Dietary Rebalancing: How to change your diet the right way!

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gesundes frühstück @ekaterina smirnova

Most of us know the old chestnut: “I’ve rebalanced my diet. I moved the cookies to the other side of my shelf!” But what starts out as a joke can turn real for many of us: it’s hard to change your habits. Eating healthy on a regular basis involves more than adding the occasional vegetable to your pasta. In reality, changing your habits in the long run isn’t always easy. Here, we break down how you can get started.

How can you maintain a healthy diet in the long term?

How do you change your diet? How do you eat healthy? How do you integrate new habits into your daily life? And how can we do all of these things in a sustainable way? We answer all these questions and explain the basics of a successful dietary rebalancing.

What is dietary rebalancing?

While there is technically no universal definition for this term, it’s commonly considered an active change in eating habits, and it involves a lot more than simply eating a salad every now and then. In fact, the whole process starts when you go grocery shopping and doesn’t end until you’ve cleaned your plate. And though you may not want to make so many shifts all at once, it’s easier to do than you realize, and the long-term effects are worth it.  

What are the effects of changing your diet?

We all know someone who always has a ton of energy. They get up early to go jogging before going to work, are always motivated, and somehow never tired or stressed. But their secret isn’t necessarily coffee — it may be what they eat

a pair of Caucasian hands peels a carrot with other vegetables in the background. Eating more vegetables is a good way to change your diet.

Nothing will give you more energy than regularly eating fresh, healthy food. It’s basically your life force. Unprocessed ingredients like fruits and vegetables contain many of the micro- and macronutrients your body needs to stay energized. Imagine you’re a car and your stomach is your fuel tank. If you just put anything you want in the tank, the engine will break down and the car will stop moving. It’s the same thing with food. Depending on what you consume on a daily basis, you’ll either feel slower and more tired, or you’ll have plenty of energy to take on your goals.

We offer a wide range of products and nutritional advice to help you maintain a balanced diet. Use our free Body Check to quickly and easily find out what your BMI says about your nutrition and goals.

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What does eating healthy look like?

Though it’s not always easy to know exactly how to eat healthy, you have some general dietary needs that should always be met. That means you need to consume a certain amount of both micro-nutrients, like vitamin C, and macronutrients, like complex carbohydrates, to maintain a balanced diet and ensure you have all the energy you need. 

Macronutrients are what supply you with most of your energy. There are three of them: complex carbohydrates, fat, and proteins. Micronutrients are vitamins, minerals, and trace elements. Some of the most important vitamins include B1, B6, B9, B12, C, D and E. As for minerals, you’re most in need of iron, zinc, and magnesium. A balance of all these nutrients is essential for your body to carry out its vital functions

When you think about just how many nutrients you need to consume, you may think it would be difficult to get it all through your diet. On the contrary, it’s actually pretty easy to find out what your needs are and how they can be satisfied with food. 

What should you pay attention to?

The aim here is to develop healthier long term habits. It’s less about losing weight in the short term and more about maintaining health over time. Of course it’s also possible that eating healthier can lead to weight loss, but the difference between this and a diet is that you shouldn’t restrict or forbid yourself from eating something. Having a treat from time to time is encouraged. As long as you’re practicing moderation, you likely won’t feel any negative effects — especially if you’re consistently getting all the nutrients you need. If you have a hard time eating enough fruits and vegetables each day, our Daily Vitamins are easy and quick to take and will help you stay on top of your health.  

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What foods should you consume to maintain a healthy diet?

Replacing your favorite junk food products with healthy foods is easier than you think. Here are some examples we’ve put together.

ExampleHealthier Alternative
ToastWholegrain bread
CornflakesMuesli (but watch out for sugar content!)
Soft drinksTea, infused water
Sweet snacksFruit, nuts

You’ll also find a huge selection of healthy foods here at foodspring! Good for your body and mind, transparent and always in line with nature. Our finest fitness food is there for anyone who wants to take a conscious approach to their nutrition. No hormones. No chemicals. Let yourself be inspired!

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A colorful salad of quartered tomatoes and crumbled feta with a purple onion is a great idea for changing your diet

How can you maintain this change?

There’s no denying that humans are creatures of habit, which is why you need to change your habits if you truly want to change the way you eat. We’ve put together some healthy eating tips that will give you all the basics and help you maintain a healthy diet in the long run. 

Don’t rush

When you’re motivated, it’s easy to get started. But don’t dive into things too fast, because otherwise you might burn yourself out. Small changes will make a big difference over time. Start by cooking more and more. Learn how to incorporate the less healthy products you already have in your pantry into healthier meals and opt for healthier alternatives in the future. That way you’ll integrate new foods into your routine gradually and have enough time to get used to the changes. 

Make a plan 

Why exactly do you want to eat healthier? Do you want to lose weight, build muscle, or simply have more energy? It’s important to clearly state your goals before you get started.

Before going to the supermarket, ask yourself what you want to eat. There’s nothing more frustrating than walking around the store with no idea what to buy. Try planning your meals ahead of time for a week. Write yourself a shopping list so you know exactly what you need. Not only will it make shopping easier and help you eat healthier, it might save you a bit of money on groceries, too. Here’s an article that will show you how to create your ideal 7-step nutrition plan.

Our Tip: To very successfully change your diet, we recommend you try our free body check. Define your goals and get nutrition tips that match up perfectly.

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Never go shopping when you’re hungry.

Anyone that’s ever gone to the grocery store hungry knows just how hard it can be. Everything looks good, so you wind up with a cart full of snacks you only wanted when you were hungry, and don’t really have a use for in your kitchen at home. Moral of the story: Just don’t do it. Have a snack or a small meal before and you’ll notice that you won’t have any problems skipping over the candy section.


Meal Prepping

Prep your meals ahead of time

Preparing your meals in advance will ensure that you always have something healthy to eat on hand. Prep everything in big batches when you have some spare time so that you don’t have to cook every day, but you can still eat healthy. It’ll save you a bunch of time and stress, and make it way easier to stick to your goals. 

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Keep your food interesting and varied

A healthy diet absolutely doesn’t have to be a boring one. Just look at how many different colors and shapes fruit comes in! Keep yourself interested by always having something new and fun around to try, whether that’s a spice you’re experimenting with, a seasonal veggie, or a grain your friend keeps recommending. Even if you’re the only one you’re cooking for, don’t hesitate to make your plate beautiful, because you’ll get that much more enjoyment out of it if it is. 

We’ve also got tons of recipe ideas for you!

Recipes to start you off right

A successful diet change only works with the right amount of motivation. So we’ve gathered together some of the best starting recipes for you. Don’t wait for tomorrow – get started today with our tips and our selection of recipes! Use it to create a weekly plan and learn, step by step, what works for you and the best ways for you to eat healthy.

Protein Porridge With Banana

A bowl of Protein Porridge sprinkled with banana slices, blueberries and cinnamon

Even breakfast haters have to admit to loving this warm and hearty porridge. It tastes great and it’s packed with protein, fiber, and vitamins and above all taste! 

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Zucchini Noodles (a.k.a. Courgetti) With Lentil Bolognese

A bowl of zoodles with lentil bolognese

Rich, hearty, and oh-so satisfying, you’d never guess that this bolognese was completely vegetarian. With less carbohydrates than traditional pasta and a good portion of protein, you definitely won’t have an energy crash after this one.

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Sweet Chili Chicken Tortilla

a photo of a sweet chili chicken tortilla wrap

This wrap is especially great for meal prep because you can easily prepare all the individual components and simply put them together when you’re ready to eat. Packed with a balance of protein and nutrient-rich veggies, it’s great for lunch or dinner.

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Green Power Smoothie

Green Power Smoothie to help change your diet

While everyone else is still dicing their vegetables, your smoothie will be ready to enjoy in just a few minutes. Put a Smoothie Ball in the blender with some of your favorite ingredients and it’s ready in a flash!

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Coconut Raspberry Smoothie Bowl

coconut-raspberry smoothie bowl

Did you know that smoothies can also sometimes be eaten with a spoon? With delicious toppings, smoothie bowls are not only aesthetically pleasing but also very nutritious. Everything you need to start your day off on the right foot!

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Durch Ernährungsumstellung abnehmen – funktioniert das wirklich?

Eine gesündere Ernährung hat nicht nur mehr Energie in deinem Alltag zur Folge. Eine ausgewogene Ernährung unterstützt dich auch beim erfolgreichen Abnehmen. Vollwertige Lebensmittel sättigen nämlich länger und wirken dadurch Heißhungerattacken entgegen. Frisches Obst und Gemüse ersetzen Schokolade und Co. Indem du deine Essgewohnheiten umstellst, sparst du automatisch ein paar Kalorien ein und die Kilos purzeln wie von Zauberhand. Im Gegensatz zu einer Diät voller Verbote, bietet dir eine gesunde Ernährung die langfristige Lösung für deinen Traumkörper.

Is it possible to lose weight by changing your diet?

Eating healthy won’t only affect your energy levels. A balanced diet can also support you to successfully lose weight. Whole-grain products keep you fuller for longer, which will prevent you from having cravings. As you start to eat less chocolate and more fruits and vegetables, you’re bound to cut a few calories in the process. As a result, you may notice a change in your body’s shape. 



Dietary Rebalancing: our conclusion

  • Being motivated isn’t enough to change your habits. You need the right knowledge to form a balanced diet that works for you.
  • Changing your diet is a process that takes time and starts with small changes. 
  • Make a plan and define your goals.
  • Establish a meal plan and write a shopping list.
  • Cooking a variety of dishes,
  • Having a healthy diet isn’t the same as dieting, but it can help you lose weight.

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.