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Nutrition tips for strong health

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Nutrition tips for strong health

A healthy diet is the key to good health. The food we eat provides the energy and nutrients our bodies need to function effectively and protect us from disease. In this article we will discuss healthy eating habits, foods to support bone health and tips for a balanced diet.

Healthy eating habits

The first step to healthy eating is to develop healthy eating habits. Here are some tips that can help you do this:

  • Eat regular meals: Try to eat at regular times. This helps keep your blood sugar levels stable and prevents cravings.
  • Variety: Try to include a variety of foods in your diet. Each food has a unique nutrient profile, so eating a variety of foods will help ensure you get all the nutrients you need.
  • Whole foods: Choose whole and unprocessed foods whenever possible. These foods are usually more nutritious and contain less added sugar and unhealthy fats than processed foods.
  • Mindful eating: Take time for your meals and focus on the food. This can help prevent overeating and increase satisfaction with meals.


Foods to support bone health

Bone health is an important aspect of overall health that is often overlooked. A diet rich in certain nutrients can help maintain strong and healthy bones. Here are some foods and nutrients that are particularly important for bone health:

  • Calcium: This nutrient is crucial for building strong bones. Good sources of calcium include dairy products, leafy green vegetables such as broccoli and kale, fish with edible bones such as sardines and salmon, and calcium-fortified foods such as certain plant milks and breakfast cereals.
  • Vitamin D: Vitamin D helps your body absorb calcium. It can be formed on the skin by sunlight, but is also found in fatty fish, liver and egg yolks. In many countries, vitamin D is also added to certain foods such as milk and margarine.
  • Protein: An adequate protein supply is important for bone health. Good sources of protein are meat, fish, eggs, dairy products, legumes and nuts.
  • Fruits and vegetables: These foods are rich in vitamin C and other antioxidants that can contribute to bone health. They also contain other important nutrients for bone health such as potassium and magnesium.


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Tips for a balanced diet

A balanced diet is one that provides all the necessary nutrients in the right amounts. Here are some tips that can help you achieve a balanced diet:

  • Portion control: Watch the size of your portions. Even healthy foods can lead to weight gain if you eat too much of them.
  • Balance macronutrients: Try to achieve a good balance of proteins, carbohydrates and fats at every meal. A good rule of thumb is that about a quarter of your plate should consist of protein sources, a quarter of carbohydrate-rich foods and half of vegetables.
  • Hydration: Drink enough water. Water is essential for almost all functions of the body, including digestion and metabolism.



A healthy diet is one of the most important factors for good health. By developing healthy eating habits, choosing foods that support your bone health and focusing on a balanced diet, you can help maintain your health and prevent disease. Remember that it is always important to listen to your body and choose a diet that suits your individual needs and preferences. With the right choices, a healthy diet can not only be good for you, but taste good too!


Related links to the topic

Here are some useful links that can provide you with additional information on healthy eating and supporting bone health:

German Nutrition Society (DGE) - The DGE is a renowned institution that provides scientifically sound information and recommendations on healthy nutrition.

Federal Centre for Nutrition (BZfE) - The BZfE offers extensive information on healthy nutrition, including practical tips and recipes.

National Osteoporosis Foundation - This organisation is dedicated to raising awareness about osteoporosis and providing information and resources on bone health.

Mayo Clinic - Calcium and Vitamin D: Important at Every Age - This article from the Mayo Clinic provides detailed information about the importance of calcium and vitamin D for bone health.

These links provide a wealth of information and resources to deepen your understanding of healthy eating and supporting bone health. They can help you make informed decisions about your diet and achieve your health goals.

Welcome to the Liem Osteopathy Centre! As an experienced team of osteopaths, physiotherapists and naturopaths, we offer you well-founded treatment tailored to your individual needs and complaints. We focus on a holistic approach to the body and do not just treat symptoms, but look for the causes. Our multifaceted approach includes osteopathic, acupuncture and functional medicine procedures. Osteopathy is a holistic approach to treatment for adults, children, athletes and also specifically for pregnant women. Through targeted therapy and counselling, we support you in maintaining or regaining your health. We look forward to welcoming you to our osteopathy practice in Hamburg! Call us at 040/393514 or make an appointment at our Contact page.

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