10 new DGE rules for a healthy diet

Eat and drink fully according to the 10 rules of the DGE

The German Society for Nutrition (DGE) has for the first time published the 10 rules for a healthy diet in a simple and understandable form. Those who stick to these basics will stay healthy, slim and fit longer. The rules are based on the latest scientific findings!

1. Enjoy food variety

Take advantage of the food variety and eat varied. Choose predominantly vegetable foods. No food alone contains all the nutrients. The more varied you eat, the lower the risk of a one-sided diet.

2. Vegetables and fruits - take "5 a day"

Enjoy at least 3 servings of vegetables and 2 servings of fruit a day. Legumes such as lentils, chickpeas and beans as well as (unsalted) nuts are also part of the colorful selection.
Vegetables and fruits provide you with plenty of nutrients, fiber and phytonutrients and contribute to the saturation. Eating vegetables and fruits reduces the risk of cardiovascular and other diseases.

3. Choose whole grain

For cereal products such as bread, pasta, rice and flour, the whole grain variety is the best choice for your health. Whole-grain foods will last longer and contain more nutrients than white flour products. Fiber from whole grains reduces the risk of diabetes mellitus type 2, lipid metabolism disorders, colon cancer and cardiovascular diseases.

4. Supplement the selection with animal foods

Eat milk and dairy products such as yoghurt and cheese daily, fish once or twice a week. If you eat meat, then not more than 300 to 600 g per week.
Milk and dairy products provide well-available protein, vitamin B2 and calcium. Sea fish provides you with iodine and fat fish with important omega-3 fatty acids. Meat contains well-available iron as well as selenium and zinc. Meat and especially sausage but also contain unfavorable ingredients.

5. Use health promoting fats

Prefer vegetable oils such as rapeseed oil and spreadable fats made from them. Avoid hidden fats. Fat is often "invisible" in processed foods such as sausages, pastries, confectionery, fast food and finished products.
Vegetable oils, like all fats, provide many calories. But they also provide essential fatty acids and vitamin E..

6. Save sugar and salt

Sweetened foods and drinks are not recommended. Avoid these as much as possible and use sugar sparingly.

Save salt and reduce the amount of salted foods. Season creatively with herbs and spices.

Sugar-sweetened foods and drinks are usually low in nutrients and contain unnecessary calories. In addition, sugar increases the caries risk. Too much salt in the food can raise your blood pressure. It should not be more than 6 g a day. If you use salt, then enriched with iodine and fluoride.

7. Drink the best water

Drink around 1.5 liters each day. Best water or other non-calorie drinks such as unsweetened tea. Sugar-sweetened and alcoholic drinks are not recommended. Your body needs fluid in the form of water. Sugar-sweetened drinks provide unnecessary calories and barely essential nutrients. Consumption can promote the development of obesity and type 2 diabetes mellitus. Alcoholic drinks are also high in calories. In addition, alcohol promotes the development of cancer and is associated with other health risks.

8. Carefully prepare

Cook food as long as necessary and as short as possible, with little water and little fat. Avoid burning food while frying, grilling, baking and frying. A gentle preparation preserves the natural taste and protects the nutrients. Burned areas contain harmful substances.

9. Eat and enjoy mindfully

Give yourself a break for your meals and take your time eating.
Slow, conscious eating promotes enjoyment and satiety.

10. Pay attention to the weight and keep moving

Wholesome nutrition and physical activity belong together. It is not only regular sports helpful, but also an active everyday life in which you z. B. walk more often or ride a bicycle. 30 to 60 minutes of moderate physical activity per day will boost your health and help regulate your weight. (sb, DGE)