A vitamin-rich meal is the basis of a healthy body. As long as you get enough good nutrients, your body will be able to support you enough to stay healthy. However, not everyone knows how to put together vitamin-rich meals. We'll explain that to you today!
In this article, we look at the basis of a vitamin-rich meal, the various tips on how to put this meal together, and how you can best distribute your meals throughout the day.
The basis of a vitamin-rich meal
Everything you eat contains calories. These come from the macronutrients, namely: Carbohydrates, fats, and proteins. Within a balanced diet, you get your calories for 45-65% from carbohydrates, 20-35% from fat, and 10-35% from proteins. This is the foundation of a healthy body. Research has shown that a healthy balance can help with weight loss.
The micronutrients are all vitamins, minerals, and trace elements from your diet. Depending on the type of vitamin, you need a certain amount to keep your body healthy. It is important to get almost all vitamins daily through a vitamin-rich meal. Of the minerals and trace elements, it is especially important to pay attention to your iron, magnesium, potassium, and calcium. If you suspect that you have a deficiency, supplements can help to give you a boost. However, always discuss this with a doctor.
Tips for a meal with lots of vitamins
Vitamin-rich food can be prepared in many ways. That's why we give you our best tips!
1. Eat unprocessed foods
When you buy ready-made meals, there is a good chance that all kinds of ingredients have been added that you do not necessarily need. In addition, some vitamins can evaporate when you prepare them, so it is best to prepare them yourself in a vitamin-rich meal to get as many vitamins as possible.
2. Eat the rainbow
The rule applies to many fruits and vegetables: each color contains different vitamins. To get enough vitamins, it is therefore wise to prepare a colorful meal with different vegetables. A bowl of mixed fruit is also very good for this.
3. Provide variety in your vitamin-rich meal
If you eat the same thing every day, you can get certain deficiencies. Therefore, make sure you have a lot of variety in your vitamin-rich meal. This way you usually get enough of everything inside. Moreover, it is great fun to experiment with new vegetables.
A healthy meal balance
It is mainly about achieving the right balance. “Too much is never good”, which also applies to healthy meals. Therefore, strive for a varied diet.
In addition to the tips described above, there are a few things to keep in mind. The most important thing to keep in mind is that you:
- Eat when you are hungry, not when you are hungry
- Stops when you're full
To achieve this, it is essential to eat slowly. Eating fast can prevent your body from giving the “full” signal in time so that you eventually eat too much.