Your Body Mass Index

Eating what's good for you - but how?

The German Nutrition Society has established rules to help people eat in a balanced and controlled way, and thereby also avoid weight problems.

1. Variety, but not too much

Since the body requires a wide range of nutrients every day, it is a important to eat a variety of different foods.

The following foods should be eaten every day:

• Cereals and cereal products, potatoes or rice
• Vegetables and pulses
• Fruit
• Drinks e.g. water, tea, diluted juices
• Milk and milk products

The following should only be consumed in moderation:

• Animal products such as meat, sausages and eggs (except fish which should be eaten two or three times a week)
• Fat and oils, since they are high in calories

People who are overweight should not consume these foods every day and never in excessive quantities.

2. Less fat

The body only needs relatively little fat. Pay attention to the fat content in sausages, milk and ready-made products. Fast food and candies also contain "hidden" fats and may contribute to increased blood fat levels and obesity.

3. Well-seasoned, but not salty

Regular consumption of heavily salted food can lead to blood pressure problems. Use fresh herbs and other spices to season your meals instead.

4. Few candies

When we eat candies and chocolate, we consume a large amount of calories - and therefore energy - without any essential vitamins and minerals. It is better to eat your fill of foods which are rich in vitamins and nutrients. After a well balanced meal, there is nothing wrong with enjoying something sweet.

5. More wholemeal products

Wholemeal bread, rolls and pasta are rich in minerals, vitamins and roughage, so they are good for your digestion. White bread and rolls contain far less of these valuable nutrients.

6. "Take five a day"

You should eat five portions of fruit or vegetables a day, either raw or cooked. Vegetable food is high in minerals and vitamins, but low in calories, and therefore a real fitness booster. To preserve their vitamins, vegetables should not be cooked for too long.

7. Less animal fat

Protein is an important nutrient. But our daily diet usually feeds us with more animal protein than we need. Cereals, pulses and fish are a good source of protein. Fish also contains iodine (important for the thyroid) and Omega 3 fatty acids that protect the cardiac system from disease.

8. Drinking sensibly

Many people drink too little. The proper amount is two or three liters a day, ideally in the form of mineral water and diluted fruit juice. Fruit and herbal teas are also healthy thirst-quenchers and give you energy. Black tea and coffee have a diuretic effect that withdraws fluid from your body. Alcoholic drinks also cause the body to lose more fluids than it consumes.

9. More small meals

Several small meals a day are better for your performance and fitness than one or two large meals. If you eat nothing during the day, thinking you will save calories, you will often eat more in the evening than you would have done during the day. Five small meals a day are recommended to take the burden off the digestive system.

10. Prepare food that is tasty and preserve the nutrients

Make sure your food is tasty and looks good. It is important to enjoy your food. But it should also contain vitamins. Incorrect storage or overcooking can destroy important nutrients. Store fresh vegetables in a cool, dry place, ideally in a refrigerator. Steam your vegetables instead of boiling them in water. They will taste better, be nice and firm and retain their important nutrients.