What are nutritional goals?
Nutritional goals are individual resolutions that you set to improve your diet and thereby increase your health and well -being. It's not just about losing weight or building muscles, but also about your body all important ones Nutrients to be added that he needs.
Typical nutritional goals are, for example:
- Eat more fruit and vegetables
- Less sugar and unhealthy fat consume
- more Fiber take
- Drink enough water
- Eat regular and balanced meals
Why are nutritional goals important?
Influence on health and well -being
A healthy and balanced diet is the basis for a healthy life. It not only affects your weight and figure, but also your performance, your mood and your general well -being.
Advantages of the right nutrition
With the right nutritional goals, you can lower your risk of nutritional diseases such as diabetes or cardiovascular diseases, strengthen your immune system, gain more energy and vitality, increase your concentration and performance, sleep better and be more relaxed as well as improve your complexion and radiation.
Nutrition goals for special needs
Depending on your individual goals and needs, your nutritional goals can differ. Whether gain, removal, muscle building, fat burning or optimal recovery - there are adapted recommendations for every goal.
Gain weight
If you want to increase, you should increase your calorie intake And absorb more energy than you consume. Eat larger portions and more often a day, choose calorie, but healthy foods such as nuts, seeds, dried fruit, wholemeal products, legumes and healthy fats. A protein shake or a smoothie with fruit, milk and nuts can also help to compensate for the calorie deficit. However, avoid heavily processed and sugar -rich foods that contain many "empty" calories. Combine your diet with targeted strength training to support muscle building.
Lose weight
To lose weight, you have to create a calorie deficit, so absorb less energy than you consume. Reduce your portion sizes, avoiding calorie -rich snacks and drinks and eat more satiety and low -calorie foods such as fruit, vegetables, lean meat, fish and whole grain products. Also pay attention to healthy fats and enough protein to get your muscles. Regular exercise and endurance sports can also help to increase your calorie deficit and the Fat burning to boost.
Muscle building
Above all, you need enough protein to build musclethat serves as a building block for your muscles. Good sources of protein are lean meat, fish, eggs, dairy products, legumes and soy products. The rule of thumb is: 1.5-2g protein per kg body weight daily. Complex carbohydrates such as whole grain products, potatoes or rice are also important to fill up your energy storage and support your training. Also pay attention to healthy fats, vitamins and minerals. Targeted strength training with sufficient weights is the key for effective muscle building.
Recovery
After training, the right nutrition is important to repair and rebuild your muscles. Eat a meal with protein and carbohydrates within 30-60 minutes after training to fill up your energy storage and stimulate muscle protein synthesis. Good options are, for example, a protein shake with fruit, a wholemeal bread with cottage cheese or a portion of chicken with rice and vegetables. Sufficient sleep and regeneration are also important for your recovery.
Fat burning
To burn fat effectively, a combination of endurance training and a balanced, calorie -reduced diet is most effective. Place full -fledged, filling foods such as fruits, vegetables, lean proteins and healthy fats and avoid strongly processed snacks and sugar -rich drinks. Interval training and strength exercises can also boost fat burning and increase your metabolism. Also pay attention to sufficient sleep and stress management, as lack of sleep and stress can hinder fat burning.
Reduce belly fat
In addition to regular training, the right nutrition is also crucial in order to lose belly fat. Put on protein -rich foods such as lean meat, fish, eggs and legumes that keep full and stimulate the burning of fat. Combine with fiber -rich wholemeal products, fruit and vegetables. Avoid sugar -rich snacks, ready meals and alcohol that quickly deliver calories but have few nutrients. Healthy fats such as nuts, seeds or avocado can also help reduce the belly fat in moderation.
Smart principle
To successfully implement your nutritional goals, you should formulate them smartly. That means:
- SPecific: Your goals should be concrete and precisely formulated. Instead of "eating healthier", you could do, for example,: "I eat at least 5 servings of fruit and vegetables every day."
- MEatbar: Formulate your goals so that you can check whether you have reached them. "I drink 2 liters of water every day" is better than "I drink more water."
- ATtractactive: Your goals should motivate and inspect you. Think about what positive effects you will have and look forward to it.
- REALAL: Set goals that you can really achieve. There is nothing to do too much and then give up frustrated. Better start with small steps.
- TErminated: give your goals a time frame. By when do you want to have achieved what? A goal like "I eat a whole grain bread for breakfast every day" is better than "I eat more whole grain products."
The most important rules for a healthy diet
Diversity and variety
Eat varied and also try out new foods. The more colorful your plate, the better. A diverse diet provides your body with all important nutrients and prevents deficiency symptoms.
Full and unprocessed foods
Prefer whole grain products, legumes and unprocessed foods. They contain more vitamins, minerals and fiber than heavily processed products. Avoid ready meals, fast food and food with many additives.
Balanced nutrient distribution
Pay attention to the right balance of carbohydrates, proteins and healthy fats. The rule of thumb is: 50-60% carbohydrates, 25-30% fat, 15-20% protein. Select complex carbohydrates such as whole grains, legumes and vegetables, high -quality protein sources such as lean meat, fish, eggs and legumes as well as healthy fats from nuts, seeds, avocados and olive oil.
Moderation and portion control
Eat just as much as your body needs. Pay attention to your portion sizes and stop eating when you are full. Healthy foods can also make you fat if you eat too much of it. Trust your hunger and eat slowly and consciously.
Conscious pleasure
Take your time for your meals and enjoy them with all their senses. Pay attention to your hunger and don't eat out of boredom or frustration. Eat at the table and not by the way. Chew thoroughly and take your time while eating. This is how you avoid and digestive problems.
The best foods for your nutritional goals
fruit and vegetables
Fruit and vegetables are rich in vitamins, minerals, fiber and secondary plant substances. Berries, citrus fruits, broccoli, spinach and carrots are particularly recommended. Try to install a portion of fruit or vegetables with every meal.
Whole grain products and legumes
Whole grain products contain more fiber, vitamins and minerals than white flour products and keep full. Good choice are whole grain bread, whole grain pasta and rice. Legumes such as beans, lentils and Co. are true nutrient bombs. They contain a lot plant -based protein, Fiber and minerals such as iron and magnesium.
High quality protein sources
Protein is important for muscle building, saturation and fat burning. Good protein sources are lean meat, fish, eggs, dairy products, legumes and soy products. Pay attention to quality instead of quantity and choose high -quality, unprocessed protein sources.
Healthy fat
Fat is not the same fat. Healthy fats from nuts, seeds, avocados, olive oil and fat fish are important for the absorption of fat -soluble vitamins, the formation of hormones and the function of cells. They also keep full and support fat burning. You should avoid unhealthy fats from fast food, ready meals and sweets.
Water and unsweetened drinks
Sufficient fluid is important for digestion, nutrient absorption and the removal of metabolic end products. It is best to drink water, unsweetened teas or diluted juice spritzer. Avoid sugar -rich drinks such as soft drinks, fruit juices and fruit nectars. They deliver many calories, but no nutrients.
Complete food
Complete food like Drinking meals Or meal replacement shakes can be a practical addition to a balanced diet, especially if it has to be quick or no fresh foods are available. They deliver all important nutrients in the correct composition and can help close nutrient gaps. For some people, they are also a good way to control and lose their calorie intake.
Brainfood: The best food for concentration and performance
Nuts and seeds
Nuts and seeds contain a lot of vitamin E that protects your brain cells as antioxidants. Walnuts and pumpkin seeds in particular are real brain food heroes. They are also rich in omega-3 fatty acids that are important for the function and development of the brain.
Dark berries
Dark berries such as blueberries, blackberries and acai berries are rich in antioxidants that neutralize free radicals and thus keep your brain young. They also improve blood circulation and oxygen supply to the brain.
Fat fish
The omega-3 fatty acids in fat fish such as salmon, mackerel and herring are important for the function and development of your brain. They improve communication between the nerve cells and protect against age -related dismantling.
Whole grain products
Whole grain products deliver the brain long -lasting Complex carbohydrates And thus prevent performance lows. They also contain B vitamins that are important for energy production and nerve function.
Egg
Eggs contain a lot of choline that is important for the production of messenger substances in the brain. They are also rich in B vitamins, vitamin D and high-quality proteins that support concentration and performance.
Conclusion
Nutrition goals are an important building block for a healthy and vital life. Thanks to the right nutrition, you can not only optimize your weight, but also increase your well -being and performance. Set smart formulated goals that match you and your everyday life. Pay attention to a balanced, full and varied diet with lots of fruit, vegetables, whole grains, legumes and healthy fats. And don't forget: nutrition should be fun and taste good. Try new recipes, consciously and enjoy your food with all your senses. So you stay motivated in the long term and reach your nutritional goals - regardless of whether it is gain, lose weight, muscle building, fat burning or optimal recovery.
