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The German Nutrition Society (DGE) has established the 10 rules of healthy nutrition based on scientific studies. Many of us learned these rules from childhood. But hand on heart, who still knows them – and above all – who sticks to them? We have all gotten used to a certain diet. If we want to change these, the adjustments must above all be suitable for everyday use and implementable. Every little adjustment, which will later be implemented in everyday life, is a success.

The 10 rules for healthy eating give a good overview of what the basis of healthy eating looks like.

Rule 1: Enjoy food variety

Enjoying diversity means here: There are no “healthy”, “unhealthy” or even “forbidden” foods. No food alone contains all the nutrients. The more varied we eat, the lower the risk of a one-sided diet. With a colorful selection from the food groups, it is easier for us to eat whole foods.

Rule 2: Vegetables and fruits – take “5 a day”

It is recommended to eat 5 servings of vegetables and fruit daily, fresh or only briefly cooked. Vegetables and fruits are not only low in calories, but also contain plenty of vitamins, bulk and trace elements, fiber and secondary plant substances. They contribute to satiety and reduce the risk of cardiovascular and other diseases.

Rule 3: choose whole grain

Cereals in wholegrain foods saturate longer and contain more nutrients than white flour products. Whole-grain fiber lowers the risk of type 2 diabetes, lipid disorders, colon cancer, and cardiovascular disease.

Rule 4: Complete the selection with animal foods

Milk and dairy products provide readily available protein, vitamin B2, and calcium. Sea fish provides you with iodine and oily fish with valuable omega-3 fatty acids. Meat contains readily available iron, selenium and zinc. Meat and especially sausages also contain unfavorable ingredients. Those who eat a lot of red meat and sausage are at higher risk of colon cancer.

Rule 5: Use health-promoting fats

Dietary fats are not only excellent sources of energy, they also serve as building substrates for the structure of the body’s cells, they carry the fat-soluble vitamins A, D, E and K and provide essential fatty acids, including essential omega-3 fatty acids. Cold-pressed, liquid vegetable oils as well as seeds and nuts are great sources of good fat.

Rule 6: save sugar and salt

Sugar, sweets, sweet pastries and drinks sweetened with sugar mostly provide “empty calories”. This means that they contain easily absorbable carbohydrates, possibly in combination with plenty of fat calories, but only small amounts of vitamins, minerals (quantity and trace elements) or fiber.

Nutrition societies and scientists consider up to 6 g of table salt per day to be an adequate supply. However, the actual intake in Germany is often more than double. In many cases, significantly increased salt consumption leads to high blood pressure and consequently increases the risk of stroke and the likelihood of cardiovascular diseases.

Rule 7: It’s best to drink water

Water is absolutely vital. The daily fluid intake should be about 1.5 l and should be increased accordingly during strenuous physical activity. Drinking and mineral water (still or carbonated) and energy-free drinks such as unsweetened fruit and herbal teas are particularly suitable. Sugar-sweetened drinks such as fruit drinks, nectars, lemonades and colas should be avoided.

Rule 8: Prepare gently

The vitamins and phytonutrients in the food are very sensitive to light, oxygen, heat and / or water. This can lead to considerable losses in some cases. It is advisable to cook food and dishes only briefly at the lowest possible temperatures with little water and / or fat.

Rule 9: Eat mindfully and enjoy

Conscious eating helps you eat properly. It is important to take enough time to eat, because the natural feeling of fullness does not begin until 15–20 minutes after the start of a meal. Those who enjoy their food with all their senses generally eat more varied and balanced. Those who enjoy eating use fresh ingredients, pay attention to quality when shopping and preparing and ensure a good variety on the plate.

Rule 10: Pay attention to the weight and keep moving

30 to 60 minutes of moderate physical activity a day promote your health and help you regulate your weight. Exercise and sport stimulate muscle building and increase calorie consumption. Exercise helps regulate body weight.

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This post is also available in: Deutsch