10 Guidelines For a Healthy Eating Pattern
There are ten rules that the dietary pattern of every athlete or non-athlete should adhere to daily. These guidelines are largely based on the advice of the Health Council and the latest scientific insights.
- Eat vegetables.
- Eat fruit.
- Consume fiber.
- Fat.
- Carbohydrates.
- Ensure an adequate intake of proteins.
- Be mindful of salt.
- Limit processed foods.
- Stay hydrated.
- Maintain dietary variety.
Vegetables
Eating Vegetables
Vegetables provide a wealth of vitamins and minerals while making you feel full without consuming many calories. However, not all vegetables are created equal. Some are especially high in fiber, such as leafy greens like spinach. Others are known for their distinctive flavors or as vitamin powerhouses.
How Much?
The average person needs about 250 grams of vegetables daily. Consuming a bit more than the recommended 250 grams may offer additional health benefit. Aim to vary your vegetable choices by incorporating three to four different types of vegetables throughout the week. It's worth noting that frozen vegetables contain just as many vitamins as fresh ones.
Fruit
Eating Fruit
Just like vegetables, fruits are essential for obtaining essential vitamins and minerals. To ensure you're getting an adequate supply of nutrients, it's wise to eat at least two pieces of fruit per day. And remember to vary the types of fruit you consume! If you're looking to lose weight, you should be somewhat cautious with certain types of fruit. For example, a ripe banana provides around 100 more kilocalories than a mandarin and contains relatively more sugar. It's worth noting that fruit juice is not considered part of your fruit intake.
How Much?
You Should consuming at least 2 servings (200 grams) of fruit per day. Aim to vary your fruit choices by incorporating at least three to four different types of fruits throughout the week.
Fiber
Eating Fiber
Dietary fibers are important for several reasons. Firstly, they promote better digestion by absorbing moisture, increasing stomach volume, and providing a fuller feeling, which can help reduce your appetite. This is especially useful if you're trying to eat less. Additionally, dietary fibers reduce the risk of type 2 diabetes and are beneficial for your cholesterol levels. Foods rich in dietary fiber include whole grains, cereals (such as muesli and oatmeal), legumes, fruits, and certain vegetables (like broccoli and green beans).
How Much?
Your body needs 30-40 grams of dietary fiber per day. You can achieve this by consuming 200 grams of vegetables, 2 pieces of fruit, 5-6 slices of whole wheat bread, and 200 grams of whole wheat pasta, brown rice, or potatoes every day. Fiber-rich products include bran (2.2 grams per tablespoon) and brown beans (7 grams per ladle). However, most people still consume less than 15 grams of fiber per day.
FAT
Your body needs the macronutrient fat as an energy source. Fat is also essential for the absorption of vitamins A, D, E, and K. Therefore, do not eliminate full-fat products from your diet. Healthy foods that are relatively high in fat include nuts, fatty fish, avocados, liquid cooking and frying fats, and vegetable oils. When cooking, opt for fats that are liquid at room temperature.
How Much?
At least 20% to a maximum of 35% of your total energy intake should come from fat. For individuals with overweight, 30% is the upper limit, while for those with a healthy weight, it's 35%. It's advisable to consume a higher proportion of unsaturated fats than saturated fats. Aim to have no more than 10% of your energy intake from saturated fat.
Carbohydrates
Choose the right carbohydrates. While some diets almost banish this macronutrient, you really need them. Opt for so-called complex carbohydrates (like whole grains) and try to consume as little added sugar as possible. Avoid sugary sodas and juice for this reason.
How much?
We recommend that 50-60% of your calorie intake comes from carbohydrates. However, this depends on how much you exercise; as you engage in more endurance sports, you'll need more carbohydrates.
PROTEIN
Proteins are the third of the three macronutrients. Ensure that you get an adequate amount of protein with each meal. Sources of protein include meat, dairy, beans, legumes, fish, and bread.
How Much?
The amount of protein you need depends on factors like your weight, physical activity level, and your training goals. It also depends on whether you are a vegetarian or not.