Adjusting your diet – How do I eat well?

Adjusting your diet - How do I eat well?

“I have changed my diet, the cookie jar is now on the left of my computer”. You’ve probably heard someone say it jokingly. But as funny as it may be, for many of us it’s the bitter truth: switching to a healthier diet in the long run isn’t easy.

Changing your diet, but how?

But how do I adjust my diet? What is healthy food? How do I integrate new eating habits into my daily life? And how do I manage to change my diet permanently? In this article we answer all your questions and show you how to lay the foundation for a successful change in your diet .

What is a nutritional change?

There is not really a general definition for the term “nutritional change”. In general, you can say that it is an active change of your regular eating habits . This process starts with grocery shopping and ends with what’s on your plate. What initially sounds like a difficult change is actually much easier than you think. And it is well worth it in the long run.

What are the benefits of a new diet? 

We all know people who seem to have endless energy. They get up early in the morning to run for work. They are always motivated. And they never seem to be tired or stressed. The secret is not in their favorite type of coffee, but in their diet .

Nutritional adjustment
© jenifoto

Healthy, fresh food is the basis of your energy supply . It is the source of life. Whole foods contain many micro and macronutrients that your body needs for full energy development. Imagine you are a car and your stomach is the tank. If you put junk in the tank, the engine will break and you will not be able to continue driving. It works exactly the same with food. If you eat a lot of unhealthy foods, you will tire more slowly, more quickly, and slow down until eventually you cannot move forward and have to stop.

Nutrition and product advice, perfectly tailored to your personal goal and your physical performance. In our Body Check you will learn what your BMI tells you about your fitness.

How do I eat healthy?

What are healthy and what are unhealthy foods? There is no general definition for this either. From a nutritional point of view, however, a healthy diet should always be balanced . Sufficient micro and macronutrients form the basis for more energy. They are your fuel, as it were.

Macronutrients (macros) are the main energy suppliers. They are divided into carbohydrates, fats and proteins. Micronutrients (micros) are vitamins, minerals and trace elements. Important vitamins are vitamins B1, B6, B9, B12, C, D and E. The most important minerals are zinc, iron and magnesium. Both macros and micros are essential for the vital tasks and processes in your body .

At first glance, this may seem like a very long list, but you can easily include everything in your diet .

What should I pay attention to?

The ultimate goal is to develop healthy eating habits . Changing your diet is not necessarily a diet. It is of course possible that by eating healthier you also lose weight. But don’t forbid yourself from eating things. Everything is allowed, but in moderation. Make sure you’re getting enough micronutrients. That is why it is important that you eat enough fruits and vegetables every day . Don’t like vegetables? Then we recommend our Daily Vitamins . This way you get everything your body needs. For a good kick-start, or with a fully planned daily schedule, they are ideal for a long-term change in your diet.


Replacing unhealthy foods with healthier alternatives is easier than you might think! We have listed a few examples for you:

Example healthier alternative
Toast Whole grain bread
Cornflakes Muesli
Sweet drinks Tea, water with lemon
Candy, licorice Fruits, nuts

What is the basis for a successful diet change?

Man is a creature of habit. For a long-term change, you need to replace your regular eating habits with new ones . These tips will help you develop a new diet. This way you create the perfect basis to successfully change your diet.

Dietary change
© jenifoto

Don’t rush anything

Full of motivation you want to get started right away and do everything right. But a quick start often also leads to a quick end. Take your time and get a feel for your new way of cooking . Meet your new foods. Don’t throw away your unhealthy food . Eat everything up and then buy healthier alternatives . In this way you integrate the new food step by step into your daily life and you have enough time to get used to the change.

Make a plan

Why do you want to change your diet? Do you want to lose weight in a healthy way, build muscle or just eat healthier? Set a clear goal! 

Before you go shopping, think about what you want to eat. Walking aimlessly in the supermarket only makes you frustrated. Plan your meals (breakfast, lunch and dinner) a week in advance. Make a shopping list so you know exactly what you need.

Don’t go shopping hungry

When you’re hungry, all the chips and cookies look even better. And before you know it, your basket will be full of unnecessary snacks. So don’t go shopping with a growling stomach . This makes it easier to walk past the chips and biscuits and go straight to the vegetable department.

Dietary change
© seb_ra

Prepare meals

Preparing some healthy meals in advance makes it easier to keep eating healthy at work. Prepare a few tasty dishes for the rest of the week on Sunday. You don’t have to cook separately for each day. Save time by preparing a large portion in one go. You can then divide this over the individual days of the week. In keeping with the motto: 1x cooking, 2x food !

Try out new things!

Eating healthy doesn’t have to be boring. Fruits and vegetables come in all shapes and colors. Try something new! There are so many more spices than just salt and pepper. Be inspired by friends and colleagues. This way you always manage to keep eating varied. Always prepare a nice meal , even if you only cook for yourself. It is not without reason that you “eat with your eyes”.

A New Diet: Recipes for a Good Start

A successful adjustment of your diet is accompanied by a large portion of motivation. That is why we have put together the best recipes for you here. Don’t wait until tomorrow. Get started today with our tips for a new diet and our wide selection of recipes. Use them to make a plan for the whole week and learn step by step what’s healthy and how to choose a balanced diet.

Losing weight by adjusting your diet – does it really work?

A healthier diet not only provides more energy in your daily life. A balanced diet will also help you lose weight successfully . Whole foods provide a long-lasting feeling of fullness, so that you don’t get binge eating as quickly. Fresh fruit and vegetables replace chocolate, liquorice and ice cream. By changing your eating habits, you automatically take in fewer calories and the pounds fly off. And unlike a diet in which you are no longer allowed to eat anything, a healthy diet offers the long-term solution to maintain your dream body .

Dietary change
© wmaster890


Changing your diet permanently isn’t just a matter of motivation. With a little knowledge you can actually eat tasty and balanced food everywhere. Healthy eating is your fuel. Improving your eating habits is an enrichment, not a limitation!

  • Step by step: A new diet is a process that takes time
  • Set a clear goal
  • Make a feeding schedule and shopping lists
  • Cook varied
  • A healthy diet is not necessarily a diet, but it can help you lose weight

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