Eating healthier is a common goal. If you have set yourself this goal, this is very welcome. You should be aware, however, that it is not enough just to buy healthy foods, because they have to be prepared in a sensible way. In the context of this article we would like to give you seven tips that will help you to prepare your meals optimally according to your individual goals.
Tip 1 - Avoid salty seasoning mixes
Especially in this country, most people consume significantly too much salt, which can promote, inter alia, water retention and hypertension. This is not really a miracle with all the packaged foods, which are mixed with salt as an essential flavor carrier. So it's up to you to significantly reduce salt intake per day. Incidentally, there is also potential for savings where you do not necessarily expect savings. True classics in this regard are spice blends that, while excellent in flavor, are suitable for cooking, but primarily draw their aroma from the salt they contain. So if you really want to cook healthy, you should first do without ready-made spice blends, but dosing the salt in each individual case. In addition, it is recommended to use products such as fresh garlic or chives whenever possible. These are not only much more flavorful, but also contain important micronutrients that are missing spice mixtures.
Tip 2 - Pay attention to offers
Even if it initially seems, it is not more expensive to cook healthy. All you have to do to save your wallet is to keep your eyes open for offers and to act wisely as part of your weekly shopping. Pay attention to the advertisement of your favorite supermarket and, for example, make a big hit when a particular product is being offered at particularly favorable prices. In such a case, you should buy equal amounts and store a part immediately in the freezer. In addition, it is generally worthwhile to buy durable foods such as pasta, rice and legumes in larger quantities, as the price advantage outweighs the purchase of smaller units. Of course, this strategy can not be one to one transferred to fresh produce. But even at this point you can save, for example, by resorting only to seasonal fruits and vegetables.
Tip 3 - Eat more green vegetables
Did your parents always tell you to eat your spinach to make you big and strong? You know what? You were right, because green vegetables such as spinach not only contain large amounts of antioxidants, vitamins and trace elements, but also contribute to a significant part of the saturation, which is especially in the context of a diet invaluable advantage. So it's a good idea to try and combine every hot meal with green vegetables. Broccoli, spinach, kale and various leafy lettuce are some very variable options in this regard.
Tip 4 - Prepare your meals
If you can not immediately answer the question of what's going on for dinner today, then you should think about your diet planning, because it's exactly at this point often lurks the Fehlerteufel. If it is not clear what is on the table, the walk to the nearest snack as easy as the handle to pizza and instant noodles. Consequently, you should get used to always preparing some meals for the next few days and keeping them in the fridge. In this way, you will always stay on track in the nutritional sense, as you will always adhere to your self-imposed standards in terms of nutrient and calorie balance.
Tip 5 - Learn how to cook efficiently
This tip goes hand in hand with the consistent preparation of your meals. Of course, cooking should not become a kind of assembly line production, but if you have little, it is best to prepare your food as efficiently as possible. In detail, this mainly concerns the preparation of meat and fish or of satiety side dishes. So, if you ever throw in your pan to fry a turkey steak, then cook the other five, so you'll just have to warm them up later. Similarly, you can handle rice, pasta and potatoes. Meanwhile, you can dedicate the time saved to training, to work or simply to recovery.
Tip 6 - Pay attention to the meat quality
When it comes to meat, there should be consensus that quality is clearly about quantity. Accordingly, you should rather invest one or the other Euro more and fall back in case of doubt on the meat from a local butcher. Meat from local livestock farmers, who use organic methods, usually contains significantly less residues of hormones, antibiotics and other substances, which of course is beneficial on the health level. In addition, for example, the meat of cattle fed only grass contains significantly more omega 3 fatty acids than the meat of conventionally bred animals.
Tip 7 - Do not give up healthy fats
Unfortunately, the assumption that fats are unhealthy, still very widespread, results in many recreational athletes avoiding them wherever they go. However, since our organism relies on the supply of fats in order, among other things, to maintain metabolic processes and produce hormones, the supply of fats must not be foregone. In particular, the focus is on the unsaturated omega 3 and 6 fatty acids. So, if you have a few extra calories to fill, it makes sense to fill those gaps with foods rich in just those fatty acids. This concerns, for example, nuts, almonds, avocado or even flaxseed.