Take a fresh look at your lifestyle.

What should you eat every day?



If you want to eat healthily, you not only have to eat a balanced diet, but also a varied diet. But you shouldn’t take this rule literally, because there are foods that you should eat much more often – ideally even every day. We’ll tell you here that it’s not one-sided, but rather smart. Plus: We provide you with a suitable fitness recipe for every food.

You can also find delicious fitness recipes in ours individual nutrition coaching. Simply enter your goal (such as “losing weight”), your diet and your weight – the digital food coach will take care of the rest. On your phone you will then find delicious recipes for your week – tailored to your calorie needs.

1. Walnuts are the perfect food for the nerves

Walnuts are the epitome of healthy brain food, simply because of their shape. But it’s not the appearance, but above all the ingredients that make nuts the ideal snack for strenuous meetings, as they contain numerous minerals, B vitamins and omega-3 fatty acids. By the way, a handful of nuts per day (around 20 grams) is the ideal amount.

The latter are essential (vital) fatty acids that your body cannot produce itself but need every day. The fats are also found in other foods, such as these 10 Omega-3 suppliers, but nuts are particularly easy to integrate into everyday life.

Omega-3 fats, such as docosahexaenoic acid, or DHA for short, are, among other things, the main component of our nerve cell membranes and are significantly involved in the transmission of stimuli in the brain. So it’s no wonder that studies have shown that sufficient intake of Omega 3 has a positive effect on your memory performance, cognitive well-being and blood flow to the brain. According to studies, fatty acids are also said to protect your heart, strengthen the immune system and promote protein biosynthesis (important for building muscle).

You can also take fish oil or krill oil capsules, but this is not a must. Especially not if you like to eat nuts, fish and other sources of omega-3 on a regular basis. You can read here why the right ratio of omega 3 to omega 6 fatty acids in your diet is particularly important.

2. Blueberries can be added to muesli every morning

Blueberries are not only really tasty, studies have shown that they are also good for your heart, have an anti-inflammatory effect, lower cholesterol levels and help against muscle soreness. In many cases, the reason for the numerous health benefits is the coloring, secondary plant substances (anthocyanins) in the superfood berry.

Of course, other berries are also allowed as they are very healthy

That’s not all: blueberries contain numerous antioxidants that protect your cells from free radicals (damaging oxygen compounds) and thus counteract skin aging, among other things. Studies also suggest that blueberry ingredients could be effective in cancer prevention.

3. Green leafy vegetables can be on your plate every day

No matter whether spinach, chard, leek or cabbage: green vegetables are a real source of nutrients that you can always load generously onto your plate as a side dish.

Let’s take a closer look at the healthy ingredients using spinach as an example: It provides a lot of plant-based iron (3.4 milligrams per 100 grams), a lot of vitamin C as well as beta-carotene, potassium and magnesium. A 200 gram portion of spinach also contains about as much calcium as a glass of milk. Spinach is low in calories, fat-free and easy to prepare.

The green color comes from the chlorophyll it contains. The natural plant dye supports, among other things, oxygen transport in the blood vessels, stimulates the formation of new blood cells and has an antioxidant effect against the harmful free radicals mentioned above. A study also showed that eating one serving of green leafy vegetables per day can slow cognitive decline in old age.

Here is a small overview of green leafy vegetables that you should eat every day:

  • Spinach
  • Mangold
  • Pak Choi
  • Leaf salads (such as rocket, lettuce, lamb’s lettuce or romaine lettuce)
  • Leek vegetables (for example wild garlic and leek)
  • Cabbage (broccoli, kale, pak choi, savoy cabbage & Co.)
  • Cress (garden cress, water cress, nasturtium)

4. Spoon low-fat quark, skyr or yoghurt every day

Dairy products, such as yogurt, skyr, quark and of course milk itself, provide a lot of calcium, which strengthens bones and teeth. Low-fat quark and skyr also contain plenty of high-quality protein (around 13 grams of protein per 100 grams) for muscle building and only a little fat (less than 0.1 grams per 100 grams) with only 71 calories. The “high protein & low fat” combination is also ideal for losing weight, as protein fills you up for a long time and sustainably. In terms of protein content, natural yogurt can’t quite keep up, but it only provides around 46 calories.

Yoghurt, skyr and quark are also perfect for losing weight for another reason: at only 3 to 4 grams per 100 grams, they are relatively low in carbohydrates. They also provide a good portion of calcium, as well as magnesium, potassium and iron.

5. Oatmeal as a fitness breakfast

Good, cheap and healthy: oatmeal is the perfect fitness food. The whole grain flakes are not only excellent sources of energy, but also provide your body with exactly the nutrients (carbohydrates, proteins and minerals) that it needs both before and after the workout. The power flakes also contain plenty of magnesium, vegetable iron and protein.

Combine 2 top foods very easily: Add blueberries to the oat flakes

Oatmeal is not exactly low in calories at around 370 calories per 100 grams, but it can still help you lose weight. Because oatmeal contains long-chain, complex carbohydrates that keep your blood sugar level constant – and you full. Here are 5 filling recipes for delicious porridge.

In addition, according to studies, they are incredibly healthy due to a very special type of fiber called beta-glucans. Many results suggest that oats can reduce the risk of cardiovascular disease, skin diseases, inflammation and type 2 diabetes.

6. Incorporate tomatoes into every dish

There are two things you should know about tomatoes: a) Red tomatoes are better than yellow or green ones because they contain more lycopene. And b) Processed and heated tomato products, such as ketchup or tomato soup, are just as healthy as fresh products because your body can absorb the lycopene they contain even better.

What exactly is lycopene anyway? Lycopene is a natural plant pigment that gives tomatoes their rich red color. According to studies, it is also a good antioxidant (provides an anti-aging effect) and can reduce the risk of various types of cancer and cardiovascular diseases.

Known? A diet rich in lycopene can act like a kind of sun protection from within and reduce skin damage caused by UV-A and UV-B radiation.

7. Eat an apple every day

There is actually something to the saying “An apple a day keeps the doctor away.” But you should definitely eat the peel as well, because most of the healthy ingredients are hidden underneath. Over 30 vitamins – including provitamin A, numerous B vitamins, lots of potassium and a bunch of other minerals – cavort in and under the crunchy shell.

Consumption of apples and apple products has also been linked in studies to positive effects on the risk of cancer, cardiovascular disease, asthma and Alzheimer’s disease.

No matter whether red, green, yellow, sweet or sour – you will also like one of the 20,000 varieties worldwide. And with around 80 calories per piece, apples are a really low-calorie snack – perfect for a little hunger in between.

The healthy foods mentioned can be on your menu every day. You can also combine them perfectly with each other. For example, start the day with a breakfast of low-fat quark with berries, nuts and oatmeal.


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