Status: 11.09.2020

Studies show that diet has a significant influence on the risk of developing cancer. Our daily diet contains countless different substances. Some promote the growth of cancer cells, many slow it down. We asked our nutrition experts at the MHH: "What is a healthy diet?", "What risks does nutrition entail?" and "How can I manage to eat healthily in the long term?" Our nutrition experts at the MHH give us their tips on how to stay healthy in everyday life.

What actually is a healthy diet?
"Our experience shows that not everyone is aware that we not only need to cover our energy requirements, i.e. calories, but also our need for nutrients such as carbohydrates, protein, fat, vitamins... in order to stay healthy. A healthy diet fulfils these requirements without us having to resort to supplements or follow any fancy nutritional principles. The secret of a healthy diet is based on variety and a good balance, which we can clearly see in various illustrations:Nutrition triangle, 10 rules of the DGE, nutrition circle, 5 a day. For us, enjoyment and (taste) experience are a matter of course."

What risks does nutrition pose?
"You keep hearing or reading about problematic ingredients in food. You shouldn't eat mold because it can contain fungal toxins. The risks of alcohol consumption are well known. Other substances, on the other hand, cannot always be avoided, especially as they are invisible. Examples: Heavy metals such as cadmium and lead - in fruit and vegetables. Nitrosamines - are contained in cured meat and sausage products. Trans fatty acids - are formed when fat is heated to high temperatures. Acrylamide - is also produced at high temperatures during the production of cookies, potato chips... Hydrocarbons - are released onto meat during smoking and grilling with charcoal. The list could certainly go on. The conclusion is: don't eat a one-sided diet, as you can keep your intake of the individual harmful substances low through variety and the foods concerned almost always have their good sides, such as "good" nutrients and enjoyment value."

"Mealprep" Preparing healthy food in an uncomplicated way. What tips or recipe ideas do you have?
"The best way to prepare healthy food is to do it yourself in the kitchen. Recipes don't have to be complicated. For example, some vegetables can be baked in the oven and eaten with a quark dip. Or simply throw different vegetables into a pot, cook, season and possibly puree, refine with sour cream and the soup is ready. Of course, a few ingredients are required: You should have staples such as pasta, flour and so on on hand. You should also buy fresh fruit, vegetables and dairy products. Vegetable boxes that are delivered weekly can be helpful. If you lack the imagination to prepare meals, there are now also suppliers who deliver the ingredients and recipes to your home as so-called cooking boxes. For example, "HelloFresh" and "Marley Spoon". On the other hand, food doesn't always have to be hot. Colorful plates with cheese, bread, vegetable strips and fruit can easily replace a hot meal."

When things do need to be quick. Snacks for your handbag or "healthy fast food". How can I eat healthily on the go?
"The old-fashioned sandwich comes into play here too. But homemade wraps for on the go are also possible and more modern. Healthy additions for your handbag include nut mixes in many variations, including dried fruit such as trail mix, mini tomatoes or cucumbers and blueberries..."

Conscious shopping. What should I look out for?
"The answer is easy: seasonal and regional! We can not only do a lot for our personal health but also for everyone by helping to save water, pollutants, truck journeys and much more. You can find seasonal calendars, for example, at5 a day - what's in season - fallorRegional seasonal calendar for vegetables.There is also a lot to be said for buying unprocessed food. When it comes to processed and packaged goods, we should take a critical look at the often very long list of ingredients. They contain many additives that we at least don't need in a healthy diet."

Frozen vegetables and fruit: a good alternative to fresh food?
"Yes - frozen products can be a good addition to your diet if you can't go shopping every day. And if the freezer is already there, you also have the option of preparing lovingly cooked food in larger quantities and keeping some of it in stock. When things have to be quick again..."

Experience shows... what are the direct, tangible effects of a healthy diet? Why is it worth integrating a healthy diet into everyday life? In addition to the major prevention issues of cancer, cardiovascular disease...
"In fact, people who have switched to a healthier diet tell us that they no longer feel so tired and suffer less from bloating. An improvement in the appearance of the skin can also be achieved. There is certainly also a positive psychological effect, because it feels good to be able to influence your own health."

To the website of nutritional medicine at the MHH

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