Where can I get healthy food ideas? A balanced diet means eating a varied diet, if possible seasonal and regional. It is about meeting your needs for all nutrients, such as carbohydrates, protein, fat, and all vitamins and minerals.
This can only be achieved with the help of a wide variety of foods. A balanced diet does not mean having to do without anything – quite the opposite: Eating a balanced diet means enjoyment and variety and can be easily integrated into everyday life.
Basics of healthy food ideas: liquids, fruit, and vegetables
The basis of a balanced diet is a sufficient supply of low-calorie liquid – at least one and a half liters per day.
The best way to quench thirst is to consume water. Unsweetened tea and diluted fruit juices (1 part juice, two parts water) are also suitable to cover the liquid requirement. Black tea and coffee in moderate quantities – three to four small cups per day – can also help to cover the need for liquids.
Fruit and vegetables should be consumed five times a day, according to the recommendations of the WHO and many nutritional societies.
Ideally, the portions should be divided into two fruit and three vegetables. Raw vegetables should alternate with steamed or cooked vegetables.
One portion corresponds to the size of your own fist – the portion for a child is therefore much smaller than that of a grown man.
On average, one portion of cooked vegetables corresponds to about 200 – 300 grams, raw vegetables 100 – 200 grams, salad 75 – 100 grams, pulses in their raw state about 70 – 100 grams, fruit 125 – 150 grams and vegetable or fruit juice 200 milliliters. One glass of fruit or vegetable juice can replace one portion of fruit a day.