Cooking engineer, free organizational assistance to support households, fresh to cook more and healthier to eat. Some rules of the DGE can almost automatically be implemented in everyday life. In addition there are however to consider even more:
Eat 1.Vielseitig
Enjoy the variety of food. Features of a balanced diet are varied selection, appropriate and fair amount of energiearmer and nutritious food.
2. Abundant grain products - and potatoes, bread, pasta, rice, cereals, from whole grains and potato contain no fat, but abundant vitamins, minerals and fiber and phytochemicals. Eat these foods with as low-fat ingredients.
3. Fruit and vegetables - take "5" on the day...
Enjoy 5 servings of fruit and vegetables a day, as fresh just cooked or even 1 serving as juice - ideally to each main meal and snack: so that you have ample vitamins, minerals and fiber and phytochemicals (such as carotenoids, flavonoids). The best thing you can do for your health.
4. Daily milk and milk products;once or twice a week fish;Meat, sausages and eggs in moderation.
These foods contain valuable nutrients such as calcium in milk, iodine, selenium and Omega-3 fatty acids in fish. Meat is supplier of minerals and vitamins (B1, B6 and B12). It should not be more than 300-600 g meat and sausage per week. Prefer low fat products, meat products and dairy products.
5. Low in fat and high-fat foods
Bold provides vital (essential) fatty acids and fatty foods contain also fat-soluble vitamins.Fat is very energetic, therefore, too much dietary fat can promote obesity.Too many saturated fatty acids increase the risk of lipid metabolism disorders, with the possible result of cardiovascular diseases. Prefer vegetable oils and fats (e.g. rapeseed and soybean oil and spreadable fats derived). Watch for invisible fat that is usually included in meat products, dairy products, biscuits and confectionery, fast food - and finished products. A total of 60 - 80 grams of fat per day are sufficient.
6.Zucker and salt in moderation
Eat sugar, foods and beverages manufactured with various sugars (e.g. glucose syrup) only occasionally. Creative season with herbs and spices and little salt. Use salt with iodine and fluoride.
7. Plenty of liquid
Water is absolutely vital.Drink fluids about 1.5 litres each day.Prefer water without or with carbon - dioxide and other low-calorie beverages.Alcoholic beverages should only occasionally and consumed only in small quantities.
8. Tasty and gently prepare
Cook their food at lowest temperatures, as far as it goes short, with little water and low in fat - this is the natural taste, protects the nutrients and prevents malicious connections.
9. Take time and enjoy
Conscious food helps to eat properly.The eye eats with.Take time eating.This fun, stimulates versatile access and promotes the sense of saturation.
10. On the weight and keep moving
Balanced diet, much physical activity and Sport (30 to 60 minutes per day) belong together.Feel comfortable with the right body weight and promote your health
Source: www.dge.de
Tags: healthy cooking, health, tip
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