Thema: Nachhaltige Entwicklungsziele – Ernährungssicherung für die Zukunft
A wholesome diet keeps you in good health and promotes vitality and well-being. The 10 dietary guidelines of the DGE summarise how a wholesome diet can be implemented and they are based on recent scientifc knowledge.
1. Enjoy food diversity
No single food can supply all nutrients. The more varied you eat, the lower is the risk of a unbalanced diet.
2. Vegetables and fruit – take ‘5 a day’
Vegetables and fruit supply you with a plenty of nutrients, dietary fibre and phytochemicals and also contribute to satiation. Vegetables and fruits lower the risk of cardiovascular and other diseases.
3. Favour whole-grain foods
Whole-grain foods will keep you satiated longer and contain more nutrients than white flour products. Whole-grain dietary fibres reduce the risk of type 2 diabetes mellitus, dyslipidemia, colon cancer and cardiovascular diseases.
4. Complete the choice with animal-based foods
Milk and dairy products are a good source of high quality protein, vitamin B2 and calcium. Saltwater fish supplies you with iodine, and oily fish provides important omega-3 fatty acids. Meat contains available iron as well as selenium and zinc. However, meat and particularly sausage also contain unfavourable substances.
5. Choose health-promoting fats
Prefer vegetable oils like rapeseed oil and margarines produced therefrom. Avoid hidden fats. Fat is often „invisibly“ present in processed foods like sausage, pastry, sweets, fast food and convenience products.
Like all fats, vegetable oils provide many calories. However, they also provide essential fatty acids and vitamin E.
6. Reduce sugar and salt intake
Sugar-sweetened foods and beverages are not recommendable and should be avoided whenever possible. Sugar should only be consumed in small amounts.
Limit the consumption of salt and reduce the proportion of high-salt foods. Be creative in flavouring with herbs and spices.
Sugar-sweetened foods and beverages are usually low in nutrients and contain unnecessary calories. In addition, sugar increases the risk of caries. Too much salt in your food can increase your blood pressure. Salt intake should not exceed 6 g per day. Choose iodised and fluoridated salt.
7. Water is the best choice
Your body needs fluid in the form of water. Sugar-sweetened beverages provide unnecessary calories and very little important nutrients. Their consumption can promote the development of overweight and type 2 diabetes mellitus.
Alcoholic beverages are also rich in calories. Furthermore, alcohol promotes the development of cancer and is also associated with other health risks.
8. Prepare carefully cooked dishes
A careful preparation will preserve the natural taste and conserve the nutrients. Burnt parts contain harmful substances.
9. Mindful eating and enjoying
Eating slowly and consciously promotes enjoyment and the sense of satiation
10. Watch your weight and stay active
Moderate physical activity of 30 to 60 minutes per day will promote your health and help you to control your weight.