Planning healthy eating: how to change your diet effectively

Would you like to lose weight, increase your performance or simply lead a balanced lifestyle? Planning healthy eating is the answer here. Regular exercise is of course part of a healthy lifestyle too, but a well structured nutrition plan plays a central role in it.

In this article you will learn how you can plan healthy eating and thereby integrate a balanced diet into your everyday life. We will also show you which foods are particularly suitable and how you can adapt your nutrition to suit you individually.

If you want to plan healthy eating for yourself, a structured set of guidelines helps you to make sure that your body receives all the important nutrients in the right amount with the help of the right foods. That includes both macronutrients and micronutrients. It is based on a combination of sources of carbohydrate, fat and protein, supplemented by vitamins, minerals and fibre. The goal is to ensure a balanced diet that fills you up and at the same time keeps you healthy.

Nutrients at a glance:

Macronutrients and micronutrients are essential components of our diet with different but equally important functions.

Macronutrients

Macronutrients are the main suppliers of energy and are needed in larger amounts:

1. Carbohydrates: the primary source of energy for the brain and the muscles. They supply energy quickly, for example during physical activity.
2. Proteins: essential for growth, repair and maintenance of body tissue, for building muscle and for the immune system.
3. Fats: they serve as an energy store, protect the organs, support the absorption of fat-soluble vitamins and are important for hormone production.

Micronutrients

Micronutrients are needed in smaller amounts, but they are just as important:

1. Vitamins: involved in many metabolic processes. Example: vitamin C for the immune system, vitamin D for bone health.
2. Minerals: important for various body functions. Example: calcium for bones and teeth, iron for the transport of oxygen.
3. Trace elements: needed in small amounts. Example: zinc for wound healing and the immune system.

Fibre

Fibre consists of indigestible plant fibres with numerous health benefits: it promotes gut health, supports weight control and lowers the risk of cardiovascular disease.

Plant compounds (secondary plant substances, SPS)

SPS are bioactive compounds in plants with health-promoting properties. For example, they have antioxidant effects and anti-inflammatory properties, or they strengthen the immune system through various metabolic processes.

A balanced diet with an optimal ratio of macronutrients and micronutrients is decisive for health, for growth and for optimal body function. Macronutrients supply the body with energy and basic building blocks, while micronutrients make sure that biochemical processes run smoothly. (1)

• Keep your calorie requirement in balance: Make sure that you stay within your calorie requirement as far as possible, as long as you do not have particular goals that argue against it, such as nutrition for building muscle. Balance out your calorie intake with physical activity.
• Fluid intake: Many people forget how important a sufficient intake of fluid is. Depending on your physical exertion you should drink 2 to 3 litres of water or unsweetened drinks (for example herbal teas) per day. You should therefore avoid sugary or sweetened drinks and alcohol.
• A variety of fruit and vegetables: Fruit and vegetables should make up the largest share on your plate. Choose as many different kinds as possible in order to cover all the important nutrients (vitamins, plant compounds and so on). Give preference to vegetables over fruit, since fruit often also contains a lot of fruit sugar (fructose).
• Give preference to complex carbohydrates: If you reach for sources of carbohydrate, then choose complex carbohydrates by preference (with bread, for instance, the wholegrain version). It does not make your blood sugar rise as quickly and it also supplies you with more nutrients and fibre, so it keeps you full for longer.
• Choose high quality sources of protein: We recommend eating a variety of protein sources. Whether eggs, fish, dairy products, nuts, pulses or meat, pay attention to good quality. It is best to reach for organic products and products from pasture-raised animals in order to avoid unwanted contamination. Ideally you integrate a different source of protein into every meal, so that you get all the essential amino acids.
• Give preference to high quality fats: Plant oils such as olive oil or linseed oil are rich in health-promoting unsaturated fatty acids.
• Fresh ingredients: Avoid processed foods (for example ready meals, snacks, pasta, fried food). They often contain a lot of sugar, salt, poor fats and additives. If you eat too much of these unfavourable foods, your risk of excess weight, high blood pressure, cardiovascular disease and type 2 diabetes can rise.
• Take your time: Rather take your time over your main meals instead of regularly snacking on something quickly. That way you not only stay full for longer, your digestion can also recover in between. (2-5)

We have already summarised for you what a healthy diet can look like. But if you now want to plan your healthy eating in concrete terms, you need to know exactly how much of what you need. The most important thing is a balanced ratio of the macronutrients within your daily calorie requirement. If this ratio is right, you usually do not have to worry about your supply of micronutrients, fibre and SPS either. The individual requirement for nutrients varies depending on age, sex, activity level and state of health.

There are various recommendations for the intake of carbohydrates, proteins and fats. That also has to do with which way of eating you follow or which health goals you have.

The most common recommendation is that of the German Nutrition Society (Deutsche Gesellschaft für Ernährung, DGE). For adults from 19 to 65 it recommends a protein intake of 0.8 g per kg of body weight (BW) per day. For people over 65 years of age the recommendation is 1.0 g per kg BW per day. (6) It also provides for 30 % of dietary energy in the form of fats. (7) More than 50 % of dietary energy is taken in in the form of carbohydrates. (8)

By now there are numerous studies which have found that a different distribution of the macronutrients can bring health benefits. The NutriAct study by the Charité Berlin and the DIfE Potsdam from 2024 found, for example, that an increased intake of fats (35 to 40 % of energy intake) in the form of polyunsaturated fatty acids (15 to 20 % of energy intake) led to a significant reduction in visceral abdominal fat. That is the fat which is deposited between the organs and encourages cardiovascular disease. The researchers found that the combination of more protein (15 to 25 % of energy intake), more fibre and fewer carbohydrates (35 to 45 % of energy intake) was effective. (9, 10)

Other investigations had already indicated that a higher intake of proteins and certain fats can offer health benefits, especially in combination with a reduction in carbohydrate intake. (11)

If you research further, you will find more recommendations on how you should plan healthy eating. Perhaps you can see what we want to make clear to you with this: there is no one size fits all. Every person reacts differently to foods, for instance, and has individual needs. What is optimal for one person can be less effective for another.

A personalised nutrition plan, as offered by Foodpunk, takes these individual factors into account. It works out the optimal amounts and nutrient compositions for you, based on your personal goals, preferences and health aspects.

We recommend two to three meals a day, in order to give your digestion the chance to recover.

An example of how to spread them over the day:

• Breakfast: 20 % of the daily calories
• Lunch: 40 % of the daily calories
• Dinner: 40 % of the daily calories

Here is an example of a daily plan that is simple to put into practice and supplies you with all the important nutrients:

• Breakfast: Porridge oats with fresh berries, a teaspoon of linseed and almond milk (300 kcal)
• Lunch: Grilled chicken breast fillet with quinoa, steamed broccoli and a light yoghurt sauce (600 kcal)
• Dinner: Baked salmon with roasted vegetables and 2 tablespoons of olive oil (600 kcal)

Tip: Planning healthy eating works best if you prepare properly what you want to cook during the week. That way you can go shopping once and make sure that you have the ingredients to hand and avoid temptations.

A healthy nutrition plan can easily be put into practice for families with children as well. Here are a few tips:

1. Plan healthy eating and cook together: If possible, involve all the members of the family in planning and preparing the food.
2. Simple and suitable for children: Rely on simple dishes such as vegetable stir fries or home-made wraps.
3. Snacks: Healthy alternatives such as vegetable sticks, nuts or unsweetened popcorn

A healthy nutrition plan not only helps you to improve your physical health, it also supports your general wellbeing. Whether you want to lose weight, want to optimise your nutrition or are planning for your family, with the right tips and a well thought out plan you will reach your goals.

With Foodpunk you can create a nutrition plan tailored individually to you and plan your personal healthy eating, quite simply in a way that fits your everyday life. It is best to try it out right now and feel fitter than ever before in no time at all!