What should I eat
What should I eat? - The 10 best foods
Having the right foods will not only fill you up, you will also supply your body with all the important nutrients. They are necessary to provide energy, to keep the metabolism on its toes and to strengthen the immune system. In addition, they even have beauty effects and can, for example, prevent wrinkles.
Good Food Award: the best supermarket foods 2020
Our 10 favorite foods also taste incredibly good and can be used in many ways in the kitchen. So you can incorporate them into your daily nutrition plan with a clear conscience, without it becoming boring or one-sided.
This is how you create a nutrition plan
The green vegetables make you happy. No really! This is due to the vitamin B6 contained in it, which can reduce anxiety, stress and depression. It supports the synthesis of neurotransmitters, including dopamine, which triggers feelings of happiness in the brain. Broccoli also contains a lot of calcium, 115 milligrams per 100 grams, a lot for vegetables. For comparison: 100 milliliters of milk contains 150 milligrams of calcium. This makes broccoli a great source of calcium, not just for vegetarians. In addition, green leafy vegetables are rich in iron, folic acid, magnesium, vitamin C, vitamin A and potassium.
This is why you should cook dishes with broccoli much more often
To add variety, you can include other green vegetables in your diet:
- Swiss chard
- Leaf salads, for example rocket, lettuce, field or romaine lettuce
- Leek vegetables, for example wild garlic and leek
- Cabbage, for example kale, pak choi and savoy cabbage
2. Green tea
The positive effects of green tea have already been proven by numerous studies. One reason for this is the catechins contained in green tea. These are secondary plant substances that have an antioxidant effect in the body. That means they prevent so-called "free radicals" from damaging the DNA.
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Green tea also wakes you up. This effect is less intense than with coffee because the caffeine is gradually released, but it lasts longer. In addition, green tea increases your basal metabolic rate by stimulating the generation of heat, known as thermogenesis, in the body. Of course, it is not a substitute for a balanced diet. Another plus point: the bitter substances in tea inhibit the cravings for sweets.
You can order organic green tea at amazon.de.
That's why you should drink more green tea
Just like fish and walnuts, flax seeds are top omega-3 sources. This is an essential fatty acid that your body cannot make on its own. Omega-3 fatty acids are required, among other things, for the utilization of protein, the cell metabolism and for the production of hormones. The good fatty acids also protect the heart and strengthen your immune system. With two tablespoons of flaxseed per day you are doing something really good for your body. Incidentally, the small seeds can be sprinkled over the muesli and spice up salads.
8 reasons to sprinkle flaxseed over the muesli more often
The antioxidants contained in the local berries protect your cells from free radicals and thus counteract skin aging. Vitamin C also boosts collagen production so that your skin stays nice and tight for as long as possible. At the same time it strengthens the immune system. In addition, berries are extremely low in calories and sugar. They contain just 37 calories and 6 grams of carbohydrates per 100 grams. For comparison: a ripe banana has a whopping 88 calories and 20 grams of carbohydrates per 100 grams.
5 reasons why you should eat a serving of berries every day
Eggs are not only versatile in the kitchen, they also have an incredible number of positive ingredients. Egg yolks in particular are full of vital nutrients. These include choline, which is said to reduce the risk of breast cancer. In addition to vitamin D and vitamin B12, eggs provide a lot of vitamin A, which keeps your eyes healthy and prevents retinal diseases. In addition, a medium-sized egg contains around 8 grams of protein (almost 13 grams of protein per 100 grams).
Tip: Eggs are the ideal snack for on the go. Just boil two eggs hard and take them with you either with their shell or already peeled in a can. They keep you full and provide you with important nutrients.
50 high protein recipes with egg
"An apple a day keeps the doctor away." There is actually something to this saying. But you should definitely eat the bowl with it. This is because three quarters of the fiber and antioxidants that make apples so healthy are hidden under it. The fruit also contains many vitamins, trace elements and minerals, such as potassium. With 54 calories per 100 grams, the apple is also low in calories and perfect for a snack in between meals or for morning muesli. Make sure to wash the apple thoroughly beforehand.
10 low-calorie fruits
7. Cauliflower & Co.
Even if white vegetables don't look like much, you should include them in your diet regularly. Cauliflower and Co. provide your body with protective antioxidants. In addition, they provide a lot of healthy fiber that regulates your digestion and promotes intestinal health.
Tip: Vegetables from the oven are super delicious: To do this, you cut vegetables of your choice, for example kohlrabi, sweet potatoes, peppers and carrots, into sticks or pieces and cook them with a little oil, as well as salt and pepper at 200 degrees for around 20 to 30 minutes in the oven . A delicious quark dip goes well with it.
Cauliflower is so delicious and healthy
Although oatmeal is not low in calories, at around 370 calories per 100 grams, the grain can help reduce your weight. Because oatmeal keeps the blood sugar level at a constant level due to the long-chain carbohydrates it contains. In contrast to white flour, which only provides a short burst of energy, oatmeal provides your body with long-term energy and thus keeps you full longer. Therefore, a muesli with oatmeal, fresh fruit and a few nuts is the perfect way to start the day. In addition to protein and fiber, oatmeal also contains many important vitamins and minerals.
This is how you make your own protein muesli
9. High quality oils
Olive oil, linseed oil, and rapeseed oil should be staples in your kitchen. The unsaturated fatty acids in olive oil, especially oleic acid, are among the omega-9 fatty acids that protect the heart and blood vessels and lower bad LDL cholesterol. Phytochemicals and antioxidants (such as vitamin E) are also said to prevent Alzheimer's and cancer. But make sure to pay attention to good quality and only use virgin olive oil.
Linseed oil with low-fat quark: the perfect weight loss combination
Linseed oil, on the other hand, is the best source of omega 3 fatty acids. Believe it or not, it contains 53 grams per 100 grams, which means that linseed oil can even beat the classics olive oil (contains 0.71 grams) and rapeseed oil (contains 9.6 grams). Omega-3 fatty acids, among other things, strengthen the heart and have an antihypertensive effect. However, you should only use linseed oil for cold dishes, as the healthy omega-3 fatty acids are destroyed when heated and converted into harmful trans fatty acids. For cooking it is better to use rapeseed oil, which does not contain as many omega-3 fatty acids as linseed oil, but has a higher smoke point.
10. Dried tomatoes
Dried tomatoes contain one thing in particular: lycopene, an impressive 45.9 milligrams per 100 grams. Lycopene is one of the secondary plant substances and gives tomatoes, but also watermelon and guava, their intense red color. As an antioxidant and free radical scavenger, it protects your blood vessels and reduces the risk of numerous chronic diseases such as cancer and coronary artery disease.
But only the preparation of the tomato makes it really healthy, then the cell structures of the tomato are broken, which releases the lycopene. Therefore, dried tomatoes, but also tomato juice and sauce, contain significantly more lycopene than the tomato itself.
Lycopene: This is what makes tomato sauce so healthy
You should incorporate our 10 foods into your diet every day. Among other things, they are rich in fiber and protein. They also contain numerous vitamins and minerals such as calcium, potassium, folic acid and iron.
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