In the morning, noon, and night: these are the professional Tricks for healthy eating
Indeed, what is the ideal Breakfast? What should Lunch end up on the plate and a hearty dinner is allowed? Nutrition experts reveal their best tips for the whole day.
Low Carb, vegan, raw food, low cholesterol… There are lots of methods to eat healthy. Mostly you need for a healthy life-style, but no complicated diet plans. FOCUS Online has compiled the simple tips from the experts for the three major meals of the day for you.
You should have Breakfast early in the morning
Right or wrong, there is not at Breakfast. Also a Cup of coffee is in order, if you take in the course of the day, all of the important nutrients. A plan, it is best to have a balanced second Breakfast during the work.
- Diet assistant Margret Morlo, Association for nutrition and dietetics:
If you have in the morning, no appetite, do not need to force yourself to Breakfast. But you at least eat a yogurt or drink a glass of juice. Who is completely sober to work, risking a lack of concentration, and a performance deep.
- Physician Dietrich Grönemeyer:
Prepare yourself to oatmeal as Porridge. The fit through the day, because the flakes to bind bile acids in the intestine.
- Isabelle Keller, German society for nutrition:
The ideal Breakfast consists of three components: a fruit or vegetable, liquid, and whole grain. The latter serves to keep blood sugar levels constant and supply the body with long-term energy. The perfect Breakfast can be as follows: a whole-grain cereal with fresh fruit and milk or a sandwich of whole grain bread with tomatoes and cucumber, a glass of juice.
- Sports scientist and health expert Ingo Froböse:
Have Breakfast within two hours after getting Up. Carbs and some fat and protein provide the body with energy for the whole day and make him more powerful. You eat a wholegrain bread with cheese or a whole grain cereal with fresh fruit.
You should eat lunch
Make sure that you take at the latest now important nutrients. Otherwise you will find it difficult to cover your daily requirements. The simpler so Breakfast is out, the more rich you should eat lunch.
- Yvonne Knips, Consumer Advice Centre Of North Rhine-Westphalia:
On the daily menu, either potatoes or noodles should be. The same applies to legumes, vegetables or salad. Two to three times a week, in addition to meat, at least once a week, fish two to three times per week for an Egg to be. To share this food is best at lunch and dinner.
- Physician Dietrich Grönemeyer:
You eat at noon a hot meal. By the heat of the body digests the food much easier. You are so active and not fall into the lunch deep.
- Sports scientist and health expert Ingo Froböse:
Lunch should be nutrient-rich and mixed like from the farmer’s market. A lot of vegetables and fruit are a Must, the best is to have a small protein Supplement. Because at noon, the body can process best the provided vitamins and minerals.
- Diet assistant Margret Morlo, Association for nutrition and dietetics:
To, and should not be large amounts of you eat in the lunch break. The power falls tired and sleepy – the work More difficult.
These Snacks are in the afternoon allows
You need to weigh for yourself whether you take in a day rather three large or five smaller meals. If it pleases you, between lunch and dinner after a small Snack, you can take advantage of the opportunity to achieve, for example, the recommended daily amount of fruit: two servings (250 grams). Also a calorie-rich Snack is allowed, if you eat little and often.
- Yvonne Knips, Consumer Advice Centre Of North Rhine-Westphalia:
Tasty Snacks can be of milk, rice waffles with hot cherries or whole grain. The desire for Sweets can satisfy with sweet fruit, raisins or other dried fruit – it doesn’t have to be always pastries and chocolate.
- Diet assistant Margret Morlo, Association for nutrition and dietetics:
You have the afternoon an appetite for something Sweet, it can easily be a piece of cake. In small quantities and with pleasure to eat, does not have a negative effect on the figure. Who wants to fill up its energy storage, it can also take whole grain products, or fruit. And anyone who has eaten in the course of the day just a little milk products, according to holt, the now.
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The comes in the evening to the plate
Have you eaten today is varied, at least three servings of vegetables (400 grams) eaten, and at least 1.5 liters of water to drink? The German nutrition society recommends daily 200 grams of dairy products and 200 grams of potatoes, pasta or rice, best whole grain. The largest proportion, you should have already taken over the day to themselves. What is still missing, can land in the evening on the plate.
- Physician Dietrich Grönemeyer:
At dinner, you should pay attention to the time. Do not eat later than 19 o’clock and, above all, just light food.
- Diet assistant Margret Morlo, Association for nutrition and dietetics:
Towards the evening the activity of the metabolism in the body decreases. Therefore, you should eat smaller quantities to avoid Obesity. At least then, if you put the food directly in front of the TV or go to bed. Who’s still moving and about a walk of power, may also eat a little more.
- Sports scientist and health expert Ingo Froböse:
In the evening, it should be rich in protein and preferably low carbs. The body requires protein for the construction and remodeling processes that occur during the night. It supports the repair and Regeneration of cells. You forgo the carbs. They deliver fast energy – no more in the evening is necessary, because the least people make the effort after dinner, even physically.