which food is heated is a maximum of 42 degrees. Background: Proteins are denatured at higher temperatures, which usually occur during normal cooking. For raw food representatives, this is an indication that the cell structure is damaged and the food is restricted in its actual function. Nutritional values ​​such as vitamins and minerals are also often lost through cooking, as they evaporate in the steam or accumulate in the cooking water. The nutrients cannot be absorbed by the human body at all or only with difficulty.
In addition to heating over 42 degrees, there are other processing methods, such as fermentation, which are excluded by some of the practicing raw foodists. The principle: The food consumed should be natural and processed as little as possible.

Food selection

The basic components of the raw food diet are fruits and vegetables. These can be cleverly supplemented with nuts, sprouts, sprouts and wild plants. Cold-spun honey and cold-pressed oils as well as dried plants are also possible.

Foods that are typically NOT found on the raw food menu include:

legumes such as B. Beans
potatoes
Conventionally made bread (raw bread would be baked at 42 degrees for 6 hours)
Fried or boiled animal meat or fish
pasta
Legumes and potatoes have to be heated to a high temperature in order to kill substances that are toxic to humans and make them digestible. For other foods, processing is switched to raw food conditions. Raw foodists often also live vegetarian or vegan.

Raw food variants

Raw food is not just raw food. It offers variants and as with any diet – you decide for yourself what is good for you and how your individual diet should be structured.

Raw food containing animal foods

The consumption of animal foods is possible as part of the raw food diet if you do not want to do without them altogether. Raw milk cheese, raw fish and raw, possibly dried meat expand the menu. Above all, it is important to ensure good hygienic conditions, since spoilage germs can spread particularly quickly here.

Raw vegan

Raw vegans make sure to eat only plant-based foods. Fruit, vegetables, nuts, seeds, sprouts, wild plants and some (pseudo) grains such as millet, quinoa, chia, couscous or amaranth are the main foods. The same applies here: Maximum heating up to 42 degrees and no industrial processing if possible.

Primal diet

The so-called Urkost describes a form of raw food in which the plants are eaten as they grow. The vegetables are not washed and any insects on and in the plant are also eaten. Except for this small protein snack, the Urkost is vegan.

Raw food – positive effects

Like many holistic and balanced forms of nutrition, raw food is also said to have positive health effects, such as:

higher efficiency
improvement of skin problems
Improvement of allergies/hay fever
An obvious advantage of raw food is the high fiber intake of raw fruits and vegetables, which, after digestion has adjusted, can prevent intestinal dysfunction such as e.g. B. constipation can relieve.

From our point of view, health improvements are based on the individual implementation and the health condition of the individual. However, in addition to the possible physical changes, we see other advantages with the raw food diet:

Taste expedition

The consumption of raw and little processed fruit and vegetables sharpens the sense of taste and lets us (re)discover the variety of natural tastes. Due to too many spices, fats and over-breeding of foods, many of us have lost our awareness of natural foods. For this reason, some raw foodists do without spices and also garlic and onions, as these can mask the original taste.

Conscious Eating

A conscious raw food diet means planning and research. One deals intensively with one’s diet, chews longer on the more al dente food, ideally also pays more attention to a better origin of the food, since eating it raw increases sensitivity.

Waste avoidance

Making conscious purchasing decisions can have a positive effect on the ecological footprint, since, for example, less plastic waste is produced, less is thrown away, etc.

Critics of raw food

The assumption of the raw food theory is that some nutrients are destroyed by too much heat (> 42 degrees) or changed in such a way that they are more difficult for the body to absorb. More energy must therefore be expended to absorb the beneficial nutrients from the cooked food. This idea applies to some nutrients such as B. Vitamin C quite justified. Raw foodists are much better supplied with vitamin C. However, the Gießen long-term study from 1997 with people who consumed at least 80% of their diet as raw food showed that the test persons were deficient in iron, magnesium, calcium, zinc, iodine, vitamin D, vitamin B2 and vitamin B2 had B12. Therefore, the raw food should be well planned and a sufficient supply of these critical nutrients should be ensured.

Here is a selection of vitamins and nutrients to keep an eye on:
Vitamin B12
Basically, high amounts of B12 are only found in the innards of animal meat, including certain sea creatures, as well as in certain types of cheese. Supplementation should be considered, especially in the case of predominantly vegan raw food, and the level should be checked by a doctor if necessary.

Vitamins A and E

There are certain nutrients that are only made accessible to the body through the heating process. These include vitamins A and E – a heated z. B. steamed or boiled carrots therefore have a higher availability of vitamin A than a raw carrot.

Iron and proteins

The iron and protein intake is critical for raw foodists, since animal products are often avoided. The easiest way to get enough protein and iron from a plant-based diet is primarily to eat legumes (beans, peas, etc.). Unfortunately, these are not an alternative source of raw food: they have to be cooked because they contain lectins, which are toxic to humans when raw. Iron is necessary for blood formation and the need should also be covered.

The nutrients described are intended to show you by way of example that the nutrient intake is changed by raw food and that you should keep additional aspects in mind, as is basically the case with every form of nutrition. If necessary, you can have this checked by visiting your family doctor.

Recipes and tips in the household:

If you feel like (increasingly) eating raw food, you can start with a variety of new recipes. Gradually replacing meals with raw foods avoids spoiling the fun by making the switch too quickly. As always, we are in favor of particularly simple solutions: Breakfast can be a bowl of fruit or a green smoothie, for example. When it comes to smoothies, you should make sure that you consume them just as slowly as you would solid fruits and vegetables. Your stomach can process the added fructose and fiber better. Smoothies are also ideal as a snack on the go, but the following applies: the higher the “green content” (vegetable) in the smoothie, the healthier it is. How about a frothy gazpacho made with fresh tomatoes, peppers and zucchini? Or zucchini noodles with homemade basil pesto? Or cold soaked couscous with spring onions and apples for lunch or dinner?

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health

9 Foods That Help With Weight Loss

Eat as much as you want, but still lose weight – that’s what many people dream of. Unfortunately, there are no foods that will actively make you slim the more you eat. However, there are foods that help you lose weight or are simply so low in calories that you can eat them without a guilty conscience. Here you can find out what they are.

About 67 percent of men and 53 percent of women in Germany are overweight – and accordingly millions of people would like to lose weight. There can be various reasons for this, for example for the sake of health or simply to feel better (again). The problem is that many of those affected rely on the wrong strategy, such as radical diets, and thus do not achieve any success, at least not in the long term. Instead, the yo-yo effect occurs.

Because sustainable weight loss only works through a permanent change in lifestyle and this is based on three pillars: motivation, exercise and nutrition. Only together do they lead to the desired success. However, diet plays a particularly important role: it determines the calorie intake and, to a large extent, whether you gain or lose weight.

The basic principle of weight reduction

On paper, weight loss is a simple calculation: if you take in more calories than you expend, you gain weight. If you burn more calories than you take in, you lose weight. Your weight is therefore largely controlled by your diet.

But a closer look at the three pillars makes it clear that they mesh like the cogs of a clockwork: A change in diet and exercise habits only works with motivation. More sport increases the body’s basal metabolic rate, which in turn makes a radical diet superfluous. But only if no more calories are consumed than consumed does sport lead to success, which in turn increases motivation.

It’s an upward spiral, so to speak, if you approach the sustainable diet correctly. The right foods are an important part of this, but they cannot lead to weight loss on their own.

These foods make losing weight easier

Unfortunately, weight loss isn’t as simple as choosing the right foods and eating as much of them as possible. But choosing your food carefully makes sense to maximize diet success and secure it in the long term. Your goal should therefore be to eat healthier permanently without having to give up too much – otherwise the risk of relapse is high.

What you need, therefore, are foods that are delicious, yet low in calories and provide you with all the essential nutrients so you don’t slip into quantitative or qualitative malnutrition. Foods that fill you up and maybe even boost your metabolism so you burn more calories without having to exercise more.

Here is a list of foods that bring exactly such effects and can therefore support your weight loss:

Water

Water is the elixir of life for humans and therefore the most important food of all. It should be the first thing you eat in the morning and the last thing in the evening.

It is best to choose still water, alternatively with carbonic acid or as a tea. This allows you to give your body a feeling of satiety and new energy, without any calories.

On the other hand, juices and soft drinks are a bad choice because they contain sugar or other unhealthy substances. Not only is this bad for your health, but it can also encourage weight gain. An exception can be special juice cures. But in normal everyday life it is important to drink enough water – preferably in small portions distributed throughout the day.

You are welcome to spice it up a bit with the following ingredients, because then the water not only tastes better, but it is even healthier:

Ginger: The root is rich in vitamins and antioxidants. Therefore, it is considered a natural anti-aging and healing agent. It is also used as a spice and gives the water a slightly pungent taste. Ginger, for example, is said to help against nausea and strengthen the immune system. In addition, it stimulates the metabolism.
Lemon: Lemon water is all the rage right now, and not without reason. A dash of lemon in the drinking water provides valuable vitamin C and thus strengthens the immune system. It is also said to reduce cellulite and improve fat digestion.
Apple cider vinegar: The taste may take some getting used to, but apple cider vinegar in water is considered extremely healthy. It boosts metabolism, strengthens the immune system, regulates blood lipid levels and has a detoxifying effect.
Berries: Fresh or frozen berries in the water give it a delicious taste and provide you with valuable vitamins. The so-called “Infused Water” also helps with detoxification.
Herbs: Finally, fresh herbs can also be added to the water. Mint and lemon balm are particularly suitable, for example in combination with lemon or berries. The flavored water not only tastes better, but also absorbs valuable nutrients from the herbs. Depending on the type chosen, this has positive effects such as calming the nervous system or regulating digestion.
As you can see, drinking water does not have to be boring and you are welcome to combine these healthy additives as you wish. So when you get hungry, always drink a glass of water first, with or without natural additives. In many cases, the hunger will disappear or you will automatically eat less afterwards. Nevertheless, in a sustainable diet you should of course not eat too little, but eat the right things.

Nuts

One of those right foods are nuts, although they tend to be avoided on diets due to their high calorie content. In fact, you should only use them in moderation, but avoiding nuts altogether is not recommended.

Nuts help reduce inflammation in the body and are believed to be beneficial for heart health.

In addition, they lower the cholesterol level and provide healthy fatty acids, valuable nutrients and an optimal ratio of proteins and dietary fibers. Nuts keep you full for longer and prevent cravings. It’s best to eat about a handful of unprocessed organic nuts per day.

Vegetables

Vegetables in all their variations are indispensable for a balanced diet and for every diet.

Unlike fruit, vegetables contain very little sugar of their own. This means that it is low in calories and can also be consumed in large quantities.

It also offers a high nutrient density: You can absorb many valuable vitamins, minerals and trace elements from vegetables without having to worry about unhealthy ingredients such as sugar.

Of course, it is important that the vegetables are fresh and unprocessed and not contaminated with chemicals. So pay attention to organic quality. Frozen vegetables can also be a good choice if they have been frozen straight after harvest and unprocessed.

So you can grab your fill of many types of vegetables and eat your fill without a guilty conscience. You should only be careful with sweet potatoes, swedes and beetroot, which are somewhat richer in sugar and calories. They are still considered healthy, so they should be on your menu in smaller quantities.

Extremely low in calories but rich in nutrients are, for example

cucumbers
spinach
chard
tomatoes
carrots
broccoli
mushrooms
Kale
rhubarb
asparagus
fennel as well
Any kind of green salad

Potatoes are also considered a healthy vegetable, but they contain a comparatively large amount of carbohydrates and should therefore be a side dish rather than a main food.

Low in calories but high in nutrients, this makes vegetables the perfect food if you want to lose weight. In principle, you can eat as much of it until you are full. But be careful with dressings made of oil, dips or similar additives, because these quickly turn vegetables into a calorie bomb.

You should also not eat too many vegetables raw, as this can cause bloating. A pure raw food diet can also lead to vitamin and nutrient deficiencies. Vegetables should therefore be an important part of your diet, both raw and boiled, roasted, grilled, steamed or steamed – but it’s all about the right balance.

Pseudo grain

In addition to vegetables, many people rely on grains in their daily diet as “fillers”. It’s not a must, but it’s not forbidden either.

So you don’t have to follow low-carb diets or similar trends to lose weight sustainably. Instead, pseudo grains are an optimal choice.

Behind this term are grains, which are used in a similar way to cereals, but belong to different plant species. The best known examples are quinoa, amaranth and buckwheat. They are considered to be rich in protein and important minerals. They are also gluten-free, which distinguishes them from many grains. It is precisely this mixture of proteins, fiber, healthy fatty acids, valuable micronutrients and healthy carbohydrates that make pseudocereals so popular.

They can be processed in a variety of ways and taste good, for example, puffed in muesli, cooked as an alternative to rice or as meatless patties, to name just a few of the many possibilities.

Due to their high protein content, they provide a quick and lasting feeling of satiety, so you have to eat less than with conventional cereals to get full, while giving your body significantly more nutrients. Pseudo-cereals should therefore be on your menu as an alternative, as an alternation or as a combination to conventional cereals.

Legumes

Legumes in all their variations are also considered to be very healthy and ideal for a sustainable diet. These include, for example, peas, lentils or beans and all products made from them, from hummus to pasta.

Similar to pseudocereals, it is the high protein content that makes legumes ideal for weight loss, because they are filling and at the same time stimulate digestion.

They also contain a lot of iron and lower the cholesterol level. Other valuable nutrients are vitamins B1, B6, folic acid and potassium.

However, legumes can cause digestive problems if you add them to your diet suddenly or in large quantities, and they’re not exactly low in calories. Therefore, slowly approach the beans, lentils and peas, then they will become a valuable companion in your weight loss – and beyond.

Seed

The so-called Aztec diet was in vogue for some time and is based on the basic principle: losing weight with the help of seeds.

While a one-sided diet is never recommended, one thing you can learn from this approach is incorporating seeds into your diet.

Because chia, flax, sesame and hemp seeds, but also pumpkin and sunflower seeds are considered extremely healthy and helpful for weight loss. On the one hand, this is due to the fact that they only swell up completely in the stomach and thus ensure a long-lasting feeling of satiety even with small amounts. On the other hand, they have a high nutrient density. Above all, they provide large amounts of omega-3 fatty acids, calcium, iron, magnesium and selenium – to name just a few nutrients. They are also rich in protein and fiber.

So they fill you up for a long time, lower cholesterol levels and blood pressure, support the hormone balance, have an anti-inflammatory effect, stimulate digestion and act as a protective mucous layer for the intestines.

Seeds thus help you to eat fewer calories, but at the same time provide your body with important nutrients. You can and should therefore include them in your daily diet as pudding, in soup, in a salad, in a vegetable bowl, in muesli, in yoghurt or in many other ways.

By the way: You can process many seeds, legumes and pseudocereals as well as some types of grain into sprouts and seedlings. This makes them more tolerable and even healthier, but requires a bit of know-how and time.

Fruit

Lots of fresh fruit and vegetables – you have certainly heard this basic rule many times and used it as a guide for weight loss.

However, the fruit issue is a double-edged sword, because many types of fruit have a high fructose content.

This not only means a comparatively high number of calories, but also a burden on your health.

Although it is a natural sugar, it has the same negative effects on your body and weight as processed sugar. Therefore, it should only be consumed in small amounts. Eating as much fresh fruit as possible is therefore not a good strategy for weight loss or a healthy diet in general. Nevertheless, fruit undoubtedly belongs on the menu. So eat fresh fruit regularly, but rather in small amounts and choose the types consciously.

For example, they are low in sugar

apples
pears
oranges
watermelons
grapefruits

The following applies: the riper the fruit is and the sweeter it tastes, the more fructose it contains. Very sweet varieties or overripe fruit should therefore be avoided. A good alternative are berries in all their variations, because they are low in calories and packed with valuable nutrients.

Strawberries, for example, contain a lot of folate, currants have more vitamin C than lemons, blackberries are rich in vitamin A and blueberries contain more vitamin E. The nutrient density of berries is therefore extremely high, coupled with little fructose and carbohydrates – so you can eat with a clear conscience may.

Coffee

Good news if you love coffee: you don’t have to do without it despite your diet.

In fact, it can even help with weight loss. Not only does it boost your digestion and metabolism, it also stimulates brown body fat cells.

This means that you will burn extra calories and not actively lose weight, but at least you will gain weight less quickly. Up to four normal-sized cups of around 200 milliliters per day are considered safe, provided you are not consuming caffeine elsewhere. You should also avoid sugar in your coffee.

Tea

However, if you are less the coffee type and prefer tea, you can also fully enjoy this pleasure. Tasty tea can help you if you’re struggling to drink enough water. However, you should definitely avoid sugar, milk, honey or even syrup here, so as not to turn the actually very healthy food into an unhealthy calorie bomb.

Spread throughout the day, fruit and herbal teas are particularly suitable for adding some variety to your drinks. These usually contain no caffeine and can therefore be enjoyed without restrictions.

Green teas such as Sencha or Matcha in particular are said to have properties that help with weight loss. In addition to numerous vitamins and metabolism-boosting caffeine, they contain the secondary plant substance catechins. This can have a positive effect on blood sugar levels, but can also help with high blood pressure, among other things. Other caffeinated varieties such as white, black, yellow and jasmine tea also contain this substance.

In order to preserve the valuable ingredients as well as a good taste and, above all, a safe, well-tolerated food, you should always pay attention to the correct preparation of tea.

Conclusion

There are no foods that will automatically shed the pounds. But once you make the right food choices, you no longer need to go hungry to lose weight and maintain long-term dieting success.

So if you snack on fresh berries instead of chocolate or eat quinoa with vegetables instead of pasta and cheese in the evening, a diet doesn’t feel so bad. You will probably even feel much better after a short time, since you will not only lose weight, but also supply your body with more valuable nutrients and benefit from them in terms of health.

So these foods will help you get leaner and healthier. These effects are even greater if you keep an eye on the other two pillars of motivation and sport and avoid high-calorie and high-sugar foods.

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health

Eat Healthy

Health is more than the absence of disease. According to the WHO definition, someone who is in complete physical, mental and social well-being is considered to be healthy. This article gives you 11 tips on how to get closer to this state through your diet, and another part focuses on exercise and the mind. A first tip in advance: Taking our advice calmly can also contribute to your health.

Avoid sugar as much as possible!

Sugar consumption impairs the performance of the immune system: bacteria, viruses, fungi and other parasites then have an ideal gateway to your body.

Incidentally, it doesn’t matter whether you eat refined white sugar, raw cane sugar or honey. Neither of these sugars is healthier than the other. Brown sugar is colored and whole cane sugar and honey also contain negligible amounts of minerals. In fact, the human organism does not need any additional sugar. Basic foods contain – in the form of carbohydrates – the amount of sugar that the human body needs to function. For everything else, it is true that the body can cope with small amounts, but it quickly becomes too much. The consequences include Tooth decay, obesity, a rapid drop in blood sugar levels and, as a result, a spiral of cravings and more sugar begins. In the worst case, there is a risk of diabetes.

Tip: Also watch out for hidden sugars in finished products. As a rule of thumb, anything ending in – ose is a sugar.

Fasting relieves!

Fasting isn’t just for losing weight. When you temporarily go without food, your body mobilizes its reserves. Toxins are broken down and cells are renewed, and a chain of beneficial biochemical processes is triggered. Fasting has been shown to reduce inflammation, has a rejuvenating, regenerating effect and lowers high blood pressure. A variant of fasting is juice fasting. If a longer fasting cure is too much for you, you can try intermittent fasting. This involves either not eating for 16 hours a day for a short period of time or eating normally for five days and reducing the calorie intake to around 1000 kcal for two days.

Eat local and seasonal!

These two factors often go hand in hand. The advantages are manifold. Regional foods are fully mature, do not have high Co2 emissions under their belt, are less packaged and motivate people to cook fresh. In addition, seasonal foods are often cheaper because there is a lot of the product available at the right time. Last but not least, demand and supply are in synergy with regional food. Nature sets the table exactly as you need it: Fresh wild herbs in spring detoxify and replenish the reserves of vitamins used up in winter, juicy melons and cucumbers quench summer thirst and thanks to the rich harvest in autumn provide the vitamin reserves for the barren winter. Numerous winter vegetables provide a high dose of vitamin C. Such a life in harmony with nature ensures your health and wholeness.

Cook yourself!

Industrially manufactured finished / convenience products fool us into thinking that we save a lot of time when we use them. The truth is, it’s possible to cook a simple, delicious meal in half an hour. Ready meals contain too much fat, too much sugar, artificial flavors, preservatives, and other additives that can harm you. They are also poorer in vitamins than fresh food. Cooking for yourself promotes your mindfulness and your connection to the environment.

5. Eat a lot of raw food!

….but not exclusively. Raw fruit and vegetables contain the full amount of the plant’s vitamins, minerals, fiber and secondary plant substances such as carotenoids and flavonoids. These are considered important antioxidants. With a pure raw food diet, it can happen that you take in too little fat, which is essential for the utilization of vitamins A and K, so keep it in moderation.

6. Eat sprouts and wild herbs!

Sprouts contain all the boost of vitamins and minerals needed to grow and mature a plant. You can take advantage of this concentrated concentration of life force. Wild herbs offer a similar density of vital substances. They are mostly archetypes of our conventional vegetables, which are bred more for size and ease of processing and have lost their taste and nutrients over the centuries.

7. Avoid animal proteins and eat plant-based foods!

Animal amino acids from meat, fish, milk and egg are more similar to human protein and are therefore easier to digest and absorb. At first glance, this seems more efficient. However, animal proteins have the disadvantage that we take in a lot of saturated fats and cholesterol with them, which are unhealthy. Studies show that replacing animal with vegetable variants can prevent heart and circulatory diseases, cancer, as well as obesity and diabetes. Vegetable proteins are found in legumes such as beans, peas or lentils, as well as in wheat germ such as barley grass.

8. Drink enough!

Adequate intake of fluids is of course also part of the meal. The drinking recommendation of the German Society for Nutrition is two to three liters of water for a healthy adult. It is not recommended to drink more because the water then flushes valuable minerals out of the body. Anyone who drinks a glass of lemon water or a spoonful of Oxymel dissolved in a glass of water in the morning does something for their metabolism or specifically for their health. Many people swear by juice-based fasts. This is where the health benefits of fruits and vegetables come back to the table. But be careful with tempting juices and smoothies from the supermarket shelf. Not everything that is there contains 100% fruit or vegetables. Watch out for added sugars and flavorings. Even without added sugar, there is usually a high proportion of natural fructose here.

Many tasty herbal teas can support your drinking habits or be used for medicinal purposes.

9. Avoid alcohol, nicotine, and caffeine

All right, it’s not news. Nevertheless: All three contain cell and nerve toxins and have a harmful effect on your organism. They weaken your immune system, put a strain on your liver, nervous system and kidneys. Think about why you need these stimulants and find other ways to relax, be relieved, rested, or motivated.

10. Take control of your own food!

The beauty is that by tending to your harvest yourself, you can take care of many of the above points. Gardening is a healthy way to exercise outdoors. It’s a good feeling to be out in the fresh air, to have more autonomy over what you eat and to know under what conditions the food that later ends up on your plate was grown. You don’t have to be self-sufficient to do this. If you don’t have your own garden, a spot on the sunny windowsill will suffice. There you can grow tasty herbs or crunchy sprouts. Cool cellars are suitable for allowing aromatic edible mushrooms to sprout. If you want to go even deeper but don’t have your own garden, you can rent an allotment garden or a meine ernte vegetable garden. In some cities there are also community gardens and garden projects in which several parties work together. It’s fun and the workload and experiences are shared. No matter how much you can and want to devote yourself to growing food, each step creates a bridge between you and the environment in which you live.

11. Keep it up!

The state of research is also changing rapidly in relation to nutrition. Reading articles about nutrition from time to time refreshes your own motivation to keep the topic of health in your hands. Trying out different foods, dishes, ingredients and preparation techniques is fun, encourages a varied diet and boosts your creativity. Have you ever dried fruit or fermented vegetables?

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