Proper nutrition for optimal health

If you want to live a longer and healthier life, you must learn to eat right for optimal health. As we get older, it becomes more and more apparent that “we are what we eat”. The saying “garbage in is garbage out” is becoming more and more evident. In order to achieve optimal health, we must become aware that it is the nutrients from the food we eat that nourish our body and our health. Therefore, we must be very conscious of what we put in our body, when and how. Let’s be honest: by sticking to our traditional food pyramid, breaking fad diets and replacing fast food with fresh food, HelloFresh offers the best and a discount of up to €100 on the first 4 meal sets you order. There are hundreds of diets and fads that promise to make you slim. They keep you focused on food and your weight. To achieve optimal health, HelloFresh offers simple lifestyle strategies to help you focus on nutrition and health. By adopting these lifestyle strategies, you’ll be giving your body what it needs without being a slave to monitoring calories, grams, points or the scale.

1. Listen to your body

Your body is a wonderful machine that tells you what it needs – if you listen to it. This means that you should start eating with your stomach and not your head. Learn to recognize when you are hungry and then eat. Don’t eat just out of habit, impulse or feeling. Learn to recognize when you are not completely satisfied and then stop eating, even if you have something left on your plate.

2. Drink 8-10 glasses of water

Our body consists of more than 70% water. This important fluid carries nutrients, hydrates the body and flushes toxins from our cells and tissues. Not only do we need to drink a significant amount of water every day (6-18 glasses), but more importantly, we need a high water content in the foods we eat. Drink little or no water with meals as this slows digestion by diluting digestive juices. Avoid caffeinated and carbonated drinks – drink juice and/or water instead.

3. Eat moderately balanced meals

If you listen to your body and only eat when you’re hungry, you’ll probably eat three to four times a day. Eating meals with a balance of protein, carbohydrates and fat will keep you full and give your body the nutrients it needs. To make sure you get the right amount for each food group, follow these guidelines: Protein. Make sure the portions are the size of your hand. Good sources of protein are lean meat, fish, egg whites, dairy products and nuts. Complex carbohydrates. Eat a fist-sized portion of complex carbohydrates. Good sources include whole grain bread and pasta, wild rice, grains and potatoes. Fruit and vegetables. Eat a fist-sized portion of vegetables or fruit with each meal. Make sure you eat five servings of fruit and vegetables throughout the day. Fat. Limit fat intake to what is necessary for the right taste. A final guideline is to stop eating three hours before bedtime. Sleeping on a full stomach can slow down your metabolism and disrupt your sleep.

4. Eat enough fresh and unprocessed foods

Our body needs vitamins, minerals and glucose from carbohydrates, amino acids and fatty acids on a daily basis. These nutrients should not come from a bottle/pill/tablet but from eating living foods. Unprocessed foods such as fruit and vegetables contain large amounts of readily available nutrients in a naturally balanced ratio. These foods require little energy to digest when they are not cooked.

5. Reduce the amount of processed foods

We should eat foods with a high nutrient density. After all, we eat to fuel and keep our amazing bodies going. Many foods are high in calories but low in nutrients. When we eat a high proportion of these foods, we have to overeat to get enough nutrients. Our bodies also have to use a lot of energy to digest and break down these complex foods in exchange for a small nutritional benefit. Ask yourself: Which foods give me energy and which rob me of energy? Eat a high proportion of fruits and vegetables – they require very little energy to digest and are great value!

6. Take time to enjoy the food

In our multitasking fast food nation, it is not uncommon for people to eat while commuting and talking on their cell phones. Eating on the go doesn’t necessarily make eating more fun. When it’s time to eat, relax and make sure you enjoy what you’re eating. Enjoy every bite by eating it slowly. Take time between bites to allow your body to digest the food. By taking the time to enjoy your meals, you will know when you have eaten enough and your body can absorb the full nutritional value of food with proper digestion.

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