One can speak of a healthy diet if the body is sufficiently supplied with nutrients such as vitamins, minerals, trace elements and other important food components such as carbohydrates, fats, and proteins.
A person’s complete health cannot be achieved without a healthy diet. In doing so, one’s own preferences and habits play a very important role. These have to be thoroughly reconsidered, but they must not be left out in the event of a successful change in diet.
A healthy diet also includes sufficient drinking. But only very few people take this into account. Typical deficiency symptoms are the result. It is not for nothing that drinks form the basis of a healthy diet. Water is our elixir of life because it ensures that the body remains fit and healthy.
Water not only regulates the heat balance and thus the body temperature, but also assumes the function of a building material for tissues and organs, solvent and transport medium for metabolic products in the body. A too low fluid intake is therefore quickly punished with typical and also unpleasant symptoms.
Essential characteristics of a wholesome and healthy diet
1. prefer natural and varied foods
Foods that are as natural as possible should determine the menu, which is selected according to season and region. Varying fruit, vegetables, drinks or bread automatically creates variety. Highly processed foods, on the other hand, should be avoided.
2. pay attention to plenty of liquid
Without fluid, the body is not able to work efficiently. It is therefore important to provide it with sufficient fluid every day, with the amount depending on various factors. There is an additional need, for example, for illnesses or heavy physical exertion.
3. fruit and vegetables are the basis
Fruits and vegetables supply the body with numerous vitamins, minerals, and trace elements. The dietary fibers and secondary plant substances contained in them also make an important contribution to maintaining good health.
4. products from the whole grain
Grains and cereal products provide the body with the necessary energy for the day. However, only whole grain products, such as whole grain bread (wholemeal nutrition), ensure a sufficient supply of nutrients and keep you full for a long time.
5. daily milk and milk products indispensable also for adults
Milk and dairy products are not only important in childhood. Adults also benefit from these products as they provide the body with sufficient B-group vitamins, important proteins and above all calcium.
6. more often not to consume animal products
Animal products should not be completely removed from the diet because when consumed in moderation, they also provide the body with vital nutrients. Not all minerals and trace elements are absorbed as well by plant foods as by animal foods. If you still want to eat vegetarian food, you should definitely follow a few rules to prevent deficiency symptoms.
7. fat in only small quantities use and enjoy
Fat in moderation. That is the rule here, but it also depends on the type of fat. Hidden and saturated fats, such as sausages or ready meals, are problematic for health.
8. avoid sweets to a large extent and consume only in moderation.
Sweets do not offer any valuable nutrients. The sugar contained damages the body in various ways and displaces an effective absorption of vital nutrients.
9. avoid meals under stress: Eating consciously and in peace
Conscious eating at certain times of the day promotes health in various ways. This is especially important if you are significantly overweight. Reading the newspaper or even watching television during a meal leads to a false perception of the amount of food eaten.
10. healthy nourishing way with an active life organization combine
The combination of healthy nutrition and sport is ideal and helps to prevent typical diseases of civilization in today’s affluent society. These include obesity, diabetes mellitus, and many others.
Sufficient fluid intake
Often the own drinking behavior is overlooked with healthy nutrition. In many cases too little is drunk. Older people, in particular, suffer from a lack of fluids because their sense of thirst has diminished. But even children must always be reminded to drink because they often forget to do so.
Signs of fluid deficiency:
- dark urine
- hard stool, constipation
- dry eyes, dry mouth
- headaches, dizziness
- fatigue, lack of drive
- poor concentration
- reduced performance
- tingling in the limbs
Age limit on energy drinks?!
In May 2015, the European Food Safety Authority (EFSA) published a study showing that young people, in particular, consume a dangerous amount of caffeine from energy drinks. Around 68 of young people in the EU regularly consume these drinks, and frequent drinkers are particularly at risk of heart rhythm problems, seizures, and kidney failure.
In addition to the EFSA, the responsible German authority is also warning of the risks and the World Health Organization (WHO) has been recommending an age limit for the sale of energy drinks for some time now. However, the German Federal Ministry of Food and Agriculture (BMEL) and the Economic Association for Non-Alcoholic Beverages are in opposition. In their opinion, the problem is not proven.
However, the data from which they draw this conclusion are outdated and do not fit the target group. The non-profit association FoodWatch, which has been campaigning for consumer rights for years, is also approaching politicians in this case. They demand that energy drinks may only be sold to adults over the age of 18.
How high is a person’s fluid requirement per day?
A person’s fluid needs depend on a number of factors. All in all, there are losses due to urine, breathing, sweating, but also bowel movements. This loss can amount to about 1.5 to 2 liters per day. This means to compensate again. An adult should, therefore, consume approx. two liters of liquid per day.
However, other factors also play a decisive role here, which can definitely increase the need. These include, among other things, the condition of a disease or heavy physical activity.
Factors that increase a person’s need for fluids:
- Exhausting physical activities
- warm climate
- dry heating air
- dieting or losing weight
Healthy thirst quenchers with little sugar cover fluid requirements
Not every drink is suitable to meet the need for liquids. Some of them contain a lot of sugar, stimulants and a number of additives such as colorings, flavors, sugar substitutes, and sweeteners. These do not contribute to maintaining a healthy body and should, therefore, be avoided or exempted.
Healthy thirst quenchers:
- Water/Drinking water
- mineral water
- Unsweetened herbal/fruit tea
- juice spritzers from 1 part juice and 3 parts water
- Unsuitable thirst quenchers
- Pure juices
- Lemonades/sherbets, including cola, etc.
- Milk drinks, flavored drinks
- Energy drinks, coffee
Rethink drinking habits: outsmarting a lack of thirst in everyday life
Drinking behavior can also be trained by gradually getting used to larger quantities. It is helpful to always have something to drink with you or to always have a well-filled glass of water at a place where you often pass by. Some people are helped by a “drinking alarm clock” that reminds them to drink every half hour.