Sufficient fluid and a colorful variety are better than any diet

Sufficient fluid and a colorful variety are better than any diet

What is a healthy diet? What should we eat and how much? The base is sufficient liquid, fruits and vegetables. But sweets are allowed.

Do you know the saying, "An apple a day keeps the doctor away"? - One apple a day and you do not need a doctor? There is certainly something true in this statement. However, the recommendations for a healthy diet are a bit more extensive, but still simple and not so complicated.

The nutritional recommendations for the German population are determined by the German Society for Nutrition (DGE) based on scientific findings. They are the basis for a wholesome diet.

The aim of these dietary recommendations is to promote and maintain people's health through proper nutrition. On the other hand, they should give them an orientation as to which foods are necessary in which amount to cover their daily energy and nutrientrequirements, depending on their age and gender, also to prevent malnutrition.

These nutritional recommendations are issued together with the professional societies of Switzerland (CH) and Austria (A) and apply equally to these two countries.

Healthy Diet: What and how much should we eat and drink?

According to the DA-CH reference values, adults should consume more than 50 percent carbohydrates, about 30 percent fat and about 15 percent protein a day through the diet. But what exactly does this mean for our diet in everyday life? As a guide to action here serves the aid food pyramid, which illustrates very vividly and systematically what and in what amount to be consumed and drunk. The aid food pyramid is explained below.

aid info service. Idea: S. Mannhardt This is the food pyramid

A sufficient amount of fluid gets your body going

Six portions (one glass = 150 to 200 ml) of low-energy liquid should be taken during the day. Suitable for this are tap or mineral water, tea, coffee, juice spritzers with one third of juice and two thirds of water. The very fact that our human body consists of about 60 percent water and that it is a building block of our cells shows that water is essential for our body. It also serves as a solvent and transport agent for nutrients and metabolites and is involved in heat regulation.

Fruits and vegetables for a healthy metabolism

Furthermore, five servings of fruits and vegetables are recommended daily (one serving = a handful). Two portions of fruit and three portions of vegetables, eg as a seasonal (fruit) salad, raw food with a delicious herbal dip, steamed vegetables for lunch or as a fresh fruit or vegetable smoothie. These provide vital nutrients such as vitamins, minerals and trace element, which our body needs for daily metabolismand we can not make ourselves.

For example, the folic acid needed to divide and regenerate cells is found mainly in green vegetables such as corn salad, kale and leek. Or the vitamin C found in sweet peppers, berries and citrus fruits, which as an antioxidant absorbs and destroys the free radicals that are produced during metabolism, which can damage the genetic material.