Healthy meal throughout the day

If you properly distribute the amount of food required for a healthy body throughout the day, you will start full of energy in the morning, get rid of performance and energy drops in the afternoon and will not feel completely exhausted in the evening. Breakfast, lunch, dinner and small snacks are important: you'd better not miss anything! Everyday life shows that implementation is not always easy.

 

 

 

Healthy breakfast

A healthy breakfast is essential to replenish energy and fluid stores. Complex carbohydrates are particularly suitable for increasing energy. So the basis of breakfast should be foods rich in carbohydrates such as whole grains (eg muesli or whole grain bread, cereal porridge), ideally mixed with fruits/vegetables and milk (products). High fat and sugar breakfast options such as croissants or bread rolls with butter and honey cream/jam/walnut nougat are less suitable for breakfast. Drinks are also part of a healthy breakfast: for example unsweetened herbal or fruit teas and (freshly squeezed and) diluted juices or vegetable juices provide the fluid that the body needs after a good night's sleep to be able to function properly and focused.

Some people eat nothing or very little in the morning. Then it is recommended to at least drink something and try a few bites. With a snack in the morning, you can make up for the missed breakfast.

Healthy snack

In general, a morning or afternoon snack is a good buffer against food cravings at noon or evening. To counteract the decline in performance, the following are appropriate: whole-fat crackers with low-fat spreads (for example, vegetarian beans and lean pots), fruits or vegetables, and yogurt with fruits and nuts. In addition, you should drink a lot. Foods high in fat, salt and sugar, such as liver cheese rolls, pizza slices, pastries and other desserts, are less suitable for snacking.

Healthy lunch

Easy-to-digest lunches work to get you past the afternoon trough. Low-fat and low-sweetened dishes are suitable, such as soups (such as bitter vegetable soup without whipped cream or creme fraiche, minestrone), steamed fish, lean meats, whole grain products, legumes, vegetables and salad. Fatty dishes (such as fried meat schnitzel with French fries) and desserts with vanilla sauce (as well as fatty sauces should be the exception.

Healthy dinner

Snacks and small portions are also perfect for dinner. Generally nothing is forbidden. However some dishes have a long time in the stomach and can affect sleep quality (fatty meat is about 6-8 hours, French fries are 5-6 hours). Rice, freshwater fish (1-2 hours) or cooked vegetables, fruit, low-fat meat, whole grain bread with low-fat spread (2-3 hours) in the stomach for less time. Boiled vegetables, soup (without cream), steamed fish and vegetable rice are well suited for dinner. Not everyone tolerates every dish well in the evening. Some people for example eating raw vegetables or whole grains in the evening are not good so should be avoided.