Variety is one of the most important rules of a balanced diet. And it’s not that hard when you’re looking at the food pyramid. It reveals which foods should be on the table and how often.
Many people choose to eat a balanced diet. They want to get more energy and prevent diseases by changing their eating habits. But what does it actually mean to eat a “healthy” diet? The food pyramid of the Federal Centre for Nutrition offers a good orientation.
What is balanced diet?
A balanced diet aims to provide our body with all the essential nutrients. The right balance between the different foods is crucial for this. Ideally, three-quarters are plant-based: fruits and vegetables usually have few calories, but provide numerous vitamins and minerals. The animal content should be smaller but still available to meet the need for protein and fat. Carbohydrates may also be included.
The BZfE advises more variety on the plate. This means, for example, not just bananas or apples, but the whole colorful and diverse range of fruits and vegetables. In addition, the choice should be sustainable in order to protect the environment and, ultimately, the health of us human beings. The motto is therefore “regional and seasonal”: food that comes from the region and does not need to be imported by farmers, spares the climate and even often tastes better.
The food pyramid
In the food pyramid, the BZfE groups food in eight groups and on six levels. Symbols and traffic light colors make it easier for users to find out at a glance which foods should end up on the plate frequently and which are less likely to end up on the plate if you want to eat a balanced diet. Each building block also stands for a portion that everyone can measure with their own hand.
If you are looking for a new hoodie, check out
JUICE WRLD merch
Drinks are the basis with six portions – that is, we should drink six glasses (equivalent to 1.5 liters) per day. Water and unsweetened herbal or fruit teas are best suited here. Also coffee (important: without milk and sugar), black or green tea are included. Cola or sodas, on the other hand, have too high a sugar and also calorie content and therefore count more as sweets. Milk and cocoa also do not fall into the category of “drinks”.
VEGETABLES, SALAD AND FRUIT
Three servings of vegetables and two servings of fruit a day make a good mix for a balanced diet – with many healthy nutrients. You can also exchange a portion of fruit for a handful of nuts and also schedule legumes regularly.
CEREALS, BREAD AND SIDE DISHES
Carbohydrates provide our body with energy. Therefore, four portions of cereal products (bread, potatoes, rice or even pasta) supplement the healthy diet plan per day. The best way to use whole grains in cereals is to provide important fiber.
MILK AND DAIRY PRODUCTS
In addition, three portions of milk or dairy products should be on the menu. They contain calcium, B vitamins and protein, which is very important for the body. If you get digestive problems due to lactose (lactose), you still don’t have to do without dairy products: firstly, there are whole supermarket shelves full of lactose-free products today, and secondly, some long-ripened cheeses such as Gouda, Mozzarella or Camembert contain little lactose by nature.