DGE: The 10 most important nutritional principles
The German Nutrition Society (DGE) e. in 10 rules on how consumers can eat a balanced and enjoyable diet in everyday life. Now the DGE has adapted the 10 rules based on current scientific knowledge, revised them linguistically and concretized them. Briefly and succinctly, they summarize practical recommendations for an optimal food selection and give consumers simple rules of conduct.
In addition to nutritional criteria, they also take preventive and sustainable aspects into account. 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. Vegetable foods should make up the largest share. Vegetables, fruits and whole grains are preferred. There are also plenty of dairy products and fish, supplemented by little meat. When using fat, the focus is on health-promoting and qualitative aspects. Vegetable oils should primarily be used, such as rapeseed oil and spreadable fats made from it. Sugar and salt can be saved in many places.
Little sugar, less salt!
Sugar-sweetened foods and beverages as well as salt-rich products should be avoided. The recommendation to drink water is emphasized. Other non-calorie drinks such as unsweetened teas can also contribute to hydration. The rules are rounded off by the recommendation to prepare food gently, to take time to eat and enjoy and to include sufficient exercise of at least 30 minutes in everyday life. The updated 10 rules ring:
1. Enjoy variety of food
Use the variety of food and eat varied. Choose mostly plant-based foods.
2. Vegetables and fruits - take "5 a day"
Enjoy at least 3 servings of vegetables and 2 servings of fruit a day. The colorful selection also includes legumes such as lentils, chickpeas and beans as well as (unsalted) nuts.
3. Select whole grain
Whole grain is the best choice for your health for cereal products such as bread, pasta, rice and flour.
4. Complete the selection with animal foods
Eat milk and dairy products such as yogurt 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 it. 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
Food and drinks sweetened with sugar are not recommended. Avoid this if possible and use sugar sparingly. Save salt and reduce the proportion of salty foods. Season creatively with herbs and spices.
7. It's best to drink water
Drink around 1.5 liters every day. It is best to use water or other non-calorie drinks such as unsweetened tea. Sugar-sweetened and alcoholic beverages are not recommended.
8. Prepare gently
Cook food as long and as short as possible, with little water and little fat. Avoid burning food when roasting, grilling, baking and deep frying.
9. Eat carefully and enjoy
Give yourself a break for your meals and take your time eating.
10. Pay attention to the weight and keep moving
Whole nutrition and physical activity go together. Not only is regular sport helpful, but also an active everyday life in which you B. walking or cycling more often. (pm)