Check Your Diet: Health Starts On The Plate

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. Metabolism and nutrient requirements change with increasing age. An increased protein intake is particularly important to support muscle maintenance and counteract age-related degeneration. At the same time, the diet should be easy to digest and rich in fiber to promote digestion and prevent chronic diseases. Nutrition in old age should therefore be carefully adapted to maintain health and quality of life.

Prevention and alleviation of diseases

The power of a balanced diet extends far beyond simply providing nutrients; it plays a crucial role in the prevention and alleviation of numerous diseases. A diet rich in whole grains, fresh fruits and vegetables, and healthy fats can significantly reduce the risk of cardiovascular disease. These foods help to regulate blood pressure, reduce inflammation and keep cholesterol in a healthy range.

The right diet is also a key factor in the prevention and management of type 2 diabetes. Type 2 diabetes is usually triggered by an unbalanced diet that is low in fibre and high in fat and sugar, but it can also be caused by stressors, lack of exercise and impaired production of intestinal hormones. A healthy and balanced diet can stabilize blood sugar levels and thus prevent insulin resistance..

Diet also plays a role in the prevention of certain types of cancer. Studies show that a diet rich in certain nutrients, such as antioxidants and omega-3 fatty acids, can reduce the risk of some cancers. Similarly, there is growing evidence that diet can also influence mental health and autoimmune diseases. A diet that reduces inflammation and supports the gut microbiome can have a positive impact on mental wellbeing and alleviate symptoms of autoimmune diseases.

Practical tips and nutritional recommendations for everyday life

Now that the importance of a balanced diet for the prevention and alleviation of diseases has been highlighted, it is time to give practical advice for everyday life. For adults, the expert recommends reducing animal products and increasing the intake of whole grains, fruit, vegetables and healthy fats such as nuts or avocado. For children, the focus is on nutrient-rich meals that support growth and development. Excessive consumption of processed foods and sweet drinks should be avoided. Instead, focus on whole grains, high-fiber, low-fat and low-sugar foods. These simple adjustments can make a significant contribution to improving health and well-being and are easy to integrate into everyday life.

photos: Killmaier-Fischer (5)