How do I eat well?
Scientific support: Theresa Kössler
Good food should be fun, taste good, and suit you! This is why a good diet depends on preferences, financial means, and also your culture.
It is also important that your diet contains enough key nutrients. However, strict rules, an austere way of life, and even going hungry means you won’t enjoy a healthy diet and may fall back into old behavior patterns. A varied selection of foods and healthy moderation are essential for eating well.
Nutrient-rich foods with a lot of fiber, such as vegetables, fruit, pulses, nuts, seeds, and wholegrain products form the basis of the diet. Low-fat milk, meat products, and fish are also part of a healthy varied diet, although in smaller amounts.
A healthy, balanced diet can help improve performance, well-being, and overall contentment. Furthermore, a conscious diet can help prevent a range of diseases, for example, high blood pressure, calcification of the blood vessels, heart attack, or type 2 diabetes.
The German Nutrition Society explains how to implement a balanced and wholesome diet in their 10 guidelines. Find out more in the following gallery.
The 5-a-day formula – how it works
5-a-day is the foundation for a healthy diet that applies to almost everyone. A complicated diet plan is often not needed for a change in diet.
People who eat five portions of fruit and vegetables every day at mealtimes and as a snack are supplying their body with essential nutrients. This keeps the body fit and helps protect against many lifestyle-related diseases, such as type 2 diabetes and cardiovascular diseases. Studies show that many people still do not manage to eat the required amount of fruit and vegetables every day.
Good to know:
It is a simple formula: 3 x vegetables + 2 x fruit = 5 x per day
How much is a portion?
The size of one portion of fruit or vegetables can be easily measured using your hand. One portion of fruit or vegetables fits into your hand, e.g., an apple or red pepper. Small fruits or diced vegetables should fill your two palms.
How can I manage to eat more fruit and vegetables?
One way is to eat fruit and vegetables with every meal and as a snack in between. Or, if possible, eat all five portions during one meal, for example, grilled vegetables for the meal and fruit salad as dessert. This can be decided by each person individually.
One portion of fruit or vegetables can be replaced by one glass of juice or a smoothie. One small handful of unsalted nuts or dried fruits can also count as a portion of fruit.
Ideally, buy seasonal and regional fruit and vegetables. This is good for your bank balance and for the environment. Deep-frozen vegetables without additives can also be used.
Sources:
Bundesministerium für Gesundheit: Ratgeber zur Prävention und Gesundheitsförderung. 9. aktualisierte Auflage. 2016
Deutsche Gesellschaft für Ernährung: Vollwertig essen und trinken nach den 10 Regeln der DGE. (Letzter Abruf: 25.01.2021)
Deutsche Gesellschaft für Ernährung: Gemüse und Obst in der Prävention ausgewählter chronischer Krankheiten. 2012 (Letzter Abruf: 25.01.2021)
World Health Organisation: Fact Sheet – Healthy Diet. (Letzter Abruf: 25.01.2021)
5 am Tag e.V.: https://www.5amtag.de/ (Letzter Abruf: 25.01.2021)
As of: 25.01.2021
