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DGE advises The 10 most important rules for food and drink
Since 1956, the German Nutrition Society (DGE) e. V. in 10 rules how consumers can eat balanced and enjoyable in everyday life. Now the DGE has adapted the 10 rules on the basis of current scientific findings, linguistically revised and concretized. Short and concise, they summarize practical recommendations for optimal food choices and provide consumers with simple rules of conduct.
In addition to nutritional criteria, they also consider preventive and sustainable aspects. The recommendations leave room for individual scope and are not to be understood as rigid rules or prohibitions.
More plant foods
It is recommended to eat a varied diet. Plant foods should account for the largest share. To be preferred are vegetables, fruits and whole grains. In addition, there are enough dairy products and fish, supplemented by little meat. The use of fat focuses on health and quality aspects. First and foremost, vegetable oils should be used, such as rapeseed oil and spreadable fats made therefrom. Sugar and salt can be saved in many places.
10 rules on how consumers can eat balanced and enjoyable in everyday life. (Image: airborne77 / fotolia.com) Little sugar, less salt!
Especially sweetened foods and drinks as well as high-salt products should be avoided. Emphasized is the recommendation, especially to drink water. Other non-calorific beverages, such as unsweetened teas, can also contribute to hydration. The rules are rounded off by the recommendation to prepare food carefully, to take time for eating and enjoying and to include sufficient exercise of at least 30 minutes in everyday life. The updated 10 rules ring:
1. Enjoy food variety
Take advantage of the food variety and eat varied. Choose predominantly vegetable foods.
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.
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.
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.
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.
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.
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.
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.
9. Eat and enjoy mindfully
Give yourself a break for your meals and take your time eating.
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. (Pm)