What are good eating habits

Balanced diet: this is what you should eat every day

Level 1: drinksDrinks are the basis with six servings - that means that we should drink six glasses (equivalent to 1.5 liters) per day. Water and unsweetened herbal or fruit teas are best here. Coffee (important: without milk and sugar), black or green tea are also included. Cola or lemonades, on the other hand, have too high a sugar and calorie content and therefore count more than sweets. Milk and cocoa also do not fall into the “beverages” category. Level 2: vegetables, lettuce and fruitThree servings of vegetables and two servings of fruit a day make a good mix for a balanced diet - with lots of healthy nutrients. You can also swap a serving of fruit for a handful of nuts and also plan legumes on a regular basis. Level 3: cereals, bread and side dishes Carbohydrates provide our body with energy. That is why four servings of cereal products (bread, potatoes, rice or pasta) a day complement the healthy nutrition plan. When it comes to cereals, it is best to use whole grains: they provide important fiber. Level 4: milk and dairy productsIn addition, three servings of milk or dairy products should be on the menu. They contain calcium, B vitamins and protein, which are very important for the body. Those who get digestive problems due to milk sugar (lactose) do not have to do without dairy products: Firstly, there are whole supermarket shelves today full of lactose-free products, and secondly, some long-matured cheeses such as Gouda, Mozzarella or Camembert naturally contain little lactose. Level 4: meat, sausage, fish and eggsOur body needs protein and fat, especially omega-3 fatty acids, which are found in oily fish such as herring or salmon. Nevertheless, according to the BZfE, these foods should be eaten a maximum of two to three times a week. In contrast to fish, low-fat variants are the better choice for meat and sausage products. Level 5: oils and fatsOur body cannot produce the so-called essential fatty acids itself, but has to take them in with food. As is so often the case in nutrition, the rule here is that the amount makes the difference. That means: One serving corresponds to one tablespoon of oil or two tablespoons of fat spread and / or butter. There should be a maximum of two servings per day. Vegetable oils, for example olive, sunflower or rapeseed oils, are rich in valuable fatty acids. Level 6: ExtrasAt the top of the food pyramid are the foods that taste particularly good, but contain a lot of sugar, salt and / or fat and only a few nutrients and should therefore almost never end up on our plate. A maximum of one serving a day is okay. These include chocolate and gummy bears, cakes, cookies, sweet spreads, hearty nibbles, sugary soft drinks, but also alcoholic beverages.