Eat and drink fully according to the 10 rules of the DGE
The German Society for Nutrition (DGE) has published the 10 rules for healthy nutrition in a simple and understandable form for the first time. Those who stick to these basics stay healthy, slim and fit longer. The rules are based on the latest scientific knowledge!
1. Enjoy variety of food
Use the variety of food and eat varied. Choose mostly plant-based foods. No food alone contains all the nutrients. The more varied you eat, the lower the risk of a one-sided diet.
2. 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 secondary plant substances and contribute to satiety. Eating vegetables and fruits lowers your risk of cardiovascular and other diseases.
3. Select whole grain
Whole grain is the best choice for your health for cereal products such as bread, pasta, rice and flour. Wholegrain foods saturate longer and contain more nutrients than white flour products. Whole-grain fiber lowers the risk of type 2 diabetes, lipid disorders, colon cancer, and cardiovascular disease.
4. Complete the selection with animal foods
Eat milk and dairy products such as yogurt and cheese daily, fish once or twice a week. If you eat meat, then not 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, selenium and zinc. Meat and especially sausages also contain unfavorable ingredients.
5. Use health-promoting fats
Prefer vegetable oils like rapeseed oil and spreadable fats made from it. Avoid hidden fats. Fat is often “invisible” in processed foods such as sausages, pastries, confectionery, fast food and finished products.
Vegetable oils, like all fats, provide many calories. But they also provide essential fatty acids and vitamin E.
6. Save sugar and salt
Food and drinks sweetened with sugar are not recommended. Avoid this if possible and use sugar sparingly.
Save salt and reduce the proportion 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, then enriched with iodine and fluoride.
7. It's best to drink water
Drink around 1.5 liters every day. It is best to use water or other non-calorie drinks such as unsweetened tea. Sugar-sweetened and alcoholic beverages are not recommended. Your body needs fluid in the form of water. Sugar-sweetened drinks provide unnecessary calories and hardly any important nutrients. Consumption can promote the development of obesity and type 2 diabetes mellitus. Alcoholic beverages are also high in calories. In addition, alcohol promotes the development of cancer and is associated with other health risks.
8. Prepare gently
Cook food as long and as short as possible, with little water and little fat. Avoid burning food when roasting, grilling, baking and deep frying. A gentle preparation maintains the natural taste and protects the nutrients. Burned areas contain harmful substances.
9. Eat carefully and enjoy
Give yourself a break for your meals and take your time eating.
Slow, conscious eating promotes enjoyment and the feeling of satiety.
10. Pay attention to the weight and keep moving
Whole nutrition and physical activity go together. Not only is regular sport helpful, but also an active everyday life in which you B. walking or cycling more often. 30 to 60 minutes of moderate physical activity a day promote your health and help you regulate your weight. (sb, DGE)