Breaking
FoodNerdy Recipes Management System
Tag

nutrition:

Browsing
health

Balanced Nutrition: 10 Rules for Everyday Life

A balanced diet is crucial for a healthy lifestyle. If you eat healthily, you can usually get by without any dietary supplements or strict diets.

A balanced diet is often mentioned when it comes to a sustainable and healthy lifestyle. But what does that actually mean? With its 10-point plan, the German Society for Nutrition e.V. (DEG) provides a practical guide to a balanced diet. You can follow these ten rules to ensure you eat a balanced diet.

With mindfulness to a balanced diet

Before considering what you eat, consider how you eat.

When you take your time with your meals and eat slowly and mindfully, you can enjoy food more.
You also prevent yourself from overeating. Because: The feeling of satiety only sets in ten to 15 minutes after the start of the meal.
Make sure you chew enough. It’s best to chew each bite 30 to 40 times.
In order for this to succeed, you should avoid disturbing external influences during the meal: the television or mobile phone are now in radio silence.
Careful handling of food also includes not wasting food. We give you 10 simple tips that will make it easy for you to do this.

A balanced diet is varied

A healthy diet uses the entire range of foods, because no single food contains all the necessary nutrients. It should be colorful and varied.

Vegetables, fruit, grains, legumes, oils, seeds and kernels – make sure you have a balanced mix of all food groups.
And you should also vary as much as possible within the groups – for example by eating the wide range of different types of vegetables.
By orienting yourself on the seasonal calendar, this variety is almost guaranteed, because the regional offer changes constantly over the months. The seasonal, regional diet is not only good for you and your health, but also particularly sustainable.

Five a day: plenty of fruit and vegetables

The “five a day” rule is another guide. It says: You should eat three servings of vegetables (400 grams) and two servings of fruit (250 grams) per day. In terms of quantity, fresh fruit and vegetables should make up the largest part of a balanced diet.

Fruit and vegetables provide you with plenty of nutrients and minerals, fiber, vitamins and secondary plant substances. They also bring variety in taste and appearance to the plate.

You should try to include some fruit or vegetables in every meal – for example by slicing fresh apples or bananas into muesli, eating a salad for dinner or enjoying pasta with fresh tomatoes and carrots.

Nuts, oilseeds and dried fruit are also part of the fruit portion. Due to the higher calorie content, the portion size here is around 25 grams. By the way: A smoothie or freshly squeezed juice can occasionally replace a portion of fruit – but not too often, because these usually contain a lot of hidden sugar in the form of fructose.

Minimize sugar and salt

Sugar is a calorie bomb and increases the risk of tooth decay. Increased sugar consumption is also said to be indirectly related to an increased risk of diabetes.

The problem is rarely the deliberately added sugars in tea or food, but the hidden sugars in processed foods and beverages.
Sugar traps include, for example, fruit yoghurt, fruit nectar or muesli. And even in ketchup, dressings and ready meals like pizza, surprising amounts of sugar are often added.
It is therefore worth checking the list of ingredients and the nutrient table. Better yet, avoid processed foods altogether and you’ll have full control over how much sugar goes into your food.
Excessive salt intake is also dangerous for the body: too much salt can increase blood pressure and thus the risk of cardiovascular diseases.

Guide value: It should not be more than six grams of salt per day.
Again, we often ingest far more salt through processed foods than we realize.
Fast food, meat products and cheese in particular are often particularly salty. But there is also a lot of salt in bread and most ready-made products.
Even in your own kitchen, there is often more salt in the food than necessary. Tip: Flavor your food with herbs and other spices before adding salt.
Reduce the salt content in your food step by step. At first, foods with less salt may taste a bit boring. But over time, your taste buds will adjust and become more sensitive again. Then you will even benefit in the end with a richer taste experience.

Healthy fats from vegetable oils

For a while, fats were generally considered unhealthy. We now know that fat is not just fat and has very different nutritional significance depending on its type and origin.

In order to obtain the essential unsaturated fatty acids and vitamin E, we should fall back on valuable, healthy sources of fat. In addition to vegetable oils, this also includes nuts and oilseeds.
Rapeseed oil is highlighted by the DGE as a particularly recommended oil. It has the lowest proportion of saturated fatty acids, but is particularly rich in omega-3 fatty acids and vitamin E.
In addition, walnut, flaxseed, soybean and olive oil also have a good fatty acid profile. Virgin olive oil in particular also contains many secondary plant substances.
On the other hand, saturated fatty acids should only be consumed in small amounts, as they are said to have a negative effect on blood values ​​in particular. Coconut oil, palm oil and animal lard are particularly rich in these saturated fatty acids. You should also avoid palm oil for the sake of the environment.
The trans fatty acids in hydrogenated fats are particularly problematic. These are considered to be one of the causes of cardiovascular diseases and have a negative effect on cholesterol levels. As a result, the risk of a stroke or heart attack increases.
These trans fatty acids are mainly found in industrially processed foods, especially in fried foods such as french fries, donuts or chips. Popcorn, margarine, sausage, croissants, biscuits, dairy products and many convenience products often contain these harmful fats.

Whole grain products are part of a balanced diet

Whenever you reach for grain products, whole grain is the better choice for a balanced diet: Whether pasta, bread, rice or flour – whole grain foods contain more fiber, which increases the risk of type 2 diabetes mellitus, colon cancer, cardiovascular diseases and Reduce dyslipidemia. In addition, high-fiber foods make you feel full for longer and thus prevent binge eating.

Wholegrain products also contain more nutrients than alternatives made from refined flour. They provide valuable long-chain carbohydrates as well as vitamins and minerals and are therefore an important part of a wholesome diet.

Animal products: meat, fish, milk and co.

The DGE recommends milk and milk products to ensure the supply of protein, vitamin B2 and calcium. Fish is also recommended once or twice a week. Oily fish in particular are good suppliers of omega-3 fatty acids, while meat provides iron, selenium and zinc.

On the other hand, the DGE warns of the unhealthy ingredients in meat and sausage: More than 300 grams to 600 grams per week should not be exceeded. Red meat (beef, pork, sheep, goat), which increases the risk of colon cancer, is particularly dangerous.

In general, the DGE therefore advises eating fewer animal products. This is not only better for your health, but also for the environment and climate. After all, milk and meat have the greatest impact on the planet.

In addition, the animals in industrial animal husbandry suffer enormously. You should therefore only buy animal products in organic quality, preferably with a stricter organic seal from Naturland, demeter or Bioland. Here not only an environmentally friendly, but also a species-appropriate animal husbandry is ensured.

It is also possible to cover the nutritional requirements with a vegetarian or vegan diet. There are enough vegetable protein sources such as nuts, seeds and legumes. For vitamins and minerals such as calcium and iron, plant-based products are often the better option anyway. Only the much-discussed vitamin B12 is often neglected in a vegan diet. It is therefore recommended to substitute this accordingly.

Drink enough water

Sufficient fluid intake is essential for all bodily functions. According to the DGE, it should be at least 1.5 liters per day, and up to 2.5 liters on a hot day or with a lot of physical activity.

It is not just how much that is important, but what: Ideal thirst quenchers are water and unsweetened herbal and fruit teas. Tap water is usually the best choice: It is the cheapest and also does not require any packaging or transport routes – and is of the best quality in most areas of Germany.

Lemonades, cola, fruit juice drinks, nectars, iced tea or mixed milk drinks such as iced coffee are not recommended. They usually contain a lot of sugar. Because of the numerous health risks and the risk of addiction, alcohol should only be consumed rarely and in small quantities.

Cook food and meals gently

The ultimate nutrient content of food is highly dependent on how it is prepared: the longer food is exposed to heat and water, the more nutrients are lost. Therefore, the following applies: Cook food as long as necessary, but as short as possible.

Steam cooking and blanching are particularly gentle methods of preparation. But raw food is often a good option too: there are some vegetables that are healthier raw than cooked.

In any case, you should avoid overheating and burning food. Carcinogenic substances develop in the process, which is why you should definitely not eat burned areas.

Balanced lifestyle with enough sport

In addition to a wholesome, healthy diet, sufficient exercise is also part of a balanced lifestyle.

Regular exercise reduces the risk of cardiovascular disease, diabetes, high blood pressure, stroke, colon and breast cancer, and depression. Circulation and metabolism are stimulated and well-being increased. Physical activity also helps to regulate weight in a healthy way.

Neither overweight nor underweight are healthy. That’s why it can be worth keeping an eye on your body weight. However, if you take all of the tips mentioned and eat a balanced diet, do enough sport and lead a healthy lifestyle, you will automatically level off at your ideal body weight.

You can also easily incorporate physical activity into everyday life – for example by taking the stairs instead of the lift or by cycling to work or school. This is also better for the environment in the long term.

Keep Reading
By
Food

Oatmeal Nutrition Facts: Gluten Free, Healthy and Good Calories

Oatmeal is healthy, provides valuable calories and is – at least naturally – gluten-free. You can find out the nutritional values ​​of oatmeal here.

Oatmeal is so healthy: the nutritional values

Oatmeal is not only versatile, it is also one of the healthiest foods. Whether in muesli, as porridge or as a basis for vegetarian patties – with oatmeal you are doing something good for your health.

100 grams of rolled oats contain:

Calories: A little more than 350 calories – a value that makes the figure-conscious in particular sit up and take notice. In fact, these are long-chain carbohydrates that make you long.
Carbohydrates: just under 60 grams
Protein: 13.5 grams – which is why oatmeal is very suitable for a vegan diet and for muscle building.
Fat: seven grams of fat. Compared to other cereals, oats are therefore quite high in fat. However, these are almost exclusively unsaturated fatty acids, which are very healthy for the human body.
Dietary Fiber: Ten grams of dietary fiber and are so very high in dietary fiber. Oatmeal stimulates your digestion and keeps you full for longer.
In addition, the oatmeal provides vitamins and numerous valuable minerals:

Oats are rich in B vitamins, which are important for healthy skin, hair and nails. We also need vitamin B1 and B6 for our nerves.
In addition, with oats you supply your body with essential minerals such as zinc, iron, magnesium, calcium and manganese.
Thanks to the high content of beta-glucan, oatmeal can also help lower cholesterol levels.

Gluten in oatmeal: you need to know that

In itself, the oats are gluten-free and therefore suitable for people with gluten intolerance (celiac disease). However, oatmeal and other oat products can be contaminated with wheat. This is mainly due to the fact that the same machines are used for harvesting.

Important: If you have a gluten intolerance, you should therefore pay attention to the imprint “gluten-free” when buying.

Oats in a gluten-free diet have been discussed for years. According to the Deutsche Zöliakie-Gesellschaft e.V., most people with celiac disease tolerate the (uncontaminated) oats without any symptoms. However, a small proportion has been shown to react negatively to the grain.

Keep Reading
By
Food

Researchers Develop the Perfect Nutrition Plan

Your own diet is closely linked to the problems of our planet. With the “Planetary Health Diet”, experts have designed a diet that is intended to solve global problems – from pollutant emissions to diseases.

First of all: The nutrition plan of the so-called “Planetary Health Diet” is not necessarily vegan – although that would be the best solution in terms of the ecological footprint. But vegetables always play a central role.

The special feature of the Planetary Health Diet is that it focuses equally on the health of people and that of our planet. With this in mind, an international team of 37 researchers designed a special menu and published the result in January 2019 in the journal The Lancet.

How can 10 billion people be fed in 2050?

The experts on the panel, the “EAT Lancet Commission”, come from a wide variety of areas, from politics to agricultural science and health to environmental protection. The goal of their two-year research work: to develop a healthy and sustainable strategy for how the world population can be fed in 2050 – which, according to forecasts, will grow to 10 billion. And without the earth being exploited beyond its limits and without global problems such as civilization diseases, famine and global warming gaining the upper hand.

In plain language, this means that humanity must drastically reduce the consumption of red meat and sugar – by half. On the other hand, the proportion of vegetables in our diet must increase enormously. Fruit, nuts and legumes should also be consumed in large quantities.

This is what the Planetary Health Diet plan looks like

Vegetables: 300 grams (200-600 grams)
Dairy products (whole milk or products made from this amount): 250 grams (0-500 grams)
Whole grains (rice, wheat, corn or other): 232 grams
Fruit: 200 grams (100-300 grams)
Legumes: 75 grams (0-100 grams)
Nuts: 50 grams (0-75 grams)
Starchy vegetables (potatoes, cassava): 50 grams (0-100 grams)
Unsaturated fats: 40 grams (20-80 grams)
Sugar (all sweeteners): 31 grams (0-31 grams)
Poultry: 29 grams (0-58 grams)
Fish: 28 grams (0-100 grams)
Red meat (beef, lamb, pork): 14 grams (0-28 grams)
Eggs: 13 grams (0-25 grams)
Saturated fats: 11.8 grams (0-11.8 grams)
Of course, these are daily averages – after all, 28 grams of fish and 13 grams of eggs hardly make a decent meal. But there are guidelines that can help when putting together the food on the plate. In particular, the total of 300 to 900 grams of fruit and vegetables and the small amount of meat are conspicuous fixed points.

The values ​​in brackets mean that a range is provided here that allows the Planetary Health Diet to be implemented flexibly for everyone. For example, an interpretation of this model is possible in which no animal products are consumed at all – and also one for flexitarians who eat a small steak every two weeks.

Recipe ideas

Numerous recipes can be combined with the Planetary Health Diet. We have put together a small selection for you. Of course, these are only examples (in this case without meat and fish), and not a nutritional plan. Anyone wishing to try them must also consider other meals to ensure he or she is following all of the Planetary Health Diet’s recommendations.

Breakfast smoothie: delicious recipes for a good start to the day
Pumpkin Pancakes: This is how you prepare the spicy pumpkin patties
Frittata: A quick recipe that can be varied (caution: one serving already contains the recommended amount of eggs for a week.)
Chickpea Salad: A vegan recipe
Apple Muffins: Recipe with walnuts
Aloo Matar: Indian potato and pea curry

It’s about a new coordinate system

“We know that the world eats very differently,” says Jessica Fanzo, one of the study authors, on The Lancet podcast. “There is no one answer, there is diet,” adds her colleague Tim Lang from the University of London. It does not make sense, for example, to idealize the Mediterranean diet or to generally recommend eating fish to everyone in the world. Fanzo explains that the Planetary Health Diet is much more about providing a reference meal plan that can and should be adapted for any diet around the world.

However, the researchers not only have an eye on our eating habits, but also on other aspects such as food production and food waste. “It’s not enough for the United States to reduce its hamburger consumption while other countries don’t have these resources and options in the first place,” says Fanzo. It is about a new coordinate system that does justice to the challenges and complexity of the global food system. The aim is to create a win-win situation: for us and for the environment.

Keep Reading
By
Food

Proper Nutrition: 12 Nutrition Myths Debunked!

Eating in the evening makes you fat? Is a Salad the Right Diet? Are smoothies replacing fruit and veg? Utopia has examined 12 nutritional myths.

Nutrition Myth 1: Lettuce is healthy

Lettuce is low in calories, rich in nutrients and particularly healthy. One might think so, but that’s not entirely true. Lettuce consists mainly of water. A lettuce, for example, contains 95 percent water. What other nutrients are in the lettuce and to what extent depends on the state of ripeness and the type of lettuce.

For the right diet, it is advisable to use the respective seasonal variety – then the most nutrients are in the lettuce. In winter and spring, for example, there is lamb’s lettuce. It is rich in vitamin C, provitamin A, potassium, calcium and iron. You can check when which fruit or vegetable is in season in the Utopia seasonal calendar.

Whether a salad is healthy also depends on how it is prepared: For example, a Caesar salad with dressing, parmesan, croutons and chicken breast is not a low-calorie meal. Ready-made salad dressings in particular often contain a lot of fat, salt and sugar. Salad is not generally healthy. But if you chop fresh seasonal vegetables or wild herbs into your salad and sprinkle a few nuts or seeds over it, it can become a real taste experience.

Nutrition Myth 2: Margarine is worse than butter

Butter fans agree: butter simply tastes good. It consists mainly of fat, at least 80 percent. The rest: about 16 percent water, lactose, milk protein, vitamins and minerals. Butter mainly contains easily digestible, short- and medium-chain saturated fatty acids. In addition, it is rich in cholesterol. Cholesterol has long been considered a risk factor for cardiovascular disease. Cholesterol is now considered unproblematic for healthy people.

Margarine, on the other hand, consists of vegetable oils, fats and water. Like butter, it contains about 80 percent fat. So that the whole thing tastes good and looks good, salt, acidifier and the coloring agent beta-carotene are added. Vitamins are often added – for example vitamin E, vitamin A and vitamin D.

Margarine needs to be hardened. In the past, the unhealthy trans fatty acids were created in the process. In the meantime, however, margarine manufacturers have changed production in such a way that the levels of trans fatty acids are low. Because margarine is made from vegetable oils and contains more unsaturated fatty acids, its fatty acid pattern is better. However, margarine often contains palm oil – but there are also palm oil-free margarines.

Ultimately, the choice between margarine and butter is a matter of taste. However, if you have high blood fat levels or want to avoid animal products, you should prefer margarine with a high content of polyunsaturated fatty acids. And regardless of whether it’s butter or margarine: it’s best to spread it thinly on the bread.

Nutrition myth 3: Smoothies are as healthy as fruits and vegetables

Smoothies are trending. We should eat five portions of fruit and vegetables a day. Smoothies are just what you need – but are they really just as healthy as fruit and vegetables?

Smoothies are made from pureed fruits and vegetables. Compared to the starting product, however, they contain fewer nutrients such as fiber and phytochemicals – especially when juice is added. Due to their lower volume, smoothies are less filling than fresh fruit and vegetables. And: The “chewing experience” is missing.

Smoothies are less filling, but at the same time the energy density is higher, so you run the risk of consuming more calories than you think. Store-bought smoothies also have the problem that they cannot do without (plastic) packaging and some sugar, flavorings or other additives are added to them.

Replacing an occasional serving or two of fruit and veg with a smoothie is fine for proper nutrition—but it shouldn’t replace daily servings of fresh fruit and veg. If you drink smoothies, it’s best to make them yourself.

Nutrition myth 4: Eating in the evening makes you fat

Many people – especially those who would like to lose a few pounds on their hips – forego eating in the evening. There are numerous studies that have addressed the issue. The answers are contradictory. The German Society for Nutrition (DGE) takes the position that it doesn’t matter when you eat. The decisive factor is the total energy consumed or consumed throughout the day.

This means that if you eat too much during the day and in the evening, you will also gain weight. So it’s not necessarily helpful to skip dinner. A light and balanced dinner is better. If you want to lose weight, you should make sure that the energy intake corresponds to the energy requirement. So only eat as much energy as your body uses per day.

Nutrition myth 5: Light products make you slim

Light products should contain less energy, fat or sugar. But less sugar does not mean fewer calories. In 2015, the consumer advice center in Bremen examined the Vitalis chocolate muesli by Dr. Oetker with “30% less sugar”. There really was less sugar in the muesli, but the energy content hardly differed from normal muesli.

It’s different with drinks: Less sugar often means fewer calories, but the sweet taste is replaced by sweeteners instead. Sweeteners can have side effects and are not recommended, especially for children. Drinks with sweeteners still taste sweet and make us get used to the sweet taste. In addition, some sweeteners may even have an appetizing effect.

Products with less fat, such as potato chips, often have the same problem: the reduced fat content is hardly noticeable in the number of calories. And if they do, the reduced-fat product often contains more water. Since fat is a flavor carrier, aromas and flavor enhancers are added to make the light product taste good. Industrially processed light products are therefore not much better than normal products.

Nutrition myth 6: Everyone needs to drink at least 2 liters every day

Drinking is important because we need liquid to live. Everyone knows the rule of thumb “drink two liters a day” by now. It is true that adults need about 2.5 liters of liquid per day. This also includes the liquid from food. You should take in the remaining 1.5 liters through drinks to ensure proper nutrition.

However, the individual fluid requirement depends on age and the time of year. The body also quickly needs 0.5 to 1 liter more liquid during sports, heat or illness. Those who tend to drink too little should try to drink at least a liter a day. Pay attention to your thirst and always have something to drink nearby – preferably water or unsweetened tea.

Don’t reach for bottled water from plastic bottles: The tap water in this country is of very high quality and more environmentally friendly – it doesn’t get any cheaper.

Nutrition Myth 7: Vegetable chips are better than potato chips

The name suggests that they are healthy: vegetable chips. Plus, it sounds like a healthier alternative to greasy potato chips. Vegetable chips are also true calorie bombs and can keep up with conventional chips in terms of fat content.

Vegetable chips made from sweet potatoes, carrots and beetroot are not a healthier alternative to potato chips, as confirmed by Stiftung Warentest. In addition to fat, some of the tested products also contained a lot of sugar and even harmful substances. The pollutant load may have been lower since then, provided that the manufacturers reacted, but the recipe will have changed less since then, because: fat tastes good and is a flavor carrier. It’s even better with (a lot of) sugar. So with veggie chips, like any other chips, the snack isn’t healthy just because it has veggies in it. That’s why it should only be enjoyed in moderation, whether made from potatoes or other vegetables.

Nutrition Myth 8: Juice is better than soft drinks

Cola, Fanta and Co. are unhealthy sugar bombs – we all know that. Orange juice for breakfast in the morning, on the other hand, is considered a healthy pick-me-up and almost part of proper nutrition. Fruit juice is made from fruit and contains vitamins and minerals.

But we forget: Juice also contains a lot of calories. A liter of juice can contain about as many calories as a liter of cola. On average between 400 and 500 kilocalories. And not all juices are the same: When buying, you should make sure that you buy real fruit juice. Sugar may have been added to the so-called fruit nectar.

It doesn’t matter whether it’s cola or juice: We should drink water to quench our thirst. Treating yourself to something every now and then is perfectly fine. Compared to cola, juice is the better choice: After all, juice contains vitamins and minerals.

Nutrition Myth 9: Carbohydrates make you fat

This nutritional myth ignores the fact that carbohydrates are a main nutrient in our diet and are not “bad” per se. We need them as a source of energy and so that our brain can work. But there are differences: There are simple and complex carbohydrates.

For example, table sugar is a simple, easily digestible carbohydrate. The blood sugar level rises quickly after consumption and quickly falls again due to increased insulin release. So you quickly regain your appetite. Whole grains or potatoes, on the other hand, contain a lot of complex carbohydrates and our body needs much more time to digest them. This means that the blood sugar level rises much more slowly and we feel full for longer.

So it all depends on what carbohydrates we eat. If you want to lose weight or eat healthily, you should eat complex carbohydrates from vegetables, potatoes and whole grain products. They also contain many vitamins, minerals, secondary plant substances and fiber and have a low fat content. And they fill you up longer.

Nutrition myth 10: Superfoods make you fit and heal diseases

Superfoods are on everyone’s lips – literally. They should be particularly healthy, make you fit and heal diseases. But “superfood” is actually little more than a marketing term for foods that are said to have particular health benefits. Numerous fruits, seeds or berries are among the superfoods.

They all contain a lot of nutrients, are supposed to support bodily functions such as muscle building, the immune system or the metabolism and in some cases even heal diseases. However, these effects are often not scientifically proven. Superfoods are certainly good for your health and in no way harmful – at most for your wallet, because chia seeds, goji berries and quinoa are not cheap.

But what many forget when it comes to superfoods: There is actually no fruit or vegetable that does not have a positive effect on the human body. Therefore, one can ask the question whether the goji berries and the matcha powder really have to be imported from distant countries just so that we can do something good for our health. What is overlooked in this nutritional myth: Regional superfoods such as broccoli, beetroot or flaxseed are better (and significantly cheaper).

Nutrition Myth 11: Frozen foods aren’t as good as fresh produce

What you buy from the freezer is not as healthy as what you buy fresh. Not quite, because that may be true for frozen meals, but not for frozen fruits and vegetables.

If fruit and vegetables are frozen immediately after harvest – as is often the case when processing frozen products – then this has an advantage over fruit and vegetables from the fresh department. Nutrients such as vitamin C are sometimes lost on transport routes and under the influence of light, whereas these are preserved during shock freezing.

A study by the University of Hamburg shows, for example, that the vitamin C content of raw peas has already decreased significantly after seven days of storage at room temperature, while the content hardly changed after two years of deep-freeze storage at -25 degrees.

Nutrition myth 12: Vitamin supplements replace fruit and vegetables

We need vitamins: they are important for many functions in our body. We cannot make them ourselves and must ingest them with food. Anyone who feels weak or sick likes to take a few vitamin pills. They should solve the problem.

The problem with vitamin supplements: The vitamins are isolated. Eating an apple or swallowing a pill – there is no comparison. The Federal Office for Risk Assessment (BfR) says that in most cases taking dietary supplements, which also include vitamin preparations, is superfluous. According to the German Society for Nutrition (DGE), Germany is also not a country with a vitamin deficiency: Most people are adequately supplied.

But there are situations in which it makes sense to resort to such preparations: in the case of unbalanced or inadequate nutrition, pregnancy, breastfeeding or in the elderly and in the case of chronic diseases. But it is better to have a doctor check what is really necessary for proper nutrition.

This also means a healthy amount of vitamins, because a lot doesn’t help much here. On the contrary: an overdose of vitamin D can lead to symptoms of poisoning or cause calcification of the heart, kidneys or lungs. If you consume too much vitamin A, your skin can change and hair loss, headaches or even organ damage can occur. The daily requirement of vitamins can be covered by a varied and balanced diet.

Conclusion: Don’t fall for the marketing promises of light products, superfoods or dietary supplements, but listen to your gut feeling.

Keep Reading
By
Food

Nutrition for Skiers

If you let off steam all day on the ski slopes, you obviously need enough energy. But which foods are the right ones, provide enough power, and do not cause cravings or concentration difficulties? You can find out what the right diet for skiers looks like here!

Nutrition for skiers

In the morning

The right nutrition for skiers in the morning includes an easily digestible, low-fat but still high-energy breakfast, as recommended by the German Ski Instructors Association (DSLV). This could be, for example, wholesome muesli with oatmeal and natural yogurt as well as fruit, nuts, or seeds.

Equally good are a hearty wholemeal bread and a milk drink. Due to the complex carbohydrates and the portion of protein, the blood sugar level rises only slowly and the body gets enough energy for a sporty winter day.

Noon

Greasy meals like chips or schnitzel at lunchtime can make you feel like you have a stone in your stomach after eating – not good conditions for a fun day of skiing in the mountains. Instead, when it comes to nutrition for skiers, care should be taken to ensure that something light and protein-rich is preferred during the lunch break.

For example, a salad with a turkey breast fillet, a hot soup, or even a snack is the better choice. These meals also provide the body with complex carbohydrates and protein, which keeps you full for a long time and is easy to digest. The so dreaded afternoon slump is therefore missing.

Snacks

Fruit, nuts, dried fruit, or muesli bars are particularly recommended as snacks for skiers. They quickly provide energy without putting unnecessary strain on the body – fruit also provides an extra portion of vitamins, and nuts provide minerals and high-quality protein.

Children

Of course, even the little ones can have fun on the ski slopes and race down the slopes. They too should pay attention to the right diet for skiers. Children generally have a higher need for fluids and a higher energy expenditure than adults.

Parents should therefore make sure that they take short drinking breaks from time to time and eat a snack when they are not hungry. Water and isotonic drinks are particularly suitable for young and old to compensate for the loss of minerals.

Keep Reading
By
Food

Child Nutrition: Fast Food Ban for Parents!

Fast food is frowned upon by health-conscious people – but you can treat yourself to it every now and then. But be careful: If you get the urge for a burger or a pizza, don’t eat it in front of small children, because even one-year-olds register good and bad eating habits! That’s the result of a new study. EAT SMARTER explains what’s behind it.

Eeeeeeeeeeeeeeeeeeeeeeeeeeeet!

Child nutrition is an important issue, especially for first-time parents. What can the child eat and what is unhealthy for the little ones? What they often don’t think about is that what they eat also influences the child.

The parents shape their children. Even if the toddler happily munches his carrot mash, he can tell when dad is enjoying a greasy cheeseburger but grimaces at the vegetables. From an early age, we learn which foods we (should) like and which we don’t.

Regional and social factors play a major role here: Germans have different favorite foods than the French, and Hamburgers eat differently than Bavarians. How our parents raise us, our food experiences and genetics influence our eating habits. This is how personal taste develops, which of course is primarily shaped by family.

A study by Cornell University in Ithaca now shows that even small children from the age of one put out their feelers for it. “When babies see someone eating, they not only learn about the food, they also learn who is eating with whom,” explains one of the researchers.

For the study, 200 babies were shown different eating situations via video. In one video, people were apparently strangers to each other and spoke in different languages. In the other video, the actors looked familiar and spoke the same language.

Both groups clearly expressed their feelings towards the food: if they liked it, they looked enthusiastic, if they rejected it, they grimaced. The babies were particularly drawn to the video, in which people interacted intimately. It was striking that when the small children were clearly disgusted, they automatically expected that everyone would share the disgust.

The eye eats with you

Disgust at certain dishes is originally our body’s protective function: it warns of potential pathogens. Anthropologist and epidemiologist Valerie Curtis of the London School of Hygiene and Tropical Medicine believes that disgust evolved over time and is firmly embedded in our genes.

Disgust is expressed by people all over the world with the same facial expression: puckering up the upper lip, wrinkling the nose, sometimes even narrowing the eyes. Small children perceive these facial expressions and, according to the study, also categorize the food as repulsive.

So: Be careful when eating when small children are sitting at the table. Child nutrition is not only what the child gets to eat, but also what the parents eat in front of the child. Because even one-year-olds register disgust or satisfaction from the people around them – if you look peacefully at the burger and wrinkle your nose at the vegetables, you are laying a bad foundation in terms of upbringing.

Keep Reading
By
Lifestyle

The Lion’s Den: Vegan Dog Nutrition

The tenth episode of the 6th season of “The Lion’s Den” is animalistic: three young female founders present their vegan dog food. Can you score with the lions with vegan dog food?

Vegan dog food? This works out!

The vegan diet is now a diet that more and more people live by. Tonight in the “Lion’s Den”, three young female founders want to prove that the renunciation of all animal products can also be applied to the diet of four-legged friends.

Tessa Zaune-Figlar (34), Valerie Hansen (28), and Lisa Walther (29) want to convince the lions with their vegan dog food “VEGDOG” and hope for 150,000 euros. In return, they offer ten percent of their company shares. Will this deal also taste good to the lions?

Healthy dog ​​thanks to vegan dog nutrition?

The inspiration for this unusual business idea was male Nelson: founder Tessa’s dog suffered for years from food intolerance, which manifested itself primarily in the form of gastrointestinal problems and itchy skin. Even after numerous hypoallergenic types of food had been tried without success, the dog owner Tessa, on the advice of a veterinarian, did not feed Nelson animal protein.

At first, the young founder herself was still skeptical: “In the beginning, I thought it was a joke. Feeding a dog vegan – how is that supposed to work? But the desperation was great and so I gave the whole thing a chance.” But the experiment was a success: the food was prepared according to special recipes, and after four weeks the dog was symptom-free and has been on a vegan diet for seven years now.

Vegan dog nutrition – a gap in the market?

However, since cooking for the dog turned out to be very time-consuming, the idea for “VEGDOG” was born. It is the first vegan and grain-free complete feed for dogs that were developed in a one-year development phase in cooperation with specialist veterinarians and specialist laboratories.

The different types of food provide the dog with all the essential nutrients and cover their needs. In addition, only regional, high-quality ingredients are used, which are processed gently and in compliance with the highest quality standards. “VEGDOG” is free from attractants, colorings, and preservatives and does not test on animals.

Keep Reading
By
Lifestyle

Training and Nutrition When Building Muscle: You Have To Consider This

Weight training has many positive effects on the body. With the right diet, you can quickly see changes in your body and muscles. But you should note a few things.

Avoid the 8 biggest mistakes when weight training

#1 Training without a plan

Your training should be structured through. A training plan can help. Because strength training is only about fun, mainly about building muscle. A training plan will help you to train all muscle groups with different, varying exercises.

If you do the exercises from the stomach, they will always be the same ones that are easy for you. In order to achieve results, however, some effort and, above all, variety are required. You can have a training plan drawn up in your gym.

#2 No warm up

Do you shy away from warming up because it’s warm outside anyway or don’t have time? You should change that. With a warm-up, the body pumps more blood through the circulatory system and your muscles, tendons, ligaments and joints are prepared for the effort to come.

This also makes you less prone to injury and more enduring. So use a cardio machine of your choice for eight to ten minutes before every strength training session and cycle, step or run at a moderate pace.

#3 Quantity instead of quality

Only if you pay attention to the technique during training will you also use your target muscles and consequently grow faster. Even if you might be able to lift a few kilos less as a result.

Improper exercise also increases the risk of injury. So always pay attention and ask a trainer if you are unsure.

#4 Wrong training weight

Nobody needs show-offs in the gym. Therefore: only take as much weight as you can really handle and not as much as your neighbor can lift. Excessive training weight can lead to overload or even injuries. Your exercise execution suffers as well.

How do I know my training weight? Legs can move more weight than shoulders. The last reps of a set should be difficult for you. If you can’t do your exercise correctly, the weight is too heavy. If you can move the weight with ease, it’s too light.

#5 No rest between sets

Taking a break between each set is important, even if you feel pressed for time. Because during this break, your muscles fill up their energy stores. This allows you to last longer. But if the breaks are too long, your body cools down again.

#6 No increase in load

Your muscles build up with the training and get used to the strain. So that your progress does not stagnate, you should regularly look for new challenges and set new stimuli.

That doesn’t necessarily mean you need to increase the weights. You can also do more reps per set, switch to free exercises, or add additional exercises.

#7 No cool down

Cool down is the opposite of warm up. They show the body that the stress phase is over and that it can cool down. The heart and breathing rate can be easily regulated during a leisurely ride on the bicycle ergometer or when rolling out on the foam roller.

#8 No recovery period

More is not necessarily more! Give your body a break between workouts to recover. If you train too often, there is not only a higher risk of injury, you also train less effectively and persistently, which in the long run leads to stagnation of your muscle growth.

Keep Reading
By
Cooking Tips

Nutrition: Can I Reheat Spinach?

The opinion that spinach should not be reheated persists. However, one cannot say so in general terms.

That’s why reheating spinach is potentially dangerous

One of the main reasons reheating spinach is discouraged is because of the nitrate ingredient.
In itself, nitrate is harmless to humans. However, babies cannot tolerate the ingredient and can develop blue fever if they eat spinach. It becomes problematic if the spinach is left at room temperature for a long time. Then the nitrate can be converted into nitrite.
In connection with proteins, so-called nitrosamines, which are considered carcinogenic, can be formed. Because of this fact, you should definitely refrain from reheating unchilled spinach.

You can still reheat your spinach this way

However, if you keep the spinach in the fridge, you can safely reheat it the next day.
If you have leftover spinach, cover it with cling film and put it in the fridge as soon as possible. Then you can warm it up the next day without hesitation.
However, you should not keep the spinach for longer than a day, even under these conditions.
You should also reheat it at most once, not more often.

Keep Reading
By
Food

Nutrition Myths: Why Orange Juice is Not as Healthy as You Think

For many, it is simply part of the start of the day: orange juice. However, new evidence shows he is not as healthy as many believe.

The nutritional values ​​in a 230ml glass of orange juice:

Calories: 110
Protein: 2 grams
Carbohydrates: 26 grams
Sugar: 22 grams
Vitamin C: 120 percent of the recommended daily amount
Vitamin B1: 15 percent of the recommended daily amount
Potassium: 13 percent of the recommended daily amount
Folates: 10 percent of the recommended daily amount
It’s actually pretty good, isn’t it? The only recognizable weak point: the sugar content. At 22 grams per glass, orange juice is comparable to a glass of cola, which contains roughly the same amount of sugar. That’s the equivalent of almost nine sugar cubes. Apart from that, however, orange juice is rich in vitamins and should actually be good for our body.

Scott Kahan, however, sees things differently. The scientist is certain that the consumption of orange juice is associated with obesity and organ damage. And not just because of the sugar. Orange juice has been squeezed from several oranges. Consuming the juice cannot be compared to consuming a natural orange. When you eat an orange, you not only take in the same vitamins with significantly fewer calories, but also valuable dietary fiber, which slows down digestion and creates a feeling of satiety. This does not happen with orange juice. You don’t feel full even though you’ve consumed more calories.

Fruit juices have a lot of calories, but they don’t fill you up

According to Kahan, the added sugar is just the tip of the iceberg. The high sugar content can be a problem for diabetics in particular. But they are not the only ones at risk: the large amount of sugar can also be harmful for non-diabetics.

Nevertheless, orange juice also has advantages when consumed correctly: The juice is a direct supplier of carotenoids, falvonoids and vitamin C. Carotenoids support the immune system and, as antioxidants, fight harmful substances in the body. Falvonoid is an anti-inflammatory and inflammation can always be a trigger for serious diseases. Vitamin C is an essential nutrient for the body. It improves and supports the immune system and also acts as an antioxidant.

“If you really like orange juice, it can be worth including in moderate amounts in a balanced diet,” says Scott Kahan. However, all the good stuff in the juice can also be obtained by consuming a whole orange – and with far fewer calories.

Keep Reading
By