Healthy living Healthy eating – a balanced and varied diet

We all have a basic need to eat in order to survive. However, eating and drinking are also an important cultural and social element of life and make an essential contribution to well-being. Healthy eating can also help people to be more productive, get sick less often and lead a happier life.

The cornerstone of healthy eating is making informed and, in particular, varied choices about our daily food intake. Furthermore, food should not be overcooked, high-fat ingredients avoided and time should be taken to really enjoy meals – as time out from the hustle and bustle of everyday life. Mindful eating makes mealtimes more enjoyable and increases the sense of satisfaction. This can also help with weight loss.

It’s not always easy to eat a balanced diet given the vast choice of readily available snacks, convenience food and fast food. People often fall back on these options and forget that a fresh, healthy meal has many health benefits and can also be very tasty. Moreover, dishes like a light salad or pasta with vegetables only take a short time to prepare. These days, it’s also easy to find freshly prepared take-out meals and snacks. To protect the environment, we should all try to use reusable containers where possible.

Guidance for healthy eating is provided by the German Nutrition Society (Deutsche Gesellschaft für Ernährung, DGE) in the form of the rules below:

Drink plenty of water

For healthy adults, drinking at least 1.5 liters of water or other calorie-free drinks each day ensures that the body is well hydrated. Sugar-sweetened and alcoholic beverages are best avoided, as they are high in calories, conducive to weight gain and may increase the risk of developing certain illnesses.

Fruit and vegetables – take 5 a day

5 portions of fruit and vegetables supply the body with important vitamins and valuable minerals. Ideally, you should choose a colorful selection of regionally produced seasonal fruit and vegetables. 

Eat legumes and nuts regularly

Legumes, such as peas, beans and lentils, provide plenty of protein, minerals and fiber. They should be included on the menu at least once each week. Nuts and seeds contain essential fatty acids. The DGE recommends eating a small handful (around 25 grams) of these daily. 

Choose whole grains

Whole-grain products such as pasta and bread contain more nutrients than products made from white flour and help us feel full for much longer. 

Use healthy fats

Vegetable oils like rapeseed oil contain healthy fatty acids and are preferable to animal-based fats. 

Have milk and dairy products daily

Milk and dairy products contain protein, calcium, iodine and B vitamins. If you use plant-based alternatives to cow’s milk, you should take particular care to ensure that you are getting these nutrients in your diet. 

Have fish weekly

In particular, oily fish like salmon, mackerel and herring contain valuable omega-3 fatty acids and vitamin D. Sea fish like cod and pollock provide iodine. The DGE recommends eating fish 1 to 2 times per week. 

Meat and sausages – less is more

Meat and meat products contain iron, selenium and zinc. However, eating too much of these increases the risk of cardiovascular diseases and bowel cancer. The production of animal-based food products also has a much greater impact on the environment than plant-based products. If you eat meat and sausages, you should therefore limit these to 300 grams per week.

Eat less sugar, salt and fat

Many highly processed foods, such as pastries, confectionery, sausages, convenience food and fast food contain high levels of sugar, salt and saturated fatty acids. These foods should be enjoyed occasionally in small quantities. Sugar contains an unnecessarily high number of calories and increases the risk of tooth decay. Too much salt can raise blood pressure – more than 6 grams per day (roughly a teaspoon) is unhealthy. High-fat foods have a high energy density and can increase the risk of becoming overweight or obese.

Eat slowly and enjoy your food

Slow, mindful eating makes mealtimes more enjoyable and increases the sense of satisfaction.

Watch weight and stay active

Wholesome food and physical activity are the ideal combination for health. 30 to 60 minutes of exercise (such as riding a bike or taking a walk) each day is recommended for adults.

For more information and a diagram showing dietary recommendations, see the website of the German Nutrition Society (DGE), which includes guidelines for healthy eating and drinking and the nutrition circle visual guide.

A healthy day’s menu could look something like this: drink 1.5 to 2 liters throughout the day, or more when doing physical exercise. Enjoy whole-grain muesli and fruit in the morning and, between meals, snack on vegetables, fruit, yogurt or rye bread with cheese. For a midday or evening meal, eat a warm dish with colorful, freshly prepared vegetables, accompanied by whole-grain pasta, potatoes or rice.

Fresh fruit and vegetables occupy a special place in our diet. The rule of thumb is that 5 portions of fruit and vegetables a day supply the body with important micronutrients – vitamins, minerals, fibers and antioxidants. Antioxidants protect the body from “free radicals”. These are highly reactive oxygen compounds, which are produced during natural metabolic processes, but also as a result of disease or smoking. They cause oxidative stress, which damages the body’s cells. Examples of antioxidants include vitamins C and E, beta carotene, chlorophyll in green vegetables, flavonoids, lycopene in tomatoes and anthocyanins, which are found in red cabbage and various berries.

Thanks to these as well as the other nutrients they contain, fruit and vegetables can help prevent certain illnesses, in particular cardiovascular diseases such as high blood pressure, stroke and coronary heart disease. Examples of single fruit or vegetable portions include one apple, one banana and two handfuls of steamed vegetables or fresh berries.

Vegetables in particular should be eaten every day. Kale, Brussels sprouts and spinach, for example, provide large amounts of provitamin A, vitamin E, vitamin K, vitamin B2, vitamin C, folic acid, calcium, potassium, phosphorus and iron.

Legumes, such as lentils, chickpeas and beans, are low in fat and high in protein. When included in your diet alongside cereals or potatoes, they offer a good alternative to animal-based protein sources, such as meat or eggs. Legumes supply important minerals like potassium, magnesium and iron, as well as lots of B vitamins. They also contain plenty of fiber. Fiber refers to indigestible food components that occur primarily in plant-based foods. They remain largely undigested as they pass through the gut but are essential to normal bowel function. Because of their fiber content, legumes keep people feeling fuller for longer and promote healthy digestion. 

Nuts and seeds, such as sunflower seeds, sesame seeds and flaxseeds (linseeds) supply vitamins, minerals, fiber, healthy fatty acids and phytochemicals.

Phytochemicals comprise many different substances that occur in plant-based foods. Saponins and phytosterols are two examples of these. Experimental studies indicate, for example, that these substances may destroy disease-causing microbes and lower cholesterol levels. Additional health benefits are attributed to many other phytochemicals. These include an anti-inflammatory effect and a lowering of the risk of developing cancer and cardiovascular diseases.

However, nuts and seeds also have a high energy content because they contain a large amount of fat. For this reason, they should be enjoyed in moderation. 

As part of a balanced diet, it’s important to avoid products made from white flour and choose whole-grain products instead.

Firstly, products made from white flour supply fewer nutrients than whole-grain products. Secondly, white flour, unlike whole-grain flour, contains barely any fiber. As a result, products made from white flour are digested more quickly and remain in the gut for less time. This means that white-flour products cause blood glucose levels to rise more quickly, and the feeling of fullness doesn’t last as long as it does with whole grains.

In addition, the fiber in whole-grain flour helps prevent diseases like type 2 diabetes, bowel cancer, lipid metabolic disorders and cardiovascular diseases.

Carbohydrates and salt are essential to the human body. Carbohydrates supply the body with energy. They are classified as monosaccharides, disaccharides (including table sugar or sucrose) or polysaccharides, depending on their chemical structure. When the brain or muscles need energy quickly, monosaccharides like glucose supply this especially rapidly. The red blood cells and parts of the kidneys also rely on glucose as an energy source.

Table salt consists of the minerals sodium and chloride, which the body needs, for example, to regulate blood pressure and to maintain the fluid balance of cells.

However, consuming too many free sugars and too much sugar and salt can have a negative impact on health. Free sugars are monosaccharides or disaccharides that are found in fruit juices or honey, for example, and are added to many foods. Excessive consumption of free sugars is often associated with tooth decay, excess weight, obesity and diet-related diseases such as type 2 diabetes. Too much salt can raise blood pressure, which can in turn increase the risk of cardiovascular diseases.

Reducing sugar and salt

The German Nutrition Society (DGE) and the World Health Organization (WHO) recommend that free sugars should make up less than 10 percent of a person’s daily energy intake. This also includes the sugar found in convenience foods, honey and fruit juices. The most widely used free sugar is sucrose, which is also known as saccharose but is commonly known as table sugar. This type of sugar is often added to food products. It appears under various names on lists of ingredients. Sucrose may be listed as white sugar, refined sugar, granulated sugar, brown sugar, beet sugar, cane sugar or saccharose, for example. In addition, ingredients such as raw cane sugar, fructose, malt sugar, sweet whey powder, syrup, agave syrup, coconut sugar and the phrase “contains naturally occurring sugars from fruit” all indicate that the product contains free sugars. Sugar intake can be significantly reduced by consuming fewer processed and sugar-sweetened foods and drinks.

The same applies to salt – as processed foods often contain large amounts of added salt, it’s better to eat fresh and unprocessed foods and to cook at home where possible. Salt can also be replaced to some extent by herbs and spices. In total, adults should consume no more than 6 grams of salt per day, which is roughly equal to a teaspoon. Around three-quarters of adults in Germany exceed this guideline. If salt is used, it should ideally be enriched with the essential trace element iodine. Iodine is important for the functioning of the thyroid gland and for all major metabolic processes, the regulation of body temperature and bone formation. There is currently a slight iodine deficiency among the population in Germany. This makes it all the more important for iodized salt to be used when adding salt to food at home, as well as in the food processing and catering industries. Iodized salt enriched with fluoride can help strengthen bones and teeth (thereby preventing tooth decay).

Interesting fact: The body becomes accustomed to the taste of salt and sugar but can also gradually be weaned off both. It therefore makes sense to reduce sugar and salt intake in steps to make it easier for the body to learn to do without.

Milk, dairy products and eggs

Milk and dairy products like cheese and yogurt can be eaten every day without any need for concern. They deliver important protein and minerals such as calcium and B vitamins. Eggs also contain protein, vitamins and minerals and can be eaten regularly. As animal-based foods are also high in animal fats, have a higher energy density and generally have a greater environmental impact, the German Nutrition Society (DGE) recommends a balanced diet that combines both plant-based and animal-based foods.

Important: Animal fats contain saturated fatty acids, which, if consumed in excess quantities, can increase the risk of developing lipid metabolic disorders and cardiovascular diseases. Unsaturated fats derived from plants similarly contain a lot of calories but also have a positive effect on important metabolic processes. For this reason, vegetable oils should be used in place of butter and lard as often as possible.

Fish and meat

Fish contains important nutrients like selenium, iodine and healthy omega-3 fatty acids. Omega-3 fatty acids can reduce the risk of cardiovascular diseases and stroke because they have a positive effect on the body’s triglyceride and cholesterol levels. In particular, oily fish like salmon, mackerel, herring and trout are rich in omega-3 fatty acids. Sea fish like cod, pollock, herring and mackerel also contain iodine. Iodine forms part of the thyroid hormones, which, among other things, control body temperature and contribute to bone formation and brain development. As part of a balanced diet, fish should be eaten once or twice a week.

Unlike fish, the DGE does not recommend a minimum weekly amount of meat or meat products. While meat is a good source of protein and iron and supplies lots of zinc, selenium and vitamin B12, it also contains lots of saturated fatty acids. Red meat – meat from cattle, pigs, sheep and goats – also increases the risk of bowel cancer. Meat production also negatively impacts the environment and the global climate. It is therefore recommended that consumption of meat and sausages be limited to no more than 300 grams per week.

More and more people are deciding to adopt a vegetarian or vegan diet for health reasons – and due to environmental and animal protection considerations.

Going meat-free – a vegetarian diet

There are many benefits to a varied, plant-based diet. After all, fruit, vegetables and legumes are rich in vitamins, minerals and fiber. Cutting out meat entirely or only eating very little meat also reduces the amount of animal fats in a person’s diet. Dairy products and eggs supply the protein, calcium and vitamin B12 that the body needs. People who don’t eat meat can normally meet their body’s iron requirements by eating whole-grain products, nuts, oil seeds and legumes.

Cutting out all animal-based products – a vegan diet

Anyone who wants to stop consuming animal-based products entirely must ensure that they are getting an adequate supply of nutrients from a well-planned and varied diet. Vitamin B12, iodine, iron, selenium, zinc and calcium are particularly important in this case. For example, if you don’t drink any cow’s milk, you should choose foods that have a high calcium content. These include dark-green vegetables like spinach and broccoli, as well as nuts, tofu, calcium-rich mineral water and enriched plant-based drinks. You should also ensure that you are getting enough iodine if you don’t consume milk or fish. Those who adopt an exclusively vegan diet must ensure an adequate intake of vitamin B12, which is mainly found in animal-based food products. The latest research indicates that an exclusively plant-based diet cannot provide an adequate supply of vitamin B12. For this reason, vegetarians and vegans are strongly advised to take vitamin B12 supplements on a continuous basis.

More helpful hints for following a vegan diet are provided in the brochure “Vegan essen – klug kombinieren und ergänzen” (“Smart combinations and supplements for a vegan diet”) published by the German Nutrition Society (DGE).

The quality of food and the way it is prepared also determine how healthy a snack or meal is. Convenience food and fast food often conceal large quantities of salt, sugar and unhealthy fats. Cooking at home means having more control over how healthy food is. Carefully prepared dishes made from fresh ingredients have far more vitamins and minerals than heavily processed foods. Using iodized salt sparingly when cooking can also help ensure an adequate intake of iodine.

Another advantage of cooking at home is that additives can be avoided. This is of particular benefit to people who react sensitively to chemical additives like flavor enhancers, coloring agents and preservatives. Reactions to additives in food (also known as “pseudoallergic reactions”) are not very common, but can affect some individuals.

Choosing organic products can help reduce residues of pesticides or antibiotics in food. It is also advisable to choose seasonal, regionally sourced produce that has been harvested when ripe. Long-haul transportation of food can result in lost vitamins and minerals and often affects flavor too.

For helpful advice on how to reduce your consumption of sugar, salt and fat when shopping for food, visit the website of the Federal Center for Nutrition (BZfE).

The National Action Plan’s web portal IN FORM – German national initiative to promote healthy diets and physical activity offers articles and tips on healthy eating and exercise as well as a wide range of recipes (in German).