based on the German version "Ausgewogene Ernährung"
It focuses on eating regional foods that are in season. A balanced diet is one that provides adequate amounts of various nutrients to maintain health and well-being. Protein, carbohydrate, fat, vitamins, minerals and water are all nutrients.
The rule: 80% of calories coming from fresh fruit and vegetables, and vegetables, 10% coming from protein and 10% from fat. Meat and animal products should be consumed rarely.
10 guidelines of the German Nutrition Society (DGE) for a wholesome diet
- Enjoy food diversity
- Vegetables and fruit – take ‘5 a day': Enjoy at least 3 portions of vegetables and 2 portions of fruit each day.
- Favour whole-grain foods
- Complete the choice with animal-based foods: Consume milk and dairy products such as yoghurt and cheese daily, fish once to twice a week. If you eat meat, you should not consume more than 300 to 600 g per week.
- Choose health-promoting fats: Prefer vegetable oils like rapeseed oil and margarines produced therefrom.
- Reduce sugar and salt intake
- Water is the best choice: Drink about 1.5 litres per day. Water or other calorie-free beverages, such as unsweetened tea.
- Prepare carefully cooked dishes. cook food as long as necessary but as short as possible.
- Mindful eating and enjoying
- Watch your weight and stay active
Sources
- https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values
- https://theconversation.com/a-diet-consisting-mainly-of-fruit-is-bad-for-you-166437
- https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/en/