They should be main components of the daily diet. They are low in fat and cholesterol or free of cholesterol and (or) high in fiber. Listed fatty fish and edible oils contain a favorable fatty acid composition.
However it applies to limit the consumption quantity also here. Edible oils: meat, poultry, sausages:
- Rapeseed oil, olive oil
- All lean meats, poultry without skin, corned beef, turkey breast fillet
Fish: Milk and dairy products: Eggs: cereal products: Vegetables Potatoes Fruit Beverages Other products
- All lean fish species (pollack, cod, redfish, trout). Also herring, mackerel, salmon and tuna.
- Low-fat milk (1.5%), buttermilk, skimmed curd cheese, cottage cheese, hand cheese.
- Protein
- All products made from whole grain. Bread, cereal flakes, oat products from whole grain, corn, green spelt, buckwheat, millet, whole grain rice
- All vegetables (fresh or frozen) as raw or cooked, low-fat, legumes
- Jacket potatoes (early potatoes with skin), boiled potatoes
- All types of fruit fresh or frozen. Unsweetened fruit compote, fruit ice cream made from unsweetened, pure fruit juice or fruit sorbet
- Mineral water, tap water, herbal and fruit tea unsugared, black tea and coffee in moderation, juice spritzer, unsugared fruit juice, vegetable juice.
- Fresh and dried herbs, spices, mustard, vinegar
Food suitable in moderation
Products from this group should not be consumed every day or in large quantities. Edible fats Meat and meat products Fish Milk and dairy products Eggs Grain products Potatoes Fruit and nuts Confectionery Beverages Spices
- Sunflower oil, maize germ oil, wheat germ oil, nut oil, safflower oil, margarine with a high content of unsaturated fatty acids
- Lean beef or pork without visible fat. Cut off fat edges!
Lean cooked ham, salmon ham, turkey sausage and all other low-fat sausage types. (In any case, lean cheese is preferable as a topping for bread! )
- Canned fish with sauce, shellfish and crustaceans, breaded fish.
- Low-fat cheeses up to 30% fat in dry matter, edible quark with 20% fat, cream cheese cream stage
- Two to three eggs per week (this includes hidden eggs, for example in pancakes)
- Light flour (type 405), light breads, sweetened breakfast cereals and muesli mixes with added sugar, white peeled rice, light noodles.
- Potato dishes prepared with suitable fats such as fried potatoes (use little oil!) or French fries from the oven.
- Avocado, canned fruit with sugar, dried fruit, all kinds of nuts
- Sweetener, household sugar, dextrose, fructose, jam and jelly, honey.
- Candies, liquorice, fruit gums, fruit ice cream
- Cocoa drinks, lemonades and Coca Cola, fruit nectars, malt beer, alcoholic beverages
- Ketchup, salt, herbal salt.
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