Vegetables should make up at least a quarter of your food intake. The more vegetables you eat, prepared in different ways, the better. French fries are not considered vegetables, and potatoes are more like polysaccharides in their composition.
Fruit makes up the second quarter of your plate. The healthiest and most nutritious way is to eat seasonal fruit of various colors and types. Fruit intake can be replaced by vegetable consumption.
Oils and fats are most valuable in super healthy foods like nuts, avocados, and fish. Good quality butter and cold-pressed vegetable oils are also suitable. Avoid margarine and limit other industrially processed fats and oils
Fluids are best in the form of plain water and unsweetened teas. It is better to skip sweetened drinks and teas altogether.
Polysaccharides are best in their natural form. For example, millet, oatmeal, rye sourdough breads or wild rice. It is important to limit the consumption of products made from low-quality white flour.
The best sources of protein are fish, legumes, nuts, seeds, dairy products, eggs, and meat. Most of us benefit from a higher proportion of plant-based protein sources. Choose according to your taste and dietary philosophy.
Overall, I recommend prioritizing natural food over processed food, local and organic food over low-quality mass production and imports. In addition to a healthy diet, also allow yourself outdoor exercise, enough sleep, friends, and a good mood!
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