Healthy Eating

1. Eating well means balanced eating

The basis of eating well is balance. Each food group provides your body with different nutrients and supports different processes. By eating a balanced diet, you provide your body with everything it needs: carbohydrates, vitamins, minerals, healthy fats and proteins. Unbalanced diets should be avoided because eating well is about variety, not monotony. Avoid eating ready meals on a regular basis. Some ready meals can contain a lot of hidden ingredients which can have a negative impact on health. You’ll soon see: eating well is easier than you think. By following our tips for healthy meals using high-quality products, there will soon be no room left in your fridge for ready meals.

2. Include fruit and vegetables in your diet

Do you know the general rule of “5 a day” and what it means? It is recommended that adults eat 650 grams of fruit and vegetables a day². But let’s be honest: does this figure really conjure up a specific amount in your head? If not, you’re not alone. The German 5-a-day association “5 am Tag e.V”³ has launched a campaign to promote greater awareness when eating fruit and vegetables. The guideline recommends consuming at least three portions of vegetables and two portions of fruit a day. But what exactly is a portion? A portion is an amount that fits in your hands, for example, a bell pepper, a courgette, an apple or a banana. But it can also be a handful of lentils, chickpeas, beans or other pulses or even unsalted nuts. Try to eat as many different varieties as possible – the keyword here is “balanced diet”.

For a meal plan containing five portions of vegetables and fruit, here’s what we recommend: instead of just enjoying a breakfast of cereal with milk, add some fresh fruit to the mix. Whether strawberries, raspberries, blueberries or a banana, just add whatever you feel like eating in the morning. For many people, it’s easy to eat well at home. But when it comes to dining out, things become more difficult. By taking just a few more minutes in the morning to prepare a healthy snack for between meals, however, eating well can be very easy, even on the road. How about, for example, some raw fruit and vegetables? Our tip: pepper and carrot sticks with a light hummus dip. Then a mixed salad with nuts around midday, and a mixed fruit salad and green smoothie in the afternoon. Ending a long day with a cosy dinner is a special ritual for a lot of people. You can easily prepare a portion of vegetables here as well as a side dish with meat, fish or other dishes. The integration of fruits and vegetables into your diet can be easy.

3. Whole grain is the new wheat

For healthy digestive health and therefore intestinal health, it is important to consume enough fibre. The daily fibre requirement in your diet is best covered by complex carbohydrates. These are primarily found in whole-grain products, potatoes, pulses and vegetables.

Here’s one simple tip for eating better with whole-grain products:

Usually, anyone who enjoys cooking has a selection of recipes and dishes in their repertoire, which they serve up regularly. Spaghetti bolognese is very often one of these. What type of pasta do you usually use to make the dish? White pasta? Replace white spaghetti with whole-grain spaghetti to instantly have a healthier meal. It’s no question that both white flour and whole-grain flour contain a lot of carbohydrates. But the crucial point here is that white flour primarily contains short-chain carbohydrates, while whole-grain flour consists of long-chain carbohydrates, which make us feel fuller for longer.

4. Complement a healthy diet with animal products

Animal products provide our body with valuable nutrients. Did you know that vitamin B12 is almost only found in animal products, i.e., fish, meat, dairy products and eggs? If you are vegetarian or vegan, you probably already know this. For those who refrain from eating animal products, we recommend the following foods for supplying your body with vitamin B12:

• Fortified breakfast cereals
• Coconut milk
• Spreads made from yeast extracts
• Fortified soy milk

Find out here how you can prepare a healthy vegetarian dinner with some simple recipes or download informational material here here to find out more about which foods contain the essential nutrients and vitamins you need to fuel your body. The choice is yours.

If you choose to eat animal products, we recommend the following meal plan:

• Dairy products such as yoghurt or buttermilk can be eaten daily
• Oily fish can be eaten 1 to 2 times per week
• Eat meat 1 to 2 times per week
• Eat eggs occasionally, as eggs are good for your health

These are only dietary recommendations which you can use as the basis for looking after your health, your body and your wellbeing. The perfect diet doesn’t exist.

5. Incorporate natural healthy fats

Fats are a primary plant substance, making them essential for our bodies. But there are good and bad fatty acids. It is therefore important to pay attention to what fats we choose. For example, nuts, fish, vegetable oils and avocados contain good saturated fats, while animal products such as butter, cheese, cream or sausages contain bad saturated fats. Some ready meals are also packed with saturated fats.

Here’s one simply tip for eating healthier with unsaturated fats:

Do you already cook using canola oil? Canola oil is a real all-rounder in the kitchen and contains only a minimal amount of saturated fats with more unsaturated fats instead. The vegetable oil also contains vitamin E, which contributes to the protection of cells from oxidative stress.

“There is considerable evidence that a healthy lifestyle has a positive impact on our health – not only in integrative medicine, but also in conventional medicine. Alongside sufficient exercise, sleep, meditation, positive social interaction and a sufficient supply of nutrients, diet is one of the most important aspects.” – Kathrin Eidenberg, specialist of Internal Medicine

…more dietary recommendations can be found in the video.

6. Avoid sugar and salt to eat better

A slice of cake here, a bar of chocolate there… Eating candy can quickly get out of hand and become a habit. Sugary foods should instead be enjoyed with care and only in moderation. If you feel like having a snack in front of the TV in the evening, grab a handful of unsalted nuts instead of milk chocolate or chips. Give it a try. Giving up sugar can be a good way to start eating well and pave the way for a sugar-free diet.

It’s the same when it comes to salt. After all, foods and dishes high in salt or sodium aren’t good for our bodies in the long run. To eat better, make sure to only add as much salt as needed for seasoning when cooking. Instead of salt, try adding flavour using other spices. Eating excessive amounts of sugary or salty foods exposes you to health risks such as weight gain and increased blood pressure or blood glucose levels. There is also a risk of illnesses such as heart disease or diabetes.

7. Eat and drink healthily

If you plan to improve your eating habits, you need to go beyond what you eat and think about what you drink. After all, drinking well and healthily is another essential component of a healthy diet. Although they taste good, you should avoid sugary drinks such as lemonade or iced tea as much as possible. You should also limit your consumption of caffeine. As an alternative, we recommend covering your daily hydration requirement of 2 to 3 liters per day with water or unsweetened tea. When you drink plenty of water, you’ll notice you don’t need caffeine as much.

8. Prepare healthy food carefully

It is harder to find a healthy, complete meal that is ready to eat in the supermarket. But if you invest time in choosing and preparing your meals and follow simple tips for eating well, you’ll be able to whip up a healthy meal quicker than you think. When preparing fruit and vegetables, it is important not to overheat it or cook it for too long. Otherwise, valuable vitamins and other nutrients are lost. If you want to fry vegetables, fish or meat, use as little oil as possible. Cooking healthily is therefore all about cooking carefully.

9. Take time to eat meals

Everyday life can sometimes be very stressful. But this doesn’t mean you should forget to take care of yourself and have a healthy meal after a busy day. Be strong: after looking in your freezer, decide against the frozen pizza and freshly prepare a healthy dinner instead. Once your delicious meal is ready, avoid sitting with it in front of the television and set your phone aside, even if you’re dining alone. Deliberately take time to eat and don’t finish it too quickly. Mindful eating gives you the chance to concentrate on your body and your needs. This is especially important with healthy eating. It helps you develop an awareness of what you’re eating, how you’re eating and why you’re eating.

10. Combine healthy eating and regular exercise

We’d like to leave you with something as a final tip: Adding exercise to your everyday routine. By itself, healthy eating is only enough for very few people, both physically and mentally. A healthy level of fitness is all part of feeling good in your own skin. Take time to go for a walk or jog or become healthy and happier by taking part in a team sport. There are numerous ways to keep fit and combine diet with exercise, whether the goal is to lose weight or just to feel balanced. No one becomes an athlete overnight, so start small and find out for yourself how you can live a more healthy life.

Many people who combine exercise and diet focus on taking sports nutrition supplements, calories and the right amount of protein for their body. Find out more about nutrients for on the road here.