When it comes to nutrition, I constantly encounter very different ideas and individual approaches . Indeed, nutrition varies greatly from person to person, and this fact should be taken into account.
I repeatedly encounter a fundamental statement when lab results for fats and sugars are not within the normal range: "I don't understand that, because we always cook fresh food at home."
Yes, freshly cooked food is generally healthier, as freshly prepared dishes usually contain less salt, sugar, and unhealthy fats, which are often found in processed foods. Fresh ingredients also have a higher nutrient content than industrially processed products.
But beware: depending on the preparation , "freshly cooked" does not necessarily mean low in calories and healthy in every way.
Basically, we should master a few basic rules of nutrition so that we can deal with food and meals in a more conscious and individual way.
The body categorizes our food into three groups that it can absorb and process: 1. Protein, 2. Fats, 3. Carbohydrates . I've already addressed the topics of fats and carbohydrates in recent weeks. Now, let's talk about important proteins in our diet.
Today's topic: proteins
Proteins are essential for nutrition, serving as building blocks for muscles, skin, hair, and bones, and are crucial for tissue formation and repair. They are also important for the immune system, the transport of substances within the body, and the regulation of chemical processes through enzymes and hormones. Since the body can hardly store proteins, a regular intake through food is essential.
The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight for adults. For older people (over 65), the requirement is around 1.0 gram per kilogram of body weight, as it can increase with age. Competitive athletes need more protein; depending on the intensity of their training, 1.2 to 2.0 grams per kilogram of body weight is recommended.
There are different sources of protein in our diet. Animal protein is found in meat, fish, eggs, and milk, among other things. Plant proteins are found in seeds, mushrooms, grains, nuts, and legumes such as lentils, peas, and broad beans.
Animal products remain the primary source of protein in Germany. 84 percent of Germans eat meat. Nearly half of Germans eat meat frequently, resulting in a per capita consumption of just over 50 kg/year (in the USA, people eat approximately 126 kg of meat per year). Fish is consumed significantly less, at just under 13 kg/year. Vegetarian protein sources such as legumes are consumed at only 2.5 kg/year. Only 3.7% of Germans follow a vegetarian diet.
In particular, red meat (beef and pork) should be consumed less due to its high fat and cholesterol content.
When cooking, you should pay attention to your choice of protein sources. Fish and chicken are the best animal protein sources. However, also look for plant-based alternatives with a high protein content, such as legumes, soy, beans, lentils, and peas. Grains and pseudocereals like rice, amaranth, spelt, quinoa, oats, and millet are rich in vegan protein and, when prepared well, make a tasty side dish.
Conclusion: Choose smart protein sources
A healthy, balanced diet remains a core recommendation of nutrition societies. However, it's important to familiarize yourself with some basic principles and carefully select your food and meals. Especially when it comes to protein, you have a wealth of plant-based sources available that are healthy, low in fat, and low in calories .
Protein requirements increase, especially with age, so it's perfectly acceptable to consume more than 0.8g of protein per kilogram of body weight. In addition to a balanced diet with the aforementioned protein ratio per kilogram of body weight, supplementing with spermidine is beneficial, as it promotes the breakdown and recycling of old or damaged cells. According to the latest scientific studies, this can extend the lifespan of cells. Our Smart Age range includes spermidine, as well as other essential nutrients to slow down and counteract the aging process in the body.
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