Nutrition Recommendation for Everyday Life

General recommendations

Divide your daily food into four to five small meals. If you are overweight, please eat three main meals.Chew food well. Take plenty of time and enjoy your food. Eating slowly is also important because the body needs about 15 to 20 minutes to develop the feeling ” I am full”. If you eat too quickly, you usually eat more food than your body needs.Aim for regular meals. An irregular diet is a major stress and disturbance factor for the organism.Avoid foods and drinks that are too hot.Bring a varied, easily digestible diet to the table with seasonal foods that are as fresh and gently prepared as possible. The more varied your meals, the better you will be supplied with all the necessary nutrients and vital substances.One-sided diets always carry the risk of malnutrition and nutritional deficiencies.Avoid obesity!As obesity increases, life expectancy decreases. Therefore, eat in moderation. The following applies to the amount of food: eat enough so that you do not develop overweight, but also not underweight.

Carbohydrates (sugar)

Eat plenty of whole-grain foods, such as whole-grain breads, cereals, grain fritters, brown rice, whole-grain pasta, and bran. These contain complex carbohydrates, minerals and trace elements. Avoid white flour products (type 405) such as toast, white bread, rolls, cakes and pasta.Eat three to four medium potatoes a day, which is about 250 to 300 grams. The potato contains very high quality protein, starch, a lot of vitamin C and vitamin B1, large amounts of valuable minerals as well as fiber. Please cook potatoes unpeeled and without salt, because the loss of nutrients in boiled potatoes is much lower than in boiled potatoes.Refrain from refined white sugar and pure dextrose. They donate ” empty calories” , because they contain no vital substances such as vitamins, minerals, trace elements, essential amino acids and fatty acids. In addition, sugar promotes the development of caries. Limit the consumption of sweets such as chocolate, candy bars, candies and chocolates. Honey, maple syrup, raw sugar and sweeteners are allowed as sugar substitutes in small amounts.

Fats

Eat little, but high-quality, vegetable fat. Prefer vegetable spreadable fat, such as sunflower margarine, because it is rich in polyunsaturated fatty acids. Use cold-pressed vegetable oils such as olive oil, sunflower oil, linseed oil, nut oil and wheat germ oil. Eat walnuts and hazelnuts.The consumption of ” visible” and ” hidden” fats should not exceed a total of 70 to 80 g per day.A lot of ” invisible” fat is also contained in sweets (chocolate, chocolate bars, chocolates), among other things. Therefore, be cautious with sweets.Do not heat fats so much that they evaporate in the pan. The heat oxidizes the fats. This creates so-called peroxides, which can have a carcinogenic (cancer-causing) effect. In addition, the important vitamin E, which is abundantly contained in many vegetable fats, is destroyed. Therefore, do not use frying fats for sauces. In the case of butter, the oxidation of the fats makes itself felt as rancidity. In the case of bacon, sausages, spicy cheeses, potato chips, ready-made dressings and other high-fat convenience foods and processed foods, on the other hand, oxidation of the fats gives them a spicy taste. Caution!High-fat convenience foods, processed high-fat foods, and fried foods should therefore generally be avoided.Eat a meal of fresh seafood once or twice a week.Prefer herring, mackerel, salmon, anchovy, Atlantic sturgeon, turbot, and swordfish, for example, because they contain valuable unsaturated fatty acids. Freshwater fish, on the other hand, like meat, contains almost only saturated fatty acids. Instead of sausage, eat low-fat cheese and vegetarian spreads more often. In this way, you will reduce the amount of fat in your diet:

  • Avoid meats and cold cuts with high fat content. Prefer lean meats, especially chicken and turkey, poultry sausage and fish.
  • Use as little fat as possible in the preparation of food.
  • Cut visible fat from the meat before and after preparation. Remove the skin from poultry before eating.
  • Do not drink only whole milk and do not eat only whole milk products. Consume reduced-fat dairy products (low-fat milk, reduced-fat cheese, low-fat quark) more often. Avoid cheeses with more than 40% fat in dry matter (F. i. Tr.) and heavy cream stages of dairy products.
  • Choose low-fat foods when shopping. Pay attention to the manufacturer’s nutritional information, which usually also contains information about the fat content. Be cautious about foods where the fat content is not indicated.
  • Avoid high-fat sauces, salad dressings, mayonnaises and spreads. Choose more often yogurt-based products or make them yourself.
  • Avoid fried foods and foods baked in fat, such as French fries, potato chips, peanut chips.

Proteins (egg whites)

Limit the consumption of meat and sausage. Avoid offal, cured as well as smoked meat products. Eat no more than one serving (150 g) of meat twice a week and one serving (50 g) of reduced-fat sausage three times a week. Keep in mind that animal protein simultaneously contains large amounts of undesirable accompanying substances, such as fat, cholesterol, and purines. Prefer chicken, turkey and poultry sausage.Meet your animal protein needs primarily with low-fat dairy products. Prefer acidified dairy products with dextrorotatory lactic acid. Left-handed lactic acid is a burden on the body because it can only process it in small quantities. Cream cheese and quark are also good sources of protein. Probiotic yogurt products have a beneficial effect on the intestinal flora and the immune system. Although some of them have a milk fat content of 3.5%, consumption of one cup of one of these products daily is still recommended.Avoid combinations of milk or dairy products and nuts, rye and wheat germ, and bran in a meal. Nuts and cereals contain the so-called phytic acid (phytates). Phytic acid or phytates bind calcium and thus hinder its absorption in the intestine. Therefore, prepare muesli with unsweetened fruit or vegetable juices rather than milk and dairy products. You can also heat the cereal products in boiling water beforehand. Eat legumes (peas, beans, lentils, millet) more often as a side dish in main courses. They provide plenty of vegetable protein, minerals and trace elements, and fiber.Useful protein combinations in a meal:

  • Potato with egg
  • Potatoes with milk, cottage cheese, cheese
  • Bread/cereal products with milk, cottage cheese, cheese
  • Legumes – peas, lentils, beans – with bread and milk or cottage cheese.

Eat a meal with chicken eggs once a week. But in total you should not eat more than three eggs a week, because eggs are very rich in cholesterol.

Dietary fiber

Give preference to fruits, salads, whole grains, vegetables, legumes, nuts and dried fruits. Eat at least three servings daily – your choice of fruit, salad and vegetables.Avoid white flour products!Eat two to four teaspoons of wheat germ and at least one teaspoon of bran daily. The best whole grain meal is homemade muesli made from shredded grains or cereal flakes with bran.This meal provides valuable vegetable protein, vitamins, minerals and trace elements in addition to the dietary fiber so important for digestion and bowel movement regulation.The following is the total dietary fiber content of foods in grams per 100 g of food:

Cereal products Vegetables/legumes
Whole grain pasta 2,7 Tomatoes 1,8
Wheat bread 3,5 Cauliflower 2,0
Muesli 4,0 Red Cabbage 2,5
Cornflakes 4,1 Potatoes 2,5
Rye bread 5,5 Carrots 3,4
Wholemeal rye bread 7,7 Lenses 4,5
Edible bran 40,0 Beans, white 7,5
Fruit Nuts/dried fruit
Plums 1,7 Walnuts 4,6
Strawberries 2,0 Currants 5,0
Bananas 2,0 Apricots 6,8
Apples 2,2 Peanuts 7,1
Pears 2,8 Plums 8,4
Raspberries 4,7 Figs 9,6