The year has begun and many of us are taking the time to ask ourselves what can be changed in this new year. We start the year full of motivation, our resolutions rotating in our heads and we want to let our better “self” shine. In a press release from *DAK Gesundheit, people were asked about their resolutions for the new year. 67% of the respondents stated that they wanted to take more care of their health. Healthy nutrition was very important. In this blog post we want to give tips on how this resolution not only remains a temporary motivation, but how it becomes a new habit. For this it is important to look inward and ask yourself: Why?
Why is a healthy diet important
According to doctors, 70% of diseases creep in due to diet. Those who eat healthily are simply fitter. A healthy diet strengthens the immune system and gives the body more energy. Unnecessary pounds are slowly but permanently lost and so-called “crash diets” are spared. A healthy diet prevents deficiency symptoms and gives the body a better quality of life. A balanced and varied diet is a prerequisite for this. So what exactly is a healthy and balanced diet anyway?
10 tips for a healthy and balanced diet
A healthy and balanced diet consists mainly of plant-based foods, which are available in a large and varied selection. They provide us with important nutrients and vitamins every day. Here are our 10 tips for a healthy and balanced diet that can become a habit step by step:
1. At least five a day
Five stands for five servings of fruit and vegetables, because they are full of vitamins, minerals and fiber. Two servings of fruit and three servings of vegetables. One serving is about a handful. This could be an example:
- a handful of berries
- an apple
- two carrots
- ½ head of lettuce
- one paprika
More is always possible in this case! Only with fruit you shouldn’t overdo yourself, because fruit can influence our blood sugar level through the fructose.
2. Healthy fats
Don’t be afraid of fats! At least these are good fats: unsaturated fatty acids such as omega-3 fatty acids and omega-6 fatty acids. Nevertheless, pressed and processed fats such as oils should only be consumed in moderation. Fats from natural sources such as nuts, on the other hand, are completely harmless. Good to know: Fat enables the absorption of fat-soluble vitamins such as E, D, K and A.
3. More unprocessed foods
We recommend eating more unprocessed foods than processed foods throughout the day. So a lot of fruits, vegetables, legumes, nuts, seeds, herbs and whole grains.
4. Seasonal and regional
It is said that the body can process seasonal and regional products better. Because it goes hand in hand with the harmony of nature and the food is fresher and therefore richer in vitamins. The weekly market is therefore our big tip for seasonal and regional shopping. Seasonal products are also usually cheaper here. It is not only good for your wallet, but also for the climate and the immediate environment.
5. Gentle preparation
Here comes our beloved tip: a high-performance mixer like the one we proudly manufacture at bianco di puro. A high-performance mixer can shrink large quantities of fruit and vegetables and still work gently. For example, a smoothie can pack the above 5 servings of fruits and vegetables into a single meal in a few seconds. Smoothies are the big favorite at bianco di puro. They are tasty, rich in vitamins and easy to digest.
6. Healthy alternatives for cravings
Sometimes it just has to be sweet and hearty! That is absolutely a good thing. But there are also differences here. Does it have to be the original “Nutella”? Or is it not better to replace it with a homemade alternative? With roasted hazelnuts, dates and raw cocoa powder? So much healthier – and so delicious! On our social media, on Instagram and Facebook, we regularly show healthy alternatives to cakes, snacks and more.
7. Don’t be afraid of carbohydrates
The rumor continues to circulate that carbohydrates do not fit into a healthy diet. That’s not true. Carbohydrates provide us with energy every day and are very important for the human body. Whole grain products, for example, are very important. With a high fiber content, they ensure a well-functioning digestion and lower the risks for various diet-related diseases. However, it is advisable to rely on long-chain carbohydrates in large quantities. These keep you full for a long time and keep the blood sugar level stable.
8. Drink plenty of water
A high intake of water is part of a healthy diet. It is recommended to drink at least 1.5 liters a day. Coffee, soft drinks and alcohol are excluded from this. It is best to leave out the latter entirely or see these drinks as a pleasure and consume them much more consciously.
9. Strengthen body awareness
We all know the feeling of “something”. It is not always a feeling of hunger that makes us eat. Sometimes we eat out of boredom, frustration, or pleasure. Asking yourself questions can gradually resolve an emotional eating behavior. Questions like: am I really hungry? Am I eating right now because I want to “swallow” frustration? The more closely we are connected to our body awareness, the better we can take care of it and know exactly what the body really needs.
10. Do it yourself instead of buying it already made
Healthy eating begins with an awareness of wholesome foods and recipes. If we cook ourselves and, ideally, prepare our ingredients ourselves, we know exactly what is in our food and don’t give unhealthy preservatives and other additives a chance. A high-performance mixer is a great help in the kitchen, when doing it yourself. The high-performance mixers from bianco di puro are specially designed for this. With preset programs from smoothies and soups to sauces and milk, the bianco mixers are always one step ahead. Instead of the soup from the packet, you can make one yourself in a few minutes, or the salad dressing from the bottle can be made yourself in a few simple steps. This not only saves money, but also ensures the increase in high-quality nutrients and vitamins.
Therefore, we would like to give you two recipes that you can make yourself quickly and that not only taste much better, but also provide the body with important nutrients and vitamins.
Winter salad with creamy dressing for two servings:
- a chicory
- two handfuls of lamb’s lettuce
- a sweet potato
- 3 tbsp. Chickpeas
- an avocado
- 3 tbsp. olive oil
- 1 teaspoon salt
- ½ teaspoon pepper
- ½ tsp paprika powder
Wash both types of salad and cut the sweet potato into cubes. Mix the sweet potato pieces and the chickpeas with olive oil, salt, pepper and paprika powder and roast them at 200 ° degrees top-bottom heat for 20 minutes.
In the meantime, make the dressing with:
- 3 tbsp. Hummus
- ½ teaspoon curry powder
- Juice of one lemon
- 1 tbsp. Maple syrup
- 1 teaspoon salt
Pour all ingredients into the Tri Set from bianco di puro and mix for about a minute. The Tri Set is ideal here, as it is perfect for mixing small quantities. If not at hand, the dressing can easily be mixed in the standard container.
Arrange the lettuce, avocado, sweet potatoes and chickpeas on a plate and drizzle with the homemade salad dressing.
Roasted vegetable soup for four servings:
- a red pepper
- a sweet potato
- ½ leek
- two carrots
- 2 cloves of garlic
- 4 tbsp. olive oil
- 1 ½ teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon (fresh) marjoram
- Make 600ml vegetable stock * yourself
Cut all ingredients into large pieces and season with olive oil, salt, pepper and (fresh) marjoram. Roast in the oven at 200° degrees top and bottom heat for about 30 minutes. Let cool down briefly, remove a clove of garlic and then put everything in the bianco di puro blender jug. Add 600ml of water and your freshly made vegetable broth cube and mix into a creamy soup. For example, if you want to prepare the vegetables in the morning, you can mix the soup at lunchtime or in the evening using the soup program, while the contents are heated to a warming 42°.
* You can also easily make the vegetable broth yourself:
- two carrots
- a parsley root
- fresh parsley
- ½ leek
- 1 tbsp. salt
Roughly chop the vegetables and add them to the blender jug together with the salt. Mix the vegetables into a puree, place in an ice cube mold and freeze. If needed, simply mix a cube with 500ml of water.
* Representative population survey by Forsa, 1,005 respondents
Survey period: November 9-11, 2021
Source: DAK Gesundheit press release