Eating healthy is important. It’s like that. And then, we always say “you are what you eat”. Well, fortunately, this theory remains mostly a theory. So that you are in shape every day now, we show you 6 tips for eating healthy and balanced. And even if you don’t have a lot of time.
But, what is healthy eating? How to eat balanced daily? And how to adapt your diet to lose a few pounds? We tell you everything you need to know. 5 tips quickly summarized.
What Is Healthy Eating?
There is not really a universal definition for the term “healthy eating”. We cannot theoretically define what is good for health and what is not. What we do know, however: whether it is vegan, paleo, clean eating, or other, it is crucial to eat balanced from a nutritional point of view. That is to say? Well, in order for your body to function properly, it needs different nutrients. More precisely macro- and micronutrients. Here are the pillars of healthy eating:
Healthy Eating: Macronutrients
We include macronutrients, or macros, the main energy suppliers, namely carbohydrates, fats, and proteins. They are the very foundation of metabolic processes and are vital. These three nutrients are assimilated through food.
Depending on each individual goal (weight loss, strength training, etc.), the macronutrient intake must be adapted. With our free macro calculator, you can calculate your nutrient intake according to your personal goal in just a few steps.
According to cultfits, here is how to distribute the macronutrients for healthy and balanced eating:
- Carbohydrates: 40-55%
- Proteins: 10-20%
- Fat: 30-40%
Also Read: The Need To Consume Five Pieces Of Fruit A Day
Example For Bodybuilding
Do you train hard and would like to take your strength training to the next level? Quality protein is BABA: it is the number 1 fuel for muscles. Whether it’s a creamy protein shake after a workout or a crispy protein muesli, you will find the fitness food suitable for every goal and every moment of the day with us.
Eat Healthy: Micronutrients
Vitamins, minerals, and trace elements are vital for your body. Many of the essential nutrients can only be assimilated through diet, which is why it is important to eat fruits and vegetables every day.
The Most Important Vitamins
Vitamin B1
During physical exertion (sport, stress, etc.), the concentration of vitamin B1 in the blood and in the muscles is reduced. Vitamin B1 is for example stored in the muscles to be transmitted to the muscles used during physical exertion.
Vitamin B6
It plays an important role in the synthesis of proteins. Vitamin B6 deficiency can result in frequent cramps, muscle twitching, and weakness. The body’s need for vitamin B6 increases with protein intake because vitamin B6 participates in the normal balance between protein and glycogen.
Vitamin E
It is produced in nature by photosynthesis only by plants and animals. This vitamin is very effective when it comes to generating antioxidants in the body. This help protect cells from oxidative stress. In addition, vitamin E participates in a normal balance of carbohydrates and a normal synthesis of proteins.
Vitamin B9
Like vitamin E, it plays an important role in the smooth running of the fat and protein processing process. Adequate intake is also involved in some DNA and RNA-related processes in the body and in normal heart function.
Also Read: How Many Calories Are There In These Foods?
Vitamin B12
It plays an important role especially in vegan diets because it comes mainly from animal products. It participates among other things in the normal function of the nervous system and in a normal energy metabolism.
Vitamin C
Full of talents, it helps reduce fatigue and normal function of the immune system (body defenses).
Vitamin D
Also called the sun hormone, it can be produced by the body. But only if the skin is getting enough sunlight in the form of UVB rays. Vitamin D is involved in normal muscle function.
Tip
Can’t meet your vitamin needs through food? Then we recommend our Daily Vitamins: they provide you with everything your body needs. The best of fruits and vegetables in a capsule, ideal for a stressful daily life.
Overview Of The Most Important Minerals
Zinc: You find it for example in crustaceans and seafood. It is necessary for the genesis of many enzymes.
Iron: Indispensable for blood formation. Found naturally in meat and lentils.
Magnesium: Present mainly in chickpeas and pumpkin seeds, it contributes to a normal balance of energy.
Also Read: Top 10 Antioxidant Foods