Fulda / Berlin Healthy eating – it is “in”, and yet for many it is difficult. It is important that you develop a love of good food. How? We have 7 tips.
Everyone knows it: fast food, fatty snacks and sweets make us feel good for a short time. But we also know that all of these things are unhealthy in the long run. What if we all had the same desire for healthy food?
It sounds difficult at first, but it is possible.
1. Think in new terms
the tongue has power. “When we hear the adjective” healthy “, the brain turns off, so to speak,” says prof. Christoph Klotter. He is a nutritional psychologist at the Fulda University of Applied Sciences and works as a psychotherapist in Berlin. This term causes fear of falling ill in healthy people. And it makes sick people fear more disease.
It means: think. “That’s why I prefer to talk about good nutrition than healthy,” says Klotter.
Healthy eating is always associated with an appeal: eat healthy after all! According to the expert, such “need” evokes instinctive resistance. “When I hear ‘healthy eating’, I immediately think of renunciation, restriction, and government access.”
Klotter’s advice is to ask yourself a simple question: What diet is good for me? The answer to this question is different for everyone. “We can only individually search for the diet that is right for us.” There is no one healthy diet for everyone.
Tip: For a week, write down what you eat and how it affects you. “Do I feel good, relaxed and strong afterwards? Or what food is bad for me?
This is how the reflection begins: Eating well is not a chore – it’s something you do for yourself.
2. Celebrate the food
Healthy eating begins with relaxation. “We need more time and attention to eat,” says Klotter.
Specifically, this means for him: do not eat something on the side on the laptop, but take half an hour to eat. “Anyone who is still browsing their e-mails will not be mentally enough. I have to eat in peace and not with the phone in my hand. “
Tip: Nutritionist Rebecca Kunz recommends: “Consciously perceive food with all senses: smell, taste, touch, appearance.” Consciously eat slowly. Take small bites and chew your food well – for example, fruit and vegetables only then really take on flavor. If more saliva is produced, it is also good for the stomach.
Pleasure comes with recognition. “We have been living in a wealthy society for 200 years, in the land of milk and honey, so to speak. We can count on luck, ”says Klotter. And she is begging for a graceful and appreciative attitude. It also shows when we arrange the food nicely. As is well known, the eye eats with you.
Prepare your plate sensually, even if it’s just a snack. Set your table with napkins, candles or flowers. And use good foods. In summer you can find a nice place to eat on the terrace or on the balcony.
3 tips to make your meal enjoyable:
- “The more colorful the more beautiful,” says Rebecca Kunz. A colorful vegetable shashlik or fresh herbs such as parsley sprinkled as a topping stimulate the appetite. And they are healthy.
- The combination of different textures gives the meal a special touch: it can be crunchy nuts or seeds and kernels, which are sprinkled with soup, yogurt or salad.
- How about a little extra freshness? A dash of lemon or lime juice completes the meal beautifully.
3. Eat together if possible
Eating with others is a lot of fun. What matters here is not so much what we eat as that it happens in the community.
“Social support is a secret for a long life,” says Christoph Klotter. In Corona’s time, people ate together in front of the screen so as not to eat alone.
If you have a family, you can consciously sit down at the table with everyone to eat. Singles can meet friends for dinner. If the community starts cooking, so much the better.
Tip: The nutritional psychologist Klotter recommends that you plan your meals together. “Sit down together and think: What do we want to cook next week? Where can we shop relaxed?
Due to the health aspect, fresh ingredients may be carefully selected when planning.
If you need tips, you can take a cooking class with your friends. Or go alone and meet new people. Cooking schools, restaurants and shops offer courses.
4. Get a proper snack on the go
Of course, eating snacks all the time isn’t healthy in the long run. But we may also not have time to eat three healthy meals each day. Then you need the right snacks.
“I recommend taking a bag of nuts or a piece of fruit or vegetables with you,” says dietitian Bettina Jagemann. He works in his own practice and at the University Hospital of Hamburg-Eppendorf. “It could also be a slice of bread with a slice of cheese and a leaf of lettuce on top.”
What about the popular muesli bars?
It all depends – it helps to look at the ingredients list. A good bar contains nuts, oatmeal, dried fruit, seeds, and small amounts of sugar, honey, or maple syrup.
Pure nut bars, which can be purchased in packets, provide energy without added sugar.
Do not add palm oil or syrup. Also, do not use wheat flour in the form of puffed cereals.
If you are traveling and have nothing with you, you must take what you can. You won’t find an organic shop in a hurry, but rather a bakery or fast food bar.
Tip: That’s why it’s worth considering snacks for later when you get home.
Be careful: “The bakers’ offer is becoming more and more energetic,” says Bettina Jagemann. “Now, I would put it on the same level as fast food.” So take a close look at what you buy there.
A couple Tips for a quick snack on the way:
- Get a tomato and mozzarella sandwich from the bakery instead of a minced pork or salami roll.
- Ask the baker to make a sandwich with less or no tartar sauce.
- In a fast food chain, choose a vegetable wrap over a hamburger and a salad over fries as a side dish.
- Doner kebab can also be filled only with salad and without meat. Just ask.
5. Eat well without cooking
Do you tend to hate cooking and you don’t like sitting in front of the stove at home and trying out new recipes? No problem. Ready meals can also be seasoned healthy without much effort.
According to nutrition expert Jagemann, the question is: How can I get more vegetables during the day? The advantage: if you enrich your food with vegetables, you will feel fuller with a little more calories and at the same time provide your body with more nutrients.
Tip: Buy ready-made salad such as couscous or bulgur. Mix a handful of raw vegetables, such as iceberg lettuce, tomato, and cucumber. You can also sprinkle your frozen pizza with frozen vegetables. Ready-made sauces for pasta and canned soups can also be enriched with vegetables.
who ready meals Shopping should take the time to review the ingredients list. The fewer ingredients the better.
“If the list of ingredients is very long and you don’t understand most of them, that’s never good,” says Jagemann.
Not everything that sounds unhealthy is necessarily bad. example chips – consist only of potatoes and sunflower oil.
“French fries become a problem because they suck fat, and that’s what happens in the fryer,” explains Jagemann. The solution is simple: just prepare the ready-made fries on a baking tray in the oven.
Another problem with finished products is that the salt content is often too high. For example, anyone who touches a food in a bag should add more water than stated, advises the German Society for Nutrition (DGE). This reduces the proportional salt content.
6. Rediscover vegetables
What if I don’t like vegetables? Is this possible without, are there alternatives? “There is no one who dislikes vegetables, but there are enough people who boycott vegetables,” explains Bettina Jagemann.
Practical experience shows that everyone can find something for themselves in a wide range of vegetables.
Tip: Try your way through the selection of vegetables at your grocery store. Many taste good as raw food, some things take on a completely different taste thanks to delicious preparation.
If you don’t like cooking yourself, try a new vegetable in the restaurant next time.
It is coming A recipe for a tasty vegetable tortilla (4 people):
- 1 small bunch of carrot, celery, leek and parsley soup greens
- 400 grams of potatoes
- 8 eggs (size M)
- Salt pepper
- 1 tablespoon of olive oil
- 2-3 sprigs of oregano
- 200 g of herb cottage cheese
- 100 g of cherry tomatoes
- Wash and trim vegetables and cut into cubes or rings. Wash, peel and grate the potatoes. Beat the eggs. Add potatoes and vegetables, season generously with salt and pepper.
- Dissolve the olive oil in a heat-resistant non-stick pan. Pour in the potato and vegetable mixture and leave it in a preheated oven (electric cooker: 200 ° C / circulating air: 175 ° C) for about 20 minutes.
3. Meanwhile, wash the tomatoes and cut them in half. Wash the oregano and parsley, dry and tear off the leaves from the stalks.
4. Place the tortilla on the board. Sprinkle with oregano and chopped tomatoes and serve with the herb cottage cheese.
One thing is clear: You can’t live without vegetables.
“Both secondary plant substances and minerals cannot be absorbed by any other food group,” explains Bettina Jagemann. “Even the fruit can’t do that.”
It’s about trying out new things. “Your head has to come,” says the expert. Approach: I am doing something good for myself.
Clever tactic: Integrate vegetables discreetly into your food. For example, spreading a thin layer of tomato paste on bread instead of butter over dinner. Or by boiling and rubbing a few carrots and mixing them with pasta sauce. Start with a few hidden vegetables and increase the proportions.
7. Take a break from time to time
Eating should be fun. Turn a blind eye from time to time. It doesn’t have to be extreme – by eating completely clean and healthy for only about six days, and completely overdoing it for a day. “I’m more for allowing myself a little exception every day,” says ecotrophologist Rebecca Kunz.
Tip: Follow the 80/20 rule.
The following rule applies to four-fifths of my food: “I support my body, eat natural whole grains, lots of vegetables and fruits,” says Kunz. The fifth may be an exception. “Maybe it’s a piece of chocolate, a scoop of ice cream, or a piece of cake with friends.” Or – instead of something sweet – a juicy slice of salami.
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