Tips for a balanced nutrition

Not only do they contain vitamins, minerals, dietary fibre and water, they are packed with nutrients and low in calories and they give us good saturation. The benefits of a daily dose are manifold:

• Three servings of vegetables as a side dish, salad, soup or sauce
• in addition two servings of fruit.
• One serving is at least 120 g, i.e. about a handful.
• If you wish, you can replace one serving with 200 ml of unsweetened fruit or vegetable juice.

These foods provide the body with carbohydrates in the form of starch. They are important providers of energy for the muscles, brain and other organs. They also contain vitamins, minerals and dietary fibre. The dietary fibre in wholemeal products and legumes help saturate you longer and regulate digestion. When choosing grains, be sure to opt for wholemeal varieties, e.g. wholemeal bread, brown rice or wholemeal flakes. For example, one serving is:

• 75–125 g bread/dough
• 45–75 g crispbread or flakes
• 60–100 g legumes
• 45–75 g pasta, rice, grains (dry weight)
• 180–300 g potatoes

The recommended serving size depends on the amount of energy required. People who do not exercise much require smaller servings. Active people require bigger servings.

They contain plenty of protein and keep you saturated for a long time. Protein is an important nutrient for the body, for example for our muscles and our immune system. These foods provide valuable nutrients like calcium (milk and dairy products), iron (meat and eggs), omega-3 fatty acids (fish) or Vitamin B12 (all sources of animal protein). For this reason, ensure that you eat:

• Three servings of milk or dairy products daily.
• One serving is:
  • 2 dl milk
  • 150–200 g yoghurt, quark or cottage cheese
  • 30 g semi-hard cheese, hard cheese or 60 g soft cheese
• In addition, eat another serving of protein in alternation: plant-based protein sources, e.g. 100 to 120 g of tofu, seitan or Quorn. One serving is two to three eggs or 100 to 120 g of fish. Opt for fish from sustainable fishing grounds.
• If you eat meat, two to three 100 to 120 g servings per week are sufficient.

Foods with a high fat content should be consumed in moderation. Fat contains more than twice as much energy (calories) as carbohydrates or proteins. The fatty acids and the Vitamin E contained within these foods are important for our body, and therefore we have to obtain them through our nutrition. Pay attention to the quality and opt for vegetable oils:

• 2–3 tablespoons (20–30 g) vegetable oil per day, at least half in the form of canola oil.
• One small handful (20–30 g) of unsalted nuts, seeds or kernels per day.
• Use butter, margarine and cream sparingly: approx. 1 tbsp = 10 g per day.

They provide a lot of energy (calories) in the form of sugar, fat or alcohol. Too much sugar can cause tooth decay and food cravings. Salt is often contained in large quantities, but vitamins and minerals hardly ever are. Foods like crisps, salted nuts or alcoholic beverages provide empty calories, or in other words: energy without valuable nutrients like vitamins or minerals.

It is therefore important to ensure that you do not overindulge in these kinds of food. One daily serving is about one small handful of salted snacks or one row of chocolate. Also hold back when adding salt to your food.

Alcoholic beverages are rich in energy: 1 gram of alcohol provides 7 kcal (1 dl of wine contains 10 g of alcohol). By comparison, 1 gram of fat provides 9 kcal and 1 gram of protein or carbohydrates provides 4 kcal. Drink alcohol in moderation and preferably with a meal.

Drink one to two litres of fluids a day, preferably in the form of unsweetened beverages (tap water or mineral water, fruit tea, or herbal tea).

It illustrates a balanced nutrition. More information on the food pyramid.