The basics of a healthy diet: what your body really needs

Our diet influences every aspect of our health – from the function of our gut microbiome to the stability of our bones. But what is the current state and what can we do to support our bodies optimally? Let’s take a look together at the basics of a healthy diet.

The current situation: How do we eat today?

The modern diet is characterized by highly processed foods that are high in sugar, unhealthy fats and salt. Ready meals, snacks and sugary drinks dominate our diet, while nutrient-rich foods such as fresh fruit, vegetables, wholegrain products and healthy fats are often neglected.

The consequences:

  • An unbalanced gut microbiome, which is associated with digestive problems and a weakened immune system.
  • Increasing problems with obesity and metabolic diseases.
  • Deficiency symptoms that affect muscles, joints and bones.

What your body needs every day

To keep the body healthy, it is important to provide it with the right nutrients. Here are the essential building blocks of a healthy diet and the corresponding gram counts for an average adult:

1. for a balanced gut microbiome

A healthy gut microbiome is the basis for our well-being. It supports digestion, regulates the immune system and even influences our mood.

  • Dietary fiber: At least 30 g per day from foods such as:
    • Wholemeal products (oatmeal, quinoa, wholemeal bread)
    • Fruit (e.g. apples, berries, pears)
    • Vegetables (e.g. broccoli, carrots, spinach)
    • Pulses (e.g. lentils, beans, chickpeas)
  • Fermented foods: Promote beneficial bacteria in the gut. Integrate daily:
    • Natural yogurt, kefir or kombucha
    • Sauerkraut or kimchi

2. for healthy joints, muscles and bones

  • Proteins: About 0.8-1.2 g per kilogram of body weight (depending on activity level):
    • Lean meat, fish, eggs
    • Plant sources such as tofu, tempeh, nuts and seeds
  • Calcium: 1,000 mg per day for strong bones:
    • Dairy products (yogurt, cheese, milk)
    • Plant-based alternatives (enriched almond or soy milk)
    • Green leafy vegetables (e.g. kale, rocket)
  • Omega-3 fatty acids: About 2-3 portions of fatty fish (e.g. salmon, mackerel) per week or chia seeds and walnuts daily.
  • Vitamin D: Promotes calcium absorption. Provide 10-20 µg daily – from:
    • Fatty fish, eggs or food supplements
    • Sunlight (10-20 minutes a day, if possible)

3. additional important nutrients

  • Magnesium: Supports muscles and nerves, about 300-400 mg per day:
    • Wholegrain cereals, bananas, almonds, spinach
  • Antioxidants: Protect the cells from oxidative stress:
    • Berries, green leafy vegetables, dark chocolate (min. 70 % cocoa)

Summary in figures:

  • Dietary fiber: At least 30 g/day
  • Proteins: 0.8-1.2 g/kg body weight
  • Calcium: 1,000 mg/day
  • Omega-3 fatty acids: 2-3 portions of fish/week
  • Vitamin D: 10-20 µg/day
  • Magnesium: 300-400 mg/day
  • and much more.

Foods that you should avoid or reduce

  • Sugar: Maximum 25 g per day (6 teaspoons). Sugary drinks, sweets and baked goods contribute to weight gain and insulin resistance.
  • Trans fats: Avoid hydrogenated fats in margarine, fast food and convenience products. These damage the blood vessels and increase the risk of heart disease.
  • Salt: Less than 5 g per day. Too much salt puts a strain on the kidneys and increases blood pressure.
  • Alcohol: Reduce your consumption, as alcohol puts a strain on the metabolism and can interfere with the absorption of nutrients.

Trauma-sensitive nutritional counseling: The connection between food, psyche and inner patterns

My work is trauma sensitive and looks at the deep connection between nutrition, food intake and our inner belief systems. Many people have entrenched eating patterns that are often rooted in unconscious emotional mechanisms.

The release of dopamine triggered by certain foods or eating habits can lead us to maintain unhealthy patterns. At the same time, psychological factors such as stress or unprocessed trauma are decisive for how we eat and what relationship we develop with food.

In my practice I offer:

  • Detailed dietary analysis: Together we create dietary protocols to identify patterns and triggers.
  • Long-term support: I support you both nutritionally and psychologically to break old habits and establish healthy, sustainable eating habits.
  • Holistic approaches: In addition to physical nutrition, we also address mental and emotional blockages in order to achieve long-term changes.

The role of nutrient deficiencies in cravings

Cravings are often not just a question of willpower, but can also be an indication of nutritional deficiencies. A lack of certain vitamins and minerals, such as magnesium, iron or B vitamins, can increase the craving for certain foods.

  • Magnesium: A deficiency can promote cravings for chocolate and sugar, as the body tries to mobilize energy quickly.
  • Chromium: Plays an important role in the regulation of blood sugar levels. A deficiency can lead to cravings for sweet or carbohydrate-rich foods.
  • B vitamins: Particularly important for energy metabolism. A deficiency can increase tiredness and cravings.

In my holistic approach, we analyze these relationships together. Through targeted tests and protocols, we can determine which nutrients your body is lacking and take appropriate measures. High-quality nutritional supplements, such as those offered on Sunday Natural, can provide useful support. Use code 92910 to get 10% off your first order here. (Affiliate link: I receive a general practice partner commission here regardless of sales)

Easily integrate healthy eating into everyday life

Changing your diet doesn’t have to be complicated. Here are some principles to help you eat healthier:

  1. Develop awareness: Get to know your food. Read labels, find out about ingredients and think about where your food comes from.
  2. Avoid unhealthy foods: Don’t store highly processed or high-sugar foods at home. You will consume less of what you don’t have in the house.
  3. Reflect on your eating habits: Eat only when you are really hungry and avoid excessive snacking.
  4. Take metabolic breaks: Allow your body to rest for 4-5 hours between meals. Fasting overnight for 12 to 14 hours can also support your metabolism.
  5. Stabilize blood sugar levels: Always combine carbohydrates with fiber, healthy fats and proteins to avoid blood sugar fluctuations.
  6. Planning and preparation: Plan your meals in advance and prepare simple, healthy snacks (e.g. vegetable sticks, nuts or fruit).
  7. Enjoyment instead of sacrifice: opt for high-quality food and take time to consciously enjoy your food.

Conclusion

A healthy diet starts with awareness and small, sustainable changes. Get to know your food, focus on nutrient-rich foods and give your body the rest it needs. These basics will lay the foundation for a healthy and balanced life. If necessary, get professional support from experts like me so that you don’t have to go it alone.