How does healthy eating work?
Those who eat a balanced diet increase their chances of staying healthy and fit longer. What the German Nutrition Society recommends
Fat makes you fat, this is a summary of what food experts preached for decades. In order to be full, one should rather consume plenty of carbohydrates. But the recommendations of the German Nutrition Society (DGE) now look different. The rules are less about the amount of nutrients than about their quality, says a spokeswoman. So far, however, the DGE has essentially stuck to the fact that carbohydrates should form the main part of food. Under certain conditions, however, one can deviate from it.
Tips for a balanced diet
The German Nutrition Society has formulated 10 rules that you can also find on their website about what a full diet can look like.
Enjoy the variety of foods
Make use of the variety of foods and eat varied. Choose mostly plant-based foods. No single food contains all of the nutrients. The more varied you eat, the lower the risk of an unbalanced diet.
Vegetables and fruits - take "5 a day"
Enjoy at least 3 servings of vegetables and 2 servings of fruit a day. The colorful selection also includes legumes such as lentils, chickpeas and beans as well as (unsalted) nuts. Vegetables and fruits provide you with plenty of nutrients, fiber and phytochemicals and contribute to satiety. Eating vegetables and fruits lowers your risk of cardiovascular and other diseases.
Choose whole grain
When it comes to cereal products such as bread, pasta, rice and flour, the whole grain variant is the best choice for your health. Whole grain foods fill you up longer and contain more nutrients than white flour products. Whole grain fiber reduces the risk of type 2 diabetes mellitus, lipid metabolism disorders, colon cancer and cardiovascular diseases.
Complement the selection with foods of animal origin
Eat milk and dairy products like yogurt and cheese every day, fish once or twice a week. If you eat meat, then no more than 300 to 600 g per week. Milk and milk products provide readily available protein, vitamin B2 and calcium. Sea fish provides you with iodine and oily fish with important omega-3 fatty acids.Meat contains readily available iron as well as selenium and zinc. However, meat and especially sausage also contain unfavorable ingredients.
Use health promoting fats
Prefer vegetable oils such as rapeseed oil and spreadable fats made from it. Avoid hidden fats. Fat is often "invisible" in processed foods such as sausage, pastries, confectionery, fast food and finished products. Vegetable oils, like all fats, are high in calories. But they also provide essential fatty acids and vitamin E.
Save sugar and salt
Food and drinks sweetened with sugar are not recommended. Avoid these if possible and use sugar sparingly. Save salt and reduce the amount of salty foods. Season creatively with herbs and spices. Sugar-sweetened foods and drinks are usually low in nutrients and contain unnecessary calories. Sugar also increases the risk of tooth decay. Too much salt in food can raise blood pressure. It shouldn't be more than 6 g a day. If you use salt, it is fortified with iodine and fluoride.