Gesunde Ernährung is a key component to maintaining and improving overall health. It includes adequate food energy and fibre, as well as micronutrients such as vitamins and fluids.
When it comes to healthy eating, you need to understand the difference between saturated and unsaturated fat. Fat is a very important nutrient for the body. It gives the body energy, helps the body absorb nutrients and protects the organs.
However, most health organizations recommend that we limit our intake of saturated fat. This is because it has been associated with heart disease. Moreover, many studies have shown that replacing saturated fats with healthier alternatives, such as polyunsaturated fats, can help reduce your risk of heart attack and other cardiovascular problems.
The American Heart Association (AHA) recommends that you should limit your saturated fat intake to less than 10 percent of your total calories. That’s equivalent to between 11 and 13 grams of saturated fat a day.
Trans fats are a type of unhealthy fat that can raise your bad cholesterol and lower your good cholesterol. It also raises your risk for heart disease.
You can find trans fats in many processed foods. These include snack foods like potato chips, baked goods, frozen pizzas, and fried food. But not all packaged foods contain trans fats.
If you want to avoid trans fats, you should read the ingredients list on the food you are buying. Also, you should ask your restaurant server about any oils used for frying.
Most fast food restaurants provide nutritional information on their menus or websites. Some will tell you how much trans fat you will be eating per meal.
Ultra-processed foods are highly processed food products containing added flavors and colors, stabilizers, sugars and other additives. They are usually high in saturated fats and salt.
Recent studies have found that people who eat ultra-processed foods often gain weight, increase their risk for cardiovascular disease, and increase their risk of developing type 2 diabetes. However, the relationship between these foods and these health conditions is not well defined.
According to one study, women who ate ultra-processed dairy products had a lower risk of colorectal cancer than women who did not. Another study linked the consumption of ultra-processed foods with a higher risk of dementia. A third study found that adults who ate more than four servings of ultra-processed foods a day were more likely to develop cardiovascular disease than those who did not.
Sugary foods and drinks
There are many ways to keep sugar out of your diet. One way is to avoid sweetened drinks and snacks. Another is to choose lower-fat, unsweetened milk. Other healthy snacks include fruits and unsalted nuts.
The World Health Organization (WHO) recommends that adults and children should consume no more than 90 grams of total sugars a day. This includes no more than 30 grams of “free sugars” such as fructose.
Sugar is a carbohydrate that is broken down in the body into glucose. Glucose is the source of energy for our cells. When you consume too much sugar, it raises your risk of heart disease and obesity. It can also increase pressure on the heart.
Fruits are a great source of vitamins, minerals, fiber and other health benefits. They also contain antioxidants which can help protect your heart and blood vessels. This means that a diet filled with fruits can decrease your risk of chronic illnesses, such as cancer, diabetes and heart disease.
Fruits are also a good source of phytochemicals. These compounds can reduce the risk of certain cancers, cardiovascular conditions and inflammation. It’s also important to eat a variety of produce to ensure that you get a balanced mix of nutrients.
Berries are a great source of antioxidants, folic acid, fiber and other important vitamins. The vitamin C in citrus fruits helps to protect your heart. Similarly, the lycopene in tomatoes helps to reduce your risk of chronic diseases.
Cooking more meals at home
Studies have shown that cooking more meals at home is associated with a healthier diet. These benefits can be both mental and physical. They include a reduction in fat intake, increased consumption of fruits, a better diet score, and more.
Cooking for your family can be a relaxing way to relieve stress and keep everyone healthy. It can also help fight Alzheimer’s and reduce foodborne illness. Moreover, a well-balanced diet can help you avoid weight gain, which increases your risk for heart disease and other chronic conditions.
In addition to the health benefits, cooking for the family can also help build self-esteem and teach children to eat healthy. Restaurant meals tend to be heavy on salt, butter, and sugar. A home-cooked meal can provide the same nutrients for less money.