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FBDG of the DGE

Food-Based Dietary Guidelines for Germany

The current food-based dietary guidelines for Germany were derived by the German Nutrition Society (DGE) using mathematical optimization and published in 2024. Their derivation considered fulfilment of dietary reference values, diet-health relations, environmental impact and the habitual diet in Germany. The DGE recommendations "Eat and drink well" are for healthy adults aged 18 to 65 years. They consist of 11 messages and the DGE nutrition circle as food guide. The current food-based dietary guidelines for Germany were derived by the German Nutrition Society (DGE) using mathematical optimization and published in 2024. Their derivation considered fulfilment of dietary reference values, diet-health relations, environmental impact and the habitual diet in Germany. The DGE recommendations "Eat and drink well" are for healthy adults aged 18 to 65 years. They consist of 11 messages and the DGE nutrition circle as food guide.

National food-based dietary guidelines (FBDGs) are a key instrument for promoting a healthy diet among the population. As in Germany, other countries around the world are also basing their dietary guidelines on sustainability aspects next to nutrient adequacy and overall health. The FAO website gives an overview of FBDGs from various countries, organized by continent and region.

Eat and drink well – recommendations of the German Nutrition Society (DGE)

Eat healthy and colourful food and protect the environment at the same time, as recommended by the DGE. If you primarily eat fruit and vegetables, whole-grain cereals and legumes, as well as nuts and vegetable oils, you protect not only your health, but also the resources of the Earth.This also includes preventing food waste. The DGE recommendations "Eat and drink well" show a way to increase the intake of plant-based foods and lower the intake of animal-based foods to protect health and the environment.

Eat and drink well
A woman drinks from a water from a glass. Mineral water bottle links, dampfender Tee rechts

Make water your beverage of choice

Make sure your daily fluid intake is approximately 1.5 litres. It is best to drink water or other caloriefree beverages, like unsweetened tea. Potable tap water is a fresh, safe and readily available nutrient. Sugar-sweetened and alcoholic beverages are not to be recommended.

A bowl full of colorful vegetables, fruit and mushrooms

Eat plenty of colourful fruit and vegetables

Fruit and vegetables provide ample vitamins, minerals, dietary fibre and phytochemicals. They are good for your health and contribute to satiation. Enjoy at least five portions of fruit and vegetables daily, preferably during their harvest season.

Two plates, on the left are different types of beans, chickpeas, peas on the right plate different types of nuts

Consume legumes and nuts regularly

Legumes, such as peas, beans and lentils, are rich in proteins, vitamins, minerals, dietary fibre and phytochemicals. Nuts additionally provide essential fatty acids and promote your heart health. Eat legumes at least once a week and a small handful of nuts daily.

 

In the middle of the picture is a symbol for wholegrain, surrounded by wholegrain bread, wholegrain pasta, potatoes and wholegrain rice

Favour whole-grain foods

The whole-grain varieties of cereal products like bread, pasta, rice and flour are the best choice for your health. Whole-grain foods will keep you satiated longer, and they contain more vitamins and minerals than white flour products. Wholegrain dietary fibre in particular lowers the risk of many diseases.

Oil bottles of different sizes labeled with olive oil, rapeseed oil, linseed oil, soybean oil and walnut oil, next to a pack of margarine

Choose vegetable oils

Vegetable oils are rich in essential fatty acids and vitamin E. Favour oils like canola (rapeseed) oil and margarines produced from them. Walnut, linseed (flaxseed), soybean and olive oil are also to be recommended.

Eine Sammlung von Hartkäse, Weichkäse, Quark, Frischmilch, Joghurt und Plfanzenmilch

Have some milk and dairy products daily

Milk and dairy products mainly supply protein, calcium, iodine, Vitamin B2 and Vitamin B12 and they support bone health. If you use plant-based milk alternatives, ensure sufficient supply of calcium, iodine, vitamin B2 and vitamin B12.

Symbolized waves with a fish, a mussel, a scampi swimming in them

Aim for one or two portions of fish every week

Fatty fish, like salmon, mackerel and herring, provide valuable omega-3 fatty acids. Saltwater fish, like cod or pollock, also contain iodine. Eat fish once to twice a week.

An older person weighs up their meat consumption and decides to eat less meat

Limit meat and sausage intake: less is more

Meat contains readily available iron, as well as selenium and zinc. However, too much beef, pork, lamb and goat, and especially sausage, increase the risk of cardiovascular diseases and colon cancer. The production of meat and sausages has a significantly higher environmental impact than the production of plant-based foods. If you eat meat and sausage, do not consume more than 300 g a week.

A sweet, a donut, a salt shaker and a bowl of chips on red signal paint

Avoid sweet, salty and fatty foods

Sugar, salt and fat are often "invisibly" present in processed foods like sausage, pastries, sweets, fast food and convenience products. High intake of these increases the risk of overweight, hypertension, cardiovascular diseases and type 2 diabetes.

A man and a woman at a table, both smiling, each with a large bowl of salad in front of them.

Enjoy your meals

Take your time when eating and take a break. In addition, eating slowly and consciously promotes the feeling of satiation. Eating in company is beneficial.

A man with a bicycle and a woman jogging outside in the fresh air.

Stay active and watch your weight

Nutrition and physical activity belong together. Daily physical activity and an active daily life promote your bone health and lower the risk of overweight and many other diseases.

DGE Nutrition Circle

DGE-Ernährungskreis

 

The DGE nutrition circle is a graphical model for the visualisation the food-based dietary guidelines and is intended for healthy adults. Food selection according to the DGE Nutrition Circle is a reliable basis for the implementation of a healthy and sustainable diet.

The area of the DGE Nutrition Circle is divided into 7 segments, each of which represents a food group. By this segmentation, the circle illustrates the relative quantities of the following different food groups:

  1. Fruit and vegetables including juices
  2. Legumes and nuts
  3. Cereals, cereal products, and potatoes
  4. Oils and fats
  5. Milk and dairy products
  6. Meat, sausages, fish, and eggs
  7. Beverages

Scientific basis

Food-based dietary guidelines (FBDGs) are an important instrument to support a health-promoting diet and rooted in scientific evidence. Therefore, the DGE publishes articles about the derivation of their FBDG and further materials.

More information of the DGE nutrition circle, portion sizes, the recommendations Eat and drink well, and frequently asked questions can be found in German at https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/

More information on the public consultation, meal plans, and further methodological aspects, including the video of the first presentation of the newly derived FBDG for Germany, can be found in German at https://www.dge.de/wissenschaft/fbdg/

Further questions? Contact us via fbdg@dge.de

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