Putting together a proper diet containing a balanced ratio of nutrients is the foundation for maintaining stable body weight, health and mental wellbeing. Have a look at a few basic principles and recommendations from professional athlete Jakub Holuša and get inspired in searching for your own path to a healthy lifestyle.
The foundations of proper nutrition are governed by the same rules for both top athletes and people with an ordinary regimen. “Diets are adapted to various types of sports or to the needs of particular athletes. The most important rule that applies to all of us, however, is to formulate a diverse diet composed of fresh, high-quality ingredients with a balanced ratio of saccharides, fats and proteins,” says Jakub Holuša.
Saccharides should comprise the largest part of one’s nutrient intake, roughly 45%-60%. “Consume saccharides in the first half of the day, mainly at breakfast, and if you exercise, then before and after training,” Holuša advises. Sources of saccharides are, for example, potatoes, rice, wholegrain products, pasta and fruit.
Reach for proteins in the afternoon hours. Proteins are the basic building blocks of our muscles and the proportion of proteins in one’s diet in relation to other nutrients should be roughly 15%. “Protein intake is important not only for athletes, but also for everyone who wants to lose weight. Proteins protect muscle mass during weight loss,” says Holuša. In addition to that, they require more energy to digest, thanks to which we feel full longer. You can find proteins mainly in meat, milk and dairy products, legumes and eggs.
You should not exclude fat from your diet in any case. It is essential for the proper functioning of the body, which draws energy from fat especially when you are engaged in aerobic sports, and some vitamins are fat-soluble. The proportion of fat in your diet should be 15%-30% in relation to other nutrients. “The problem with fats lies in their excessive consumption and origin. Therefore, focus on consuming fats from high-quality foods such as nuts, fish and cold-pressed oils,” says Holuša.
One of the most important pieces of advice concerning healthy eating is regularity. “Be sure to make time during the day for five or more meals made of high-quality ingredients spread evenly over the course of the whole day,” Holuša adds. Thanks to that, your metabolism will function properly, you will prevent overeating and storing of fact, and you will not feel tired.
BILLA has been offering a rich selection of high-quality foods for 27 years. During that time, it has become an expert in the segments of fruits, vegetables, baked goods, milk and dairy products, eggs and other fresh foods that come directly from regional suppliers to the counter on the same day. BILLA thus eases the path to a healthy lifestyle for everyone who relies on having a selection of the highest-quality foods.
“If you want to take the composition of your diet to a higher level, reach for products from the BILLA Naše BIO line. These are products with pure, natural ingredients coming from ecological agriculture, so they are produced without pesticides, artificial fertilisers and genetically modified organisms. Consumption of these products is good not only for your health, but also for the environment,” says Holuša.
Get inspired by a simple recipe with organic ingredients that you can prepare as a light lunch or snack to have at work.
Apple pancakes with spinach
Preparation time: 35 minutes / 4-6 servings
- 150 g buckwheat flour
- 150 g BILLA Naše BIO fine wheat or spelt wholegrain flour
- 2 spoons baking powder
- 250 ml BILLA Naše BIO milk
- 2 BILLA Naše BIO fresh eggs
- 80 g BILLA Easy fresh spinach
- peel of 1 BILLA Naše BIO lemon
- 1 spoon ground vanilla
- 1 spoon ground cinnamon
- 1 spoon chia, flax or sesame seeds
- 4 spoons BILLA Naše BIO maple syrup
- 2–3 peeled and cored apples
- pinch of salt
- ghee for frying
- cinnamon sugar
- bowl of fresh fruit or fruit salad
- BILLA Naše BIO white yogurt
Mix both types of flour and baking powder in a bowl (if you sift the flour, you will get batter with a puffier texture). In a mixer, prepare a mixture of milk, egg yolks, spinach, finely grated lemon peel, vanilla, cinnamon, seeds and maple syrup and mix it until until smooth. Grate the apples on a coarse grater and squeeze all of the juice from them. Then beat the egg whites with a pinch of salt into a moderately firm meringue. Combine the liquid spinach mixture with the flower mixture in a bowl. Blend the grated apples into the batter and then add the egg-white meringue. Bring the pan to medium heat and fry the pancakes to golden brown on both sides in ghee. Place the finished pancakes on a cooling rack.
indoor 1500 m world champion runner and indoor 800 m world co-champion, recommends
Starting this spring, you will find your favourite Naše Bio products in new packaging under the brand BILLA Naše BIO. These are products of ecological agriculture whose cultivation and processing adhere to strict rules and standards. In the BILLA Naše Bio line, you can find a full range of more than 130 products – fresh fruits and vegetables, meat and meat products, milk, dairy products, eggs and a broad selection of other organic products (such as flour, teas, coffee, muesli, legumes, cereals, oils, sweeteners, etc.)