Author: Vanessa Killmaier-Fischer

A healthy diet or our daily food is more than just a source of energy. It is the key to your general well-being and health. A balanced diet plays a key role in our lives. It is the foundation of a healthy lifestyle. In this comprehensive article, supported by the expertise of renowned nutritionist Vanessa Killmaier-Fischer, we look at how a balanced nutrition can have a positive impact on our lives. From strengthening the immune system to improving mental health. The basics of a healthy eating: the 80/20 rule In order to incorporate a healthy nutrition into everyday life, it is crucial to understand the basic principles of a balanced diet. A key approach here is the 80/20 rule recommended by Killmaier-Fischer. This rule states that 80 percent of our diet should consist of healthy, nutrient-rich sources, while the remaining 20 percent leaves room for so-called ‘soul food’ – foods that may be less nutritious but are satisfying for our soul. This balance not only promotes physical health, but also mental well-being. Another important aspect is the optimal plate layout. The expert advises dividing the plate as follows: ¼ of the plate should consist of protein sources, about ⅛ of healthy fats. Carbohydrates, preferably in the form of whole grains, should take up about ¼ to ⅛ of the plate, while the rest should be filled with vegetables – the key to a nutrient-rich diet. This distribution ensures that the body receives all essential macro and micronutrients in the right proportions and forms the basis for a sustainable, healthy diet. Specific nutritional recommendations for different groups Our body’s needs vary depending on lifestyle, age and activity level. For athletes, for example, an adapted diet is essential to achieve optimum performance and support recovery. The focus here is on an increased calorie intake and an increased need for carbohydrates and protein. These macronutrients serve as essential sources of energy and as building blocks for muscle building. A balanced ratio of these macronutrients ensures sufficient energy during training and supports muscle recovery afterwards. In children and adolescents, proper nutrition is not only crucial for physical growth, but also influences cognitive development and social integration. A nutritious diet promotes the ability to concentrate and general performance at school and during leisure time. It also contributes to a healthy self-image and supports social integration by preventing obesity and the associated social exclusion.dert. Different nutritional recommendations apply for adults and especially for senior citizens.… weiterlesen