Have a good day

You don't need superfoods or a twelve-rule plan. What you eat every day counts more than any resolution. Here are five things that truly make a difference in your daily life. Clearly explained, without any finger-wagging.

How to really get started

Do you know that feeling? You have a sweet roll at 7:30, and by 11 your stomach is already rumbling again. It's not you, it's just blood sugar: quick sugar rush, a short high, then the crash.

The trick, however, is quite simple: put protein, fat, and fiber together on your plate. Oatmeal with flaxseeds and berries, plus yogurt or quark. Or two eggs with whole-wheat bread. The beta-glucans from the oats keep you feeling full for a long time and are also good for your cholesterol. That will keep you going until lunchtime, without any willpower required.

And if you simply can't eat anything in the morning: that's perfectly okay. The same rule then applies to your first meal of the day, whenever that may be.

Avocado, and what it can just as easily replace

Avocados are good, no question: healthy fats, potassium, folate. But they're not a miracle cure, just one good fat among many. And the alternatives are practically growing around the corner.

The only thing you need to remember is: put healthy fats visibly on your plate, and be sparing with what's hidden in fried foods, sausages, and ready-made pastries. If you don't like avocados or are wary of the long import process, you won't miss out on anything with olive oil and walnuts.

The Kiwi Rule

You don't need to buy vitamin C at the pharmacy. Two kiwis provide around 160 milligrams, more than the German Nutrition Society (DGE) recommends for adults per day. That's the whole rule: two kiwis, and your daily requirement is met.

One more thing about juice: Eating the whole fruit provides fiber and is filling. A glass of juice, on the other hand, is more like a well-regarded soda. So it's better to eat the fruit and drink water with it.

Honey that solidifies is the better kind.

If your honey crystallizes in the jar, there's no need to worry; quite the opposite. Natural honey crystallizes because that's just how its glucose does it. Honey that remains crystal clear and liquid indefinitely has usually been heated or heavily filtered, losing precisely the enzymes you buy it for in the process.

Dates or a ripe banana also work well for sweetening porridge. And the most honest tip: eat less sugar overall. Then sweet things will taste special again.

Eat lightly, sleep deeply

How your night goes is often decided at the dinner table. A late, heavy meal keeps your digestion busy, while your body actually wants to wind down. Leaving two to three hours between dinner and bed makes a noticeable difference. Just try it for a week.

A light plate of protein and vegetables works well in the evening: lentil soup, roasted vegetables with chickpeas, or a spinach omelet. A herbal tea to finish, such as lemon balm, chamomile, or lavender, creates a pleasant transition between day and night. However, you shouldn't rely on a glass of wine to help you fall asleep: while it may make you sleepy, it can lead to a restless second half of the night.