Eat healthy and avoid being overweight - that's the golden rule. Proper eating and drinking is important for well-being and good health. Many illnesses can be avoided or treated by a healthy, wholesome diet. Being overweight usually has no chance. Accordingly, typical sequelae occur much less frequently. Generally, the diet should be versatile and low in fat. You should also take note of the following tips when putting together your meal plan.
Plenty of herbal food
It is recommended to eat almost three quarters of the food in the form of fruits, vegetables, cereals and potatoes. Fruits and vegetables are essential ingredients of a healthy diet. They contain little fat, but plenty of vitamins, minerals, trace elements and fiber and phytochemicals.
Therefore, the recommendation is to eat 5 servings - 3 servings of vegetables and 2 servings of fruits - per day. As a portion is considered a hand full.
Little animal food
About a quarter is spread over the animal food. These include dairy products, meats, sausages, fish and eggs. The following recommendations apply:
- Milk and dairy products are important for the calcium supply. 250 ml of milk and two slices of cheese (30 g each) are recommended daily.
- Those who can not stand fresh or low-fat milk can resort to sour milk products such as yoghurt, sour milk, kefir or buttermilk. These are usually well digestible.
- Sea fish is a good source of iodine. One to two fish meals per week should be on the menu.
- Meat products contain a lot of iron and B vitamins. Each week, about 300-600 g of meat and sausage are enough to meet the demand.
Economical with fats and oils
Fats and oils should be used very sparingly. Vegetable oils and fats contain high levels of unsaturated fatty acids that can prevent cardiovascular disease and are therefore preferable to animal fats (such as butter and lard).
Drinking is vital. Fluid intake has a direct impact on health and performance. It should be at least 1.5 liters of fluid a day. In particular, we recommend:
- 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.