1. enjoy variety
If you eat a one-sided diet and consume a lot of fat and sugar, you will get fat and sick more quickly. Especially as no food contains all the nutrients. Balanced, varied meals with predominantly plant-based foods are ideal.

2. fruit & vegetables
Ideally, we should eat three portions of vegetables (400 g in total) and two portions of fruit (250 g in total) every day. The more colorful the selection, the more nutrients we absorb, e.g. minerals, trace elements, secondary plant substances.

3. whole grain products
The outer layers of the grain contain valuable nutrients such as magnesium. Whole grain products are therefore a must. Whether bread, pasta or flour. What else speaks for whole grains: they have considerably more fiber, blood sugar doesn't drop as quickly and they keep you full for longer.

4. animal foods
Milk provides calcium, fish valuable fatty acids and meat iron and selenium. The DGE recommends eating dairy products such as yogurt and cheese every day and fish once or twice a week. For meat: eat a maximum of 300 to 600 g per week.

5 Health-promoting fats
These include above all vegetable oils, such as rapeseed oil. They contain fatty acids, which in turn are good for the blood vessels. It also contains vitamin E, an important cell protector.

6. sugar & salt
Sugar is high in calories and low in nutrients. We should therefore be very sparing with sweets. And what about salt? Limit it to 6 g a day. More could increase blood pressure.

7. prefer water
If you quench your thirst with water, you not only save a lot of calories. Water is also needed for the metabolism. Unsweetened teas are an alternative. Drink approx. 1.5 liters of liquid throughout the day.

8. prepare food gently
We should cook food as long as necessary and as short as possible, with little water and little fat - because of the nutrients. 9. be mindful ... and take time to chew. This fills you up faster.

10. be active
Healthy eating and exercise are simply inseparable.