Eat healthy and avoid obesity – this is the golden rule. Eating and drinking right is important for well-being and health. Many diseases can be avoided or treated by a healthy, wholesome diet. Overweight then usually has no chance. Accordingly, typical secondary diseases occur much less frequently. In general, the diet should be varied and low in fat. You should also consider the following tips when compiling your menu.
Plenty of vegetable food
It is recommended to eat just under three-quarters of the food in the form of fruits, vegetables, grain products and potatoes. Fruits and vegetables form essential components of a healthy diet. They contain hardly any fat, but plenty of vitamins, minerals, trace elements as well as fiber and secondary plant compounds.
Therefore, the recommendation is to eat 5 portions – 3 portions of vegetables and 2 portions of fruit – per day. A serving is considered to be a handful at a time.
Few animal foods
About a quarter is distributed among animal foods. These include dairy products, meat, sausage, fish and eggs. The following recommendations apply:
- Milk and dairy products are important for calcium supply. Recommended daily 250 ml of milk and two slices of cheese (à 30 g).
- Who can not tolerate fresh or UHT milk, can switch to sour milk products such as yogurt, soured milk, kefir or buttermilk. These are usually well digestible.
- Sea fish is a good source of iodine. One to two fish meals should be on the menu per week.
- Meat products contain a lot of iron and B vitamins. Per week, about 300-600 g of meat and sausage are enough to cover the need.
Economical with fats and oils
Fats and oils should be used very sparingly overall. Vegetable oils and fats contain a high proportion of unsaturated fatty acids, which can prevent cardiovascular disease, and are therefore preferable to animal fats (for example, butter and lard).
Drink enough
Drinking is essential for life. Fluid intake has a direct impact on health and performance. At least 1.5 liters of fluid a day should be. Recommended in particular:
- Water
- Fruit juices diluted with water
- Vegetable juices
- Unsweetened herbal and fruit teas
Coffee and black tea, as well as alcohol, should be enjoyed in moderation.
