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Healthy eating made easy: concrete tips
How important is it to eat healthy and why is it so crucial? A balanced nutrition plan plays an important role in our overall well-being. It's not just about avoiding processed foods or bad fats. It's about a smart combination of essential nutrients, such as vitamins, minerals, fiber and protein, that help our bodies function properly.
A balanced nutrition plan not only helps us maintain a healthy weight, but can also help prevent a lot of chronic diseases, such as heart disease and diabetes. By eating healthy, we invest in our long-term well-being, increase our daily energy and promote a longer, more active life. We're happy to share some concrete tips that you can apply right away.
Ultimate nutrition tips for better health
Eat plenty of vegetables
Fill half of your plate with vegetables at every meal. They contain large amounts of vitamins, minerals, fiber and antioxidants. Try to eat 600g of vegetables daily, spread over lunch and dinner. Preferably in 3 different colors. Also regularly choose prebiotic options such as onions, garlic and leeks.
Avoid eating processed and red meat
Instead of processed and red meat, choose white meat or poultry or plant-based protein sources such as legumes, tofu and seeds. By including more vegetarian meals in your weekly routine, you will enrich your intake of nutrients and reduce the strain on your body.
A healthy amount of fruit
2 to 3 pieces of fruit a day are sufficient. They contain a lot of vitamins. In addition, the fiber in fruit is also important. It's recommended to eat fruit with its peel. Choose red fruit regularly, as it contains the least sugar. To keep your blood sugar stable, combine fruit with a protein source such as Skyr.
The benefits of boiled eggs
Eggs are a rich source of nutrients, especially choline. Choline gives your liver a powerful detox boost. You can eat up to four hard-boiled eggs a week to support your liver without significantly raising your cholesterol levels.
Choose vegetable oils, in moderation
Choose the right sources of fats and consume them in moderation. Prefer vegetable fats such as olive oil, flaxseed oil and avocado oil. Limit your intake to about two tablespoons per meal (or a maximum of 4 tablespoons per day) to avoid excessive calorie consumption. Also avoid using animal fats.
Be careful with dairy products
The presence of saturated fats in dairy products can potentially pose risks to the body. Limit dairy products and cheeses. Choose protein-rich alternatives.
Water first, quench your thirst
Hydration is very important in maintaining all bodily functions. The way you consume your water is just as essential. Instead of drinking small amounts of water throughout the day, it's better to drink large amounts at once, in bulk. This can promote more efficient digestion and better absorption of nutrients. Drink magnesium-rich water such as Hépar and drink it at room temperature.
Be careful with carbohydrates
Whether fast or slow carbohydrates, carbohydrates can cause large fluctuations in your blood sugar levels. This can have a negative impact on your energy and long-term health. Therefore, limit food like bread, pasta and cookies.
Fermented food
Fermented foods such as sauerkraut, kefir, kimchi and kombucha, contain large amounts of prebiotics and probiotics, which are important in maintaining a healthy gut microbiome.
Embrace herbs and spices in your dishes
Herbs and spices don't just add flavor to your dishes. They're also full of beneficial properties. Therefore, choose cinnamon, oregano, turmeric and ginger. Thus, by incorporating these into your meals, you will ensure a lot of health benefits while flavoring your dishes.
Eat plenty of fiber
Fiber plays a crucial role in healthy digestion and maintaining a consistent weight. By eating between 25 and 35 grams of fiber a day, especially soluble fiber, you can help control your bowel movements, maintain blood sugar levels and lower cholesterol. Foods that contain soluble fiber include oats, legumes, apples and carrots.
Reduce your stress levels
Chronic stress can have detrimental effects on your health. You can use stress-reducing methods, such as meditation, yoga or deep breathing, which can improve not only your mental well-being, but also your overall physical health.
Optimize your gut flora
Gut health plays an essential role in your overall well-being. Use glutamine, spirulina, chlorella, moringa and baobab for a healthy gut wall and liver. By using supplements such as Gut Day & Gut Night, which contain prebiotics and probiotics, you can restore the balance of your gut flora, improve digestion and boost your immune system.
Avoid drinking alcohol
Limit your alcohol consumption. If you do drink alcohol, make sure to stick to a 2:1 ratio. This involves drinking two glasses of water for every glass of alcohol. In addition, avoiding sugars and carbohydrates at meals accompanied by a glass of alcohol helps keep blood sugar stable and reduce the harmful effects of alcohol.
Avoid using artificial sweeteners
Artificial sweeteners can alter gut flora and are often associated with a higher risk of obesity and metabolic problems.
Always start your meal with vegetables
Always eat your vegetables first, then the protein source such as meat or fish, and finish with carbohydrates if you're still hungry. Research shows that starting a meal with fiber-rich vegetables can result in lower blood sugar spikes after the meal. This is because the fiber slows the digestion of sugars, requiring less insulin to regulate blood sugar levels.
Apply the 80% rule
Eat slowly and from a smaller plate than usual. Avoid overeating by waiting 20 minutes before taking a second serving. That way, you will make sure to be only 80% full.
Make these habits a daily routine to take care of your health. Do you have questions about healthy eating? Don't hesitate to contact us.
Amandine De Paepe books (in Dutch)
