FreshUpYourSkin
The 1x1 of healthy eating:
Your personal guide
Hey, great that you're interested in healthy eating!
It often sounds complicated, but it's actually quite simple if you follow a few basics. Here, I'll show you how to incorporate a healthy diet into your everyday life, step by step – stress-free and with plenty of enjoyment.
Diversity is key
Always remember: Eating should be fun. The more colorful and varied your plate, the better you'll provide your body with everything it needs.
Try to incorporate different fruits and vegetables and try new foods from time to time.
Your body and your sense of taste will thank you.
Eat the way that suits you
Don't worry about rigid rules or calorie counting. Instead, focus on the distribution of your plate:
Half of your plate: vegetables – they fill you up and provide lots of vitamins.
One quarter: whole grain products or other healthy carbohydrates.
A quarter: protein – such as legumes, eggs, tofu or fish.
If you're craving more vegetables, great! Don't put pressure on yourself—find the balance that works for you.
Vegetables and fruit: your daily booster
The goal is to eat five servings a day – that sounds like a lot at first, but it's easily doable. For example:
An apple for breakfast, a few vegetable sticks in the afternoon, a large portion of vegetables for dinner.
It doesn't have to be perfect. Every portion counts!
Fats are not the enemy
I know, it used to be said that "fat makes you fat." But that's not true. Good fats are vital! Reach for them: nuts and seeds, avocados, olive or linseed oil.
Try to avoid unhealthy trans fats from chips or convenience foods, but indulge in your favorite snacks every now and then – without feeling guilty.
Be clever with sugar and salt
I understand, sweets are just part of it. But try to avoid hidden sugar—it's often found in ready meals, sauces, or drinks.
If you need something sweet, try fruit or dark chocolate. You can also replace the salt with fresh herbs – it often tastes even better!
Drink, drink, drink
Your body needs water more than anything else. Aim for 1.5–2 liters per day. If you often forget to drink, just keep a glass within sight. And don't worry: coffee counts! But unsweetened drinks like tea or water are ideal.
Slow carbohydrates are your friends
Whole-grain bread, oatmeal, or quinoa are great energy sources. They keep you full longer and prevent cravings. Combine them with some protein or fat to keep your blood sugar stable.
Protein for power
Protein helps your body with so many processes—from muscle building to recovery. Plant-based protein sources like lentils or chickpeas are great, but fish, eggs, and yogurt also have their place. Just listen to your taste buds.
Make your meal a ritual
Try to take your time with your meals—even if it's just 10 minutes. Mindful eating helps you be more aware of your satiety and enjoy your food more. And hey, your phone can take a break during this time.
Process food consciously
The less processed, the better. Fresh ingredients provide you with the most nutrients. Ready meals? Sure, they're quick, but they often contain a lot of sugar, salt, and artificial additives. If you're in a hurry, grab a mix of fresh vegetables, a protein source, and some whole grains—it's quick to make and much healthier.
Movement is part of it
Good nutrition works even better when you exercise regularly. It doesn't have to be a marathon—a walk, yoga, or a quick workout is perfectly fine. Your body will love it.
Don't be too hard on yourself
Nobody eats perfectly, and that's perfectly fine. Treat yourself to your favorite foods—be it chocolate, pizza, or ice cream. Healthy eating isn't a diet, it's a balance. What matters is that you feel good and enjoy it.
My conclusion for you
It's not about being perfect, but about what's good for you in the long run.
Start small, experiment, and listen to your body. You'll quickly notice how much energy and zest for life a healthy diet can give you. And the best part: You can still enjoy what you love—just maybe more consciously. You can do it!
“Healthy doesn't mean always being hungry. Healthy means eating the right foods in the right amounts.”
Karen Salmansohn
Myths and facts about nutrition: What's really true?
When it comes to nutrition, it seems like everyone has an opinion – and it can sometimes be quite confusing.
I have heard so many myths during my training as a nutritionist that I would like to clear things up a bit today.
Here are some of the most common nutrition claims – and what really lies behind them.
1. Myth: Carbohydrates make you fat
Fact: Hey, leave the carbs alone—they're not the enemy! I know carbohydrates have a bad reputation, but they're actually our most important source of energy. It's just important to choose the right ones: Whole-grain bread, oatmeal, or quinoa give you energy and fill you up.
White rolls from the bakery, on the other hand, can actually trigger cravings—so it's better to enjoy them in moderation. And let's be honest: A life without pasta? No, thank you.
2. Myth: Fat is bad for you
Fact: Fat is not bad – on the contrary!
I always say: Quality makes all the difference. Avocado, nuts, or a generous splash of olive oil on your salad? Perfect! Your body needs healthy fats to function properly.
Chips on the couch should remain the exception – but let’s be honest, they taste better if you don’t eat them every day, right?
3. Myth: Don’t eat anything after 6 p.m.
Fact: Your body doesn’t know time.
I understand where the myth comes from—they say that food doesn't burn properly in the evening. But that's not true! It's much more about what and how much you eat. A light dinner can even help you fall asleep.
And yes, I sometimes treat myself to a snack in front of the TV – who doesn’t?
4. Myth: Detox teas cleanse your body
Fact: Your liver and kidneys do this all by themselves.
I love tea, but all this hype about detox products? Forget it. Your body is a true miracle worker and detoxifies itself—you don't need expensive miracle cures.
Instead: Drink plenty of water, eat a balanced diet, and your body will thank you.
5. Myth: Sugar-free products are healthier
Fact: Sugar-free does not automatically mean healthy.
I know the label "sugar-free" sounds tempting, but there's often more marketing behind it than truth. Many products contain artificial sweeteners, which can actually stimulate your appetite. My tip? Enjoy sweets, but do so consciously—and maybe reach for a piece of dark chocolate or fresh fruit more often. That, too, makes you happy!
6. Myth: Superfoods are indispensable
Fact: Superfoods are nice, but not a must.
I have nothing against chia seeds or goji berries, but you don't have to buy them to be healthy. Our local alternatives like flax seeds, blueberries, or kale are just as nutrient-rich – and usually cheaper. The plus point: They're regional and have less impact on the environment.
7. Myth: Raw food is always healthier
Fact: Not always!
Some foods only reveal their true power when cooked. Tomatoes, for example: Their lycopene becomes more readily available when heated. Cooking carrots also helps your body absorb the beta-carotene better. So, don't be afraid of the stove—a mix of raw and cooked foods is ideal.
8. Myth: Drinking plenty of water detoxifies the body
Fact: More water is not automatically better.
Yes, water is important – but you don't have to force yourself to drink liters. Your body will tell you when it's thirsty. 1.5 to 2 liters a day is a good guideline, but not a dogma. And if you don't feel like drinking water, try tea or infused water – it's more enjoyable.
9. Myth: Eggs increase cholesterol levels
Fact: Eggs are better than their reputation.
I absolutely love eggs, and no, they're not the sole culprit for high cholesterol—at least not. They provide you with high-quality protein and many important nutrients. If you're craving a delicious omelet, don't worry. Treat yourself!
10. Myth: Breakfast is the most important meal of the day
Fact: Breakfast is important – but only if you are hungry in the morning.
People used to think that breakfast was essential to getting through the day. But the truth is: listen to your body. If you're not hungry in the morning, just eat later. The important thing is that you get enough nutrients overall – no matter what time of day.
Conclusion: Don't let yourself be driven crazy
There are so many myths surrounding nutrition that sometimes you don't even know what to believe.
My tip: Listen to your body and stay relaxed. Nutrition doesn't have to be complicated, and you don't have to be perfect either. Enjoy your food and have fun doing it! Because in the end, it's not just about calories or nutrients, it's about feeling good – and that's what matters most.