11 Tips in 11 Minutes – How to eat healthily
Tip 1: Eat fresh and unprocessed!
What is healthy nutrition? What is Clean Eating? Especially fresh and unprocessed foods, because they are the healthiest. Therefore, pay very close attention to the ingredients of your food. You can process meat, fish, vegetables, nuts and seeds into a delicious and tasty meal yourself.
Tip 2: Eat lots of vegetables!
Many people say that they don’t like vegetables, but nobody really doesn’t like vegetables. Do you think the same of yourself? Then try different ways of preparation, try frying, cooking, stewing, baking or grilling the vegetables. Clean Eating without vegetables is impossible. Try your way through the vegetable compartment and try out the different ways to prepare it – something is guaranteed to taste good. You can’t eat too many vegetables and your body needs lots of vitamins, minerals and trace elements, all of which are contained in vegetables, so eat as much as you can!
Tip 3: Vary your meals!
Don’t settle for one or two dishes. Many people are creatures of habit and at some point they only eat the same food. If you notice that you often eat the same thing, look in a cookbook and get some inspiration. There are also many other sources, such as our Upfit recipes, which can inspire you. So try something out and vary your meals so that you can eat the same thing no more than three times a week and eat a healthy diet.
Tip 4: Drink plenty of water!
Drinking enough water is an essential part of a healthy diet. Your body consists to a large extent of water and has a water balance that must be maintained. The importance is supported by various figures. Thus a water loss of 30% reduces your sporty efficiency by the same 30%. Also the cognitive abilities suffer from water deficiency. You should therefore take 2 to 3 litres daily.
Tip 5: If finished food, then…!
If you should take finished foods, then pay attention to the ingredients and take a look at the back of the packaging. This will give you a pretty good overview of what you are eating. Yes, many ready meals sound good and, according to the label, are “healthy” – but always pay attention to the list of ingredients and there to additives such as preservatives and hidden sugars such as caramel syrup, dextrose and maltose. All terms that you have never heard before are unlikely to have a good effect on your body and should not be put on your plate if you want to eat a healthy diet. Meanwhile there is a variety of soups, which consist only of natural ingredients and are a wonderful alternative, if it must go once fast.
Tip 6: Try to stick to fixed meal times every day!
Don’t skip a meal, but structure your day around meals when in doubt. Besides time-consuming jobs, it is also possible to take at least a certain amount of time and follow a regularity. Plan your healthy meals as well as any snacks in between. Several meals are no problem, but take the main meals as regularly as possible, because they are important for your biorhythm and your hormone balance. So your body knows when to expect food and can adjust accordingly. A Clean Eating diet plan will help you structure your eating habits.
Tip 7: Pay attention to quality!
This is especially true for animal products. Not only humans are what they eat, but also animals are what they eat. If the animal you consume has already received little exercise and bad food through mass animal husbandry because it was produced as cheaply as possible, then this will have an effect on you in the end. This can show up in increased inflammation values and other risk factors. If you want to eat a healthy diet, you should eat fish caught in the wild or free-range cattle, chicken and pigs. Feeding also plays a crucial role in how the animal has developed and what the meat is made of. Quality should therefore be the top priority here.
Tip 8: Take more time to eat!
If you stress while eating and try to eat everything in a very short time without chewing properly, it’s not good for your body. Stress while eating can promote various diseases and reduce fat burning. Therefore, do not stress yourself with food, but plan ahead so that you always have enough time, don’t have to miss a meal and can eat healthily. Conscious eating also helps not to eat beyond hunger, which also puts strain on the organism.
Tip 9: If you enjoy something unhealthy, then enjoy in moderation!
This is especially true for products that contain a lot of sugar. Luxury foods such as sweets or chips have no place in everyday nutrition. As a rule, your food should be fresh and unprocessed. When it comes to chip bags, ice cream, jelly babies, soft drinks or cakes, remember that all this is an addition to what you normally eat. See that you don’t shovel these things into yourself indefinitely. Don’t buy large packs, but rather individual small portions that you eat and leave as they are. Don’t let yourself be tempted to access again and again! If you have a larger pack at home, store it out of reach, somewhere it’s not in sight, so you can eat healthily and won’t be tempted to access it all the time.
Tip 10: Involve your environment!
Make sure friends, family, and colleagues know that you want to eat healthily. This will give you outside support. Maybe you can find a buddy or a girlfriend who will pull the whole thing off with you and also encourage you to do the right thing. Ultimately, your body will change positively and so will your general well-being. This will convince other people to follow a healthy diet. Once you are over the hill, you will no longer want to deviate from a healthy diet.
Tip 11: What gets measured, gets managed!
This means nothing else than that you should check from time to time what exactly you are actually eating so that you can adjust things if necessary. Many people don’t know exactly what they are eating. The Upfit nutrition diary provides information and often has surprises in store. Especially with unhealthy foods we tend not to include them mentally in our daily balance and forget them. If you keep a detailed account of a few days and count your calories, you will get a good overview and can adjust to how you might want to change your diet in the future. To find out what your daily calorie requirements are, our calorie and nutrient calculator will help you and at the same time give you a few recipe inspirations.
Clean Eating and healthy nutrition at a glance
A healthy diet is not possible without following a few rules and starts with shopping. Buy therefore fresh food, much vegetables and pay attention straight with animal products to the quality. Always drink plenty of water, don’t eat the same meals too often and try to get used to fixed meal times so that you can take time to eat. If you ever eat something unhealthy, keep it within limits. Your environment can also play an important role in your diet, involving family, friends and colleagues. You will also be motivated by others and you may find someone who will help you through the change in diet. If you prefer to leave the planning of your healthy diet to experts, you should consider investing in a professional plan. An individual nutrition plan is suitable for this, with which you can live a healthy life without worries and achieve your ideal.