What should you eat every day?
What to eat every day? 7 foods that are best to eat every day
Neither boring, nor lopsided: these are the foods you can incorporate into your diet every day with a clear conscience. Whether you're looking to build muscle or shed a few pounds
If you want to eat healthy, you must not only eat a balanced diet, but also a varied diet. But that's not quite true: here are 7 foods you should eat much more often – preferably even every day. Why this is not one-sided, but pretty smart, we tell you here. Plus: For each food we provide you with a suitable fitness recipe.
1. Walnuts are the perfect nerve food
Walnuts are the epitome of healthy brain food, if only because of their shape. But it's not just their appearance that makes nuts the ideal snack for strenuous meetings, as they contain plenty of minerals, B vitamins and omega-3 fatty acids.
The latter are essential fatty acids that your body cannot produce itself, but needs every day. The fats can also be found in other foods, such as these 10 omega-3 suppliers, but nuts are particularly easy to integrate into everyday life.
Recipe Tip: This chickpea salad with walnuts is great for your meal prep lunch.
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. Plus, the healthy fatty acids protect your heart and boost your immune system.
If you are a vegetarian or vegan, or don't like fish (which is one of the top sources of omega 3), you can also meet your needs with fish oil or krill oil capsules.
2. Green leafy vegetables may be on your plate every day
Whether it's spinach, chard, leeks or cabbage: green vegetables are a real nutrient guarantor 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 vegetable iron (3.4 milligrams per 100 grams), plenty of vitamin C, as well as beta-carotene, potassium and magnesium. A 200 gram serving of spinach also contains about as much calcium as a glass of milk. Spinach is low in calories, fat-free and easy to prepare.
Recipe Tip: This chicken breast on a bed of spinach is not only crazy delicious, it's also low carb.
– Low carb nutrition plan – theory part with information about low carb nutrition – 37 delicious recipe ideas – including nutritional information – available on all devices
You want to fight your excess weight with the low carb diet? Super idea, because it's perfect for weight loss. However, this is not a "diet" in the true sense, but rather a long-term dietary change that you can maintain for years. Of course, that sounds like a big challenge at first. But don't worry: our ingenious nutrition plan will help you do just that!
How the low carb principle works? Very simple: you reduce the amount of carbohydrates per day. Forcing your metabolism to change. Normally, your body uses carbohydrates for energy and stores them in the form of glycogen in the muscles and liver until they are used up. Excess glycogen that is not being used up (due to too little exercise, too much sweets, etc.) can be a problem.) is converted into fat in order to be stored in another place – hello belly fat! – to store, because the storage space is limited. But if you don't feed your body any or only very few carbohydrates, the stores empty out and you need new energy. Genius, right?
Low-Carb works! And our nutrition plan too. In only 8 weeks we will melt your belly fat and help you to eat healthy in the long run. So what are you waiting for? Get plan. Enjoy!
The green color is due to the chlorophyll contained in the oatmeal. The natural plant pigment supports, among other things, the transport of oxygen in the blood vessels, stimulates the formation of new blood cells and has an antioxidant effect against the harmful free radicals already mentioned above.
Here's a quick rundown of leafy green veggies that are best eaten daily:
– Spinach – chard – pak choy – leafy lettuces (such as arugula, lettuce, lamb's lettuce or romaine lettuce) – leek vegetables (such as wild garlic and leeks) – cabbage (broccoli, kale, pak choy, savoy cabbage&) Co.) – Cress (garden, watercress, nasturtium)
3. Blueberries may be added to muesli every morning
Blueberries are not only really tasty, they are also good for your heart, lower cholesterol and help against sore muscles. Even annoying fat pads experience their blue miracle thanks to the superfood berry: The color-giving plant substances (anthocyanins) support the breakdown of fat cells. They are also extremely low in calories. Contain little fructose. This is why fructose is not healthier than white table sugar.
But that's not all: blueberries contain numerous antioxidants that protect your cells from free radicals (harmful oxygen compounds) and thus counteract skin aging, among other things.
Recipe Tip: Our delicious cottage cheese bowl with berries is protein-rich, healthy and tasty – be sure to try it out!
4. Oatmeal as a fitness breakfast
Good, cheap and healthy: oatmeal is the perfect fitness food. The whole grain flakes are not only great sources of energy, but also provide your body with exactly the nutrients (carbohydrates, proteins and minerals) it needs at that time, both before and after your workout.
Recipe Tip: You can have our simple protein porridge for breakfast every day without hesitation
Oatmeal is not exactly low in calories, with 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 levels steady – and you full. In addition, the power flakes contain plenty of magnesium (134 grams per 100 grams), which protects against muscle cramps.
5. Spoon low-fat curd cheese, skyr or yogurt 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 cottage cheese also contains plenty of high-quality protein (13 grams of protein per 100 grams) for muscle building and very little fat (under 0.1 grams per 100 grams) for only 71 calories. In terms of protein content, natural yogurt can't quite keep up, but it only provides about 46 calories.
Recipe Tip: Combined with tuna, you can turn bland low-fat cottage cheese into a protein-rich spread in a flash. Ideal for a quick sandwich in between meals. Here you can find the recipe.
Yogurt, skyr and quark are also perfect for weight loss for another reason, because with 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.
6. Integrate 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 as well as heated tomato products, like ketchup or tomato soup, are just as healthy as fresh ones, because your body can absorb the lycopene they contain even better.
Book recommendation: You'll find delicious and simple everyday dishes in the new cookbook from HelloFresh. Thanks to practical step-by-step instructions, you will succeed with every recipe.
What exactly is lycopene?? Lycopene is a natural plant pigment that gives tomatoes their rich red color. It is also a good antioxidant (provides an anti-aging effect) and can reduce the risk of various types of cancer, as well as cardiovascular disease. Studies have also shown that a diet rich in lycopene acts like a kind of sunscreen from within, reducing skin damage from UV-A and UV-B radiation.
Recipe Tip: Oven feta with tomatoes – enjoy directly from the spout with bread or use as a warm salad ingredient, tasty!
7. Apples are the ideal snack
The saying "An apple a day keeps the doctor away" there really is something to it. But you should definitely eat the shell, because most of the healthy ingredients are hidden underneath. More than 30 vitamins – including provitamin A, numerous B vitamins, lots of potassium and a host of other minerals – are found in and under the crunchy shell.
Recipe Tip: Cut an apple into wedges and dip them in a nut puree of your choice, such as peanut or almond puree. Tastes also with other fruit, like pear or banana.
No matter if red, green, yellow, sweet or sour – one of the 20.000 varieties worldwide will also taste good to you. And with about 80 calories per piece, apples are a really low-calorie snack – perfect for the small hunger in between.
The healthy foods mentioned above can be on your menu every day. You can also combine them perfectly. Start the day with a breakfast of low-fat curd cheese with berries, nuts and oatmeal, for example.
– Training and nutrition plan – maximally effective and sustainable – all 29 exercises as a picture and video – only dumbbells needed – 30 simple, delicious weight loss recipes
– Training and nutrition plan – maximally effective and sustainable – all 29 exercises as a picture and video – only dumbbells needed – 30 simple, delicious weight loss recipes – 99-page PDF, available on all pages
Losing weight is also easy! And with our proven combination of training. Nutrition especially for weight loss beginners. In it we show you how to drop the pounds in just 8 weeks. And healthy. Sustainable. Plus: You don't have to be a star athlete or a star chef to do them successfully. Let's go!
Concretely you train 3 times a week. 2 times strength training, 1 time you lace up your running shoes, which results in the perfect combination for optimal weight loss results. With strength training, you concentrate on the so-called basic exercises, i.e. exercises that work several muscle groups at the same time. The advantage of this is that a few exercises are enough to work the whole body. So the workouts are short and snappy. Second, an effective full-body workout burns significantly more calories than, say, an abdominal-only or arm-only workout. And that's exactly our goal, isn't it??
In our diet plan, we focus on natural, high-volume foods, because you can almost fill up on them without gaining a gram. In addition, especially protein-rich foods come. Healthy fats on the plate. The protein not only helps you build muscle, but also keeps you fuller longer. The healthy fats, in turn, provide you with the energy you need for a low-carbohydrate diet. In the entire 8 weeks you can easily lose between 4 and 8 kilos – because 0.5 to 1 kilo per week is healthy and normal. Motivates?
As you can see, losing weight is not all that complicated. Especially if you combine the right nutrition with structured training. And that's exactly what we help you with our proven plan bundle. This way you can lose the pounds in only 8 weeks – and that in a healthy and sustainable way. So, download and achieve desired weight!
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