But how much of the various health foods do we need – and what does a complete meal plan look like in detail? Answers to these questions can be found, for example, in the food pyramid of the German Nutrition Society (DGE).
The food pyramid
The food pyramid shows us at a glance the proportions in which we should consume certain foods in order to optimally meet our nutritional needs. For this purpose, it is divided into six levels – the further up we go, the smaller the proportion of the corresponding products in the daily diet.
1st level: Water – a nutritional staple
Drinks form the basis, because a lack of water affects our well-being most quickly. Water is essential for proper organ function, it regulates body temperature, keeps the blood fluid and dissolves and transports nutrients.
Since our body continuously loses water, we have to replenish the corresponding amount regularly. At least one to two litres of liquid per day in the form of sugar-free drinks such as mineral water and herbal or fruit tea are a must.
2nd level: Fruit and vegetables – 5 a day
Plant-based foods should make up the lion's share of the solid food – especially fresh fruit and vegetables. They are full of vitamins, minerals and phytochemicals that control vital processes.
Three servings of vegetables and two servings of fruit per day are ideal – preferably raw. With freshly squeezed juices, smoothies, fruit desserts and salads, there are many options for variation.
3rd level: Pure energy from grains
Cereal products, potatoes and legumes provide the bulk of carbohydrates from which our body obtains pure energy. Natural foods such as wholegrain products are best. They have a high fibre content, promote healthy intestinal function and increase the feeling of fullness.
We should eat carbohydrates three times a day – for example with muesli for breakfast, a baked potato for lunch and two slices of wholegrain bread at dinner.
4th level: Milk, meat and fish
Moderate but regular is the motto for animal-based foods. They provide the high-quality protein for our energy balance as well as for building muscle and other tissues.
We also need milk and milk products for bone health because of their high calcium content, while meat and fish also provide us with iron and B vitamins as well as iodine, selenium and omega-3 fatty acids.
For an adequate calcium intake, a glass of milk, a yoghurt and a small piece of cheese should be consumed daily, supplemented by about 100 grams of lean meat, fish, egg or tofu.
5th level: Not all fat is the same
We should eat fat sparingly as it quickly accumulates as a fat reserve. The unsaturated fatty acids in vegetable oils are more beneficial to health than the saturated fatty acids in butter or lard. They support our body with a whole range of vital substances.
Four to six teaspoons of olive or rapeseed oil per day are sufficient for salad dressings and for cooking food, as well as two spoons of butter or margarine as a spread.
6th level: Small sins are allowed
Sweet and salty treats as well as sugary drinks are at the top of the pyramid because they provide almost no vitamins but plenty of calories.
We could even do without these foods altogether. Every now and then, however, we can treat ourselves to a piece of chocolate, a fruit tart or a few nibbles.
What is “clean eating”?
Have you heard of the term “clean eating”? Clean eating is not a new diet, but the name for a healthy nutritional concept in which you only eat unprocessed, i.e. “clean, pure” foods.
Because the more additives such as preservatives, colours, flavour enhancers or sweeteners are added, the more difficult it becomes for the body to use the food sensibly. The goal of clean eating is to have a conscious approach to food and the body. Healthy weight loss is often seen as a positive side effect of a conscious diet.
Industrially processed foods and artificial additives are removed from the menu in clean eating. This means avoiding foods with empty calories and few nutrients, such as industrial sugar or white flour. Packaged items sealed in plastic are also not purchased.
With clean eating, the focus is on fresh, preferably local foods such as vegetables, fruit, nuts, vegetable fats, eggs, milk, as well as fish and lean meat. Everything is freshly prepared and ready-made products are avoided completely.
Five to six meals a day should be consumed, which preferably combine carbohydrates and protein.
In principle, the nutritional concept of clean eating is suitable for everyone. Perhaps strict compliance with all the rules is not always feasible or desirable for everyone. However, a “little bit of clean eating” often improves our diet and thus our nutrient intake and can also strengthen our defences in a meaningful way!
10 clean eating rules
- No industrially processed food
- No packaged or sealed food
- Start the day with a good breakfast
- Five to six smaller meals a day
- Combine as many protein sources with carbohydrates as possible
- Drink plenty of water (2–3 litres)
- Eat a balanced diet with good-quality proteins, complex carbohydrates, fresh fruit and vegetables and healthy fats
- Avoid high-calorie foods with white flour or sugar
- Avoid unhealthy saturated fats or hydrogenated oils (crisps, fried foods)
- No alcohol if possible