Table of contents:
- After all, how should a child get good access to nutrition if the educators often do not have it themselves?
- Meat or no meat?
- Avoid soft drinks
- Which carbohydrates does our body (not) need?
- Good Bread vs. Bad Bread?
- How important is milk for building bones?
- Is it still allowed to snack?
2023 Author: Gabrielle Mercer | [email protected]. Last modified: 2023-05-21 12:25
A balanced diet is important. We know. Then why is it so difficult for some people to integrate them into their everyday lives? So we can do better!
Improving eating habits and saying goodbye to unhealthy behavior is not only important for adults - especially for children, good, balanced access to food is essential to enable them to grow up healthily.
The actual "Good Food Study" nutrition study from MedUni Vienna and Kenwood, under the direction of environmental medicine specialist Hans-Peter Hutter, is concerned with the question of whether and how one can Child nutrition and thus can improve their health. The first step: the necessary one Educational work among adults Afford.
After all, how should a child get good access to nutrition if the educators often do not have it themselves?
Despite current, health-promoting diet trends, according to studies, Austrians still prefer high-fat and high-calorie cuisine (24 percent always, 57 percent frequently). Light, vitamin-rich dishes are rarely chosen, or even with a decreasing tendency.
the Main reasons for unhealthy diet are lack of education and comfort. Although most people know that home-cooked food is healthier, they consume ready-made meals. And even if you cook yourself, many people have no idea what is actually healthy.
Andrea Fičala, nutritionist and author, accompanied the study and conducted interactive workshops with her participants. Among other things, they cooked themselves and discussed the topic of nutrients - "What does our body need anyway?" Fičala noticed that even among adults it was insane a lot of misinformation and uncertainty in terms of healthy eating.
In the course of the presentation of the "Good Food Study" Fičala explained to us the basics of a balanced, healthy diet:
Meat or no meat?
You don't have to go without meat for a healthy lifestyle. But you should pay close attention to where it comes from. Products that come from factory farming are neither beneficial for health nor for the environment.
"When you say that you should reduce your meat consumption, this very often comes Outcry: 'Well, I'm definitely not going to be a vegetarian!' ", tells Hutter. "Nobody talks about that either. But people in Austria eat three times as much meat as is recommended."
When it comes to proteins, it is not true that the body absolutely needs animal protein, Fičala knows. "It is just a little more usable for the body than vegetable. But that does not mean that you can own it Protein requirement not problematic without meat. "Eggs, lentils, chickpeas or quinoa are ideal, vegetarian sources of protein. (Find out more about this here.)
Avoid soft drinks
Various studies on the subject of soft drinks show that they play a major role in many people's lives: every sixth person drinks them almost every day. Soft drinks contain so much sugar that a 0.5 liter bottle is enough to get the maximum recommended daily amount. Beverages with sugar substitutes, such as those contained in "Zero" products, are an unfavorable alternative. "These are namely, especially with children, bad for the intestinal flora. Another huge problem with soft drinks is tooth decay, "said the expert.
Which carbohydrates does our body (not) need?
It is not true that all carbs are bad. Far too many wrong carbohydrates are being consumed. "If you now go for the nutrients our body needs, we could do without white sugar entirely," says Fičala. This is in as good as all candy contain. Other bad carbohydrates are, for example, white bread or white flour dishes such as pizza.
Complex carbs like (whole grain) pasta, or potatoes whole grains (oats, spelled, rye) we need, however. Vegetables are also important as they are high in fiber, which in turn is good for digestion. (Read in more detail here which carbohydrates are good or bad and what you have to look out for in a healthy diet and in sport.)
Good Bread vs. Bad Bread?
Most of the breads that can be bought in the supermarket have been Dough industrial very quickly produced. This enables one to produce large quantities in a short period of time. What suffers is quality.
Bread with a long dough - that is, if the dough is sufficient Time to rest gets - is much better tolerated by the body. The risk of intolerance decreases. You should also be careful: Even "dark" rolls, which are actually considered healthy, have, if you look at the list of ingredients, mostly a high proportion of wheat. It is better to buy rye or spelled bread or to bake it yourself.
How important is milk for building bones?
The rumor persists that cow's milk is essential for adequate calcium intake - and thus for the Structure of bones and teeth - is essential. "That's not true. Cheese, for example, contains much more calcium than milk," says Fičala. "Lots of children don't like cheese, though." Other dairy products such as yogurt are also rich in the mineral. Green vegetables such as kale, spinach or broccoli and legumes such as lentils, beans or peas as well.
Is it still allowed to snack?
"Yes, you can! And you should even!" Emphasizes Fičala. Treating yourself to something sweet or unhealthy every now and then is part of life after all. The point is to view such things as an exception and not as a staple food: rather than the next pack of chocolate cookies yourself bake a cake, but consciously enjoy it. There are small changes in everyday life, but they make a big difference.