The German Society for Nutrition has formulated 10 rules based on current scientific knowledge to implement a balanced diet.
1. Food variety
Eat a variety of foods and mostly plant-based.
2. Vegetables and fruits
servings of vegetables and 2 servings of fruit a day. This also includes legumes such as lentils, beans and unsalted nuts. According to the DGE, vegetables and fruit can reduce the risk of stroke and certain types of cancer.
3. Whole Grain
When it comes to grain products such as bread, pasta and rice, the whole grain variant is the best choice for your health.
4. Animal foods
According to the DGE, dairy products should be consumed regularly & meat no more than 300-600g/week. In general, the DGE recommends less meat and more vegetables and fruit because, according to the 14th DGE Nutrition Report, red meat can increase the risk of stroke and certain types of cancer.
5. Healthy fats
Use vegetable oils such as rapeseed oil. Avoid hidden fats, such as those found in processed foods such as sausages, pastries, confectionery, fast food, and convenience foods.
6. Reduce sugar & salt
Reduce foods high in sugar and salt. Get creative with herbs and spices!
7. Drink water
At least 1.5 liters of water a day. Low-calorie drinks such as unsweetened tea are also possible on a regular basis.
8. Prepare gently
Cook food for as long as necessary and as short as possible, with little water and little fat. Avoid burning food when roasting & baking.
9. Mindful eating
Give yourself a break to eat, take your time and enjoy.
A healthy lifestyle not only includes a balanced diet, but also exercise: regular sports and an active everyday life.