There is no generally valid nutritional concept that is suitable for everyone in the 21st century. On the one hand, it has to do with the fact that every person is individual and has their own taste. On the other hand, there are foods that are incompatible with one or the other organism. Examples are lactose and gluten. Other reasons, which are also decisive factors for different concepts in terms of nutrition, are the diverse lifestyles. Both professional activities and private leisure activities play an overriding role here, since active athletes have a completely different metabolism than casual joggers or “desk clerks”. This results in a different amount of food required for each person. However, what is the same for almost all people is the concept of a balanced diet and the intake of the main nutrients in sufficient quantities. These three common suspects are called protein, fat, and carbohydrates. They are the classic energy suppliers that the following nutritional guide is about.
Protein has many functions and tasks in the body
The first of the three candidates is egg white, which is also known as protein. As the main component of the body's cells, organs and muscles, proteins have versatile and very important functions and tasks in the body.
Benefits of a protein-rich diet:
- Vital: Supply of amino acids and nitrogen
- Strengthening: Building materials for cells and tissues
- Transport: Oxygen and fats get to where they are used in the body
- Transmission: Impulses are passed on to the nerves
Excellent sources of protein are eggs, dairy products, and meat. But pulses are also ideal sources of protein. The latter are particularly interesting for people with a sluggish metabolism, as vegetable protein can be metabolized more easily.
Disadvantages of excessive protein intake:
- Kidney damage: Since the breakdown products of protein are excreted via urea, i.e. via the kidneys, excessive protein intake can damage the kidneys.
| Tip: Anyone who is active in professional or competitive sports can use protein powder as a dietary supplement, for example, to work efficiently on building up their muscles. Interested parties can find a selection of different recommended products at eiweisspulver.org. |
Fat is an important source of energy
Unfortunately, many people do not associate the word "fat" with the important functions that unsaturated fatty acids actually have. At fet-ev.eu, those interested can find out that fats are important sources of energy as well as important components for protecting the body.
Benefits of Unsaturated Fats:
- Protection: Whether as a cushion in the event of a fall or as protection against the cold - fat protects the body in many situations.
- Flavor carrier: Of course, foods that contain a lot of fat should be cooked sparingly, but fat is also responsible for taste.
- Component: Both muscles and the brain contain fat components. It is also a carrier of fat-soluble active ingredients and micronutrients that the body needs.
- bless you: “Good” fat helps reduce inflammation in the body. It also promotes “good” cholesterol, which is also important for a healthy organism.
Both oils and fish are very good sources of unsaturated fats.
Disadvantages of excessive fat intake:
- Number of calories: It is undisputed that fats have an increased amount of calories, which of course can quickly become unhealthy through a daily intake and can be noticeable in the form of additional weight.
- Hidden: Sometimes people don't even notice the fats. Examples of this are sausage and cheese products as well as various sauces.
| Tip: Those who want to avoid bad fats do without artificially produced fats, substitute products and animal fats from factory farms. As a rule, liquid fats are very rich in unsaturated fatty acids and are therefore recommended for a healthy nutritional concept. |
Carbohydrates drive the engine
Hardly any other energy supplier has been discussed as much as the good old carbohydrates. The question “friend or foe?” Takes on a whole new meaning here. However, not all carbohydrates are “bad” because many of them are real energy suppliers that the body needs.
Advantages of an adequate carbohydrate intake:
- Hormone balance: Carbohydrates help ensure that the hormonal balance is maintained.
- Energy supplier: Every day the body needs new energy to face the tasks. This includes both professional and private everyday life and especially sporting challenges.
- Filling: The "good" carbohydrates ensure that you feel full longer, so that there is no ravenous hunger attack afterwards.
The bad carbohydrates are known as "fattening food" for many people.
You just have to know which of them are suitable for a balanced diet and that, like all foods, they should of course be consumed in moderation. These include cereal and whole grain products, vegetables and fruits. The “fattening foods” include, for example, very sugary drinks and, of course, sweets such as chocolate, candy and chips.
Disadvantages of carbohydrate deficiency or excess:
- Cramps: Everyone knows it when the muscle suddenly contracts convulsively. This can be a sign of a lack of carbohydrates.
- Fatigue: Those who are always tired do not have enough energy. Carbohydrates are a real source of this precious power.
- Food cravings: The consumption of so-called "short-chain" carbohydrates can lead to the famous food cravings, which in turn will be reflected on the scales.
| Tip: Long-chain carbohydrates, such as whole grain products, are ideal for absorbing the important nutrients and, thanks to the fiber they contain, they keep you full longer. |
The perfect mix of protein, fat and carbohydrates
A one-sided nutritional concept is never a solution, as can be read, for example, in an interesting article on high-fat and protein-rich diets on consumer-center.de. According to the German Nutrition Society (DGE), the following percentage should exist between the three main energy suppliers - protein, fat and carbohydrates:
- 15% protein
- 30% fat
- 55% carbohydrates
These values relate to an adult human being and can easily be adjusted up or down depending on their lifestyle. A wholesome and balanced meal consists, for example, of salmon or poultry with a serving of whole wheat pasta, brown rice or potatoes. Fruit or dairy products and a handful of nuts serve as dessert. The following table provides a clear overview of which foods contain protein, fats and carbohydrates, for example:
| protein | Fats | carbohydrates |
|---|---|---|
| flesh | Oil and oil seeds | Bread and potatoes |
| Eggs and dairy products | Butter and fatty dairy products | Pasta and rice |
| Legumes and nuts | Meat products and fish | fruit |
| fish | nuts | Sugary foods |
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