1. Versatile Food
Enjoy the food diversity. There is no healthy, unhealthy or even forbidden foods. On the quantity, selection and combination there.
2. Cereal products - several times a day and plenty of potatoes
Bread, pasta, rice, cereals, preferably from whole grain, and potatoes contain little fat. But they have plenty of vitamins, minerals, trace elements and fibre and secondary plant materials.
3. Vegetables and fruit - Take 5 on the day…
Enjoy 5 servings of fruit and vegetables a day, preferably fresh, cooked only briefly, or as juice - the ideal way to each main meal and also as a snack: This takes plenty of vitamins, minerals and fiber and secondary plant substances such as carotenoids and flavonoids supplies . The best thing you can do for your health.
4. Daily milk and milk products, once a week, fish, meat, sausages and eggs in moderation
These foods contain valuable nutrients, like calcium in milk, iodine, selenium and omega-3 fatty acids in fish. Meat is due to the high contribution of free iron and vitamins B1, B6 and B12 beneficial. Quantities of 300 to 600g of meat and sausage per week is sufficient. If you prefer low-fat products, especially meat products and dairy products.
5. A little fat and fatty foods
Big rich foods usually taste particularly good. Too much dietary fat makes bold and promotes long-term development of cardiovascular diseases and cancer. Keep about the fat in food borders. 70-90 grams of fat a day, preferably vegetable origin, provide sufficient life (essential) fatty acids and fat-soluble vitamins and round the taste of food. That makes a good third less fat than before. Look for the hidden fat in meat products and some confectionery, dairy products and biscuits.
6. Sugar and salt in moderation
Enjoy sugar and added sugar to food or drink only occasionally. Creative seasoning with herbs and spices and a little salt. Use in any case iodized salt.
7. Plenty of liquid
Water is vital. Do you drink about 1.5 litres of fluid each day. Alcoholic beverages should only occasionally and then in small quantities are consumed. In men are the 0.5 liter beer or 0.25 litres of wine or 0.06 liters of alcohol per day, half for women. This represents about 20 milliliters or 25 grams of pure alcohol.
8. Tasty and carefully prepared
They cook their meals at the lowest possible temperature, as far as it is short, with little water and little fat. This is the natural taste, conserves nutrients and preventing the formation of harmful compounds.
9. Take your time, enjoy your meal
Conscious Food helps to eat properly. The eye eats. Let your time when eating. This is fun, suggests that many access and promotes the feeling of satiety.
10. Pay attention to your desired weight and stay in motion
With the right weight you feel comfortable and with plenty of movement remain in momentum. Do something for fitness, well-being and your figure.
Enjoy the food diversity. There is no healthy, unhealthy or even forbidden foods. On the quantity, selection and combination there.
2. Cereal products - several times a day and plenty of potatoes
Bread, pasta, rice, cereals, preferably from whole grain, and potatoes contain little fat. But they have plenty of vitamins, minerals, trace elements and fibre and secondary plant materials.
3. Vegetables and fruit - Take 5 on the day…
Enjoy 5 servings of fruit and vegetables a day, preferably fresh, cooked only briefly, or as juice - the ideal way to each main meal and also as a snack: This takes plenty of vitamins, minerals and fiber and secondary plant substances such as carotenoids and flavonoids supplies . The best thing you can do for your health.
4. Daily milk and milk products, once a week, fish, meat, sausages and eggs in moderation
These foods contain valuable nutrients, like calcium in milk, iodine, selenium and omega-3 fatty acids in fish. Meat is due to the high contribution of free iron and vitamins B1, B6 and B12 beneficial. Quantities of 300 to 600g of meat and sausage per week is sufficient. If you prefer low-fat products, especially meat products and dairy products.
5. A little fat and fatty foods
Big rich foods usually taste particularly good. Too much dietary fat makes bold and promotes long-term development of cardiovascular diseases and cancer. Keep about the fat in food borders. 70-90 grams of fat a day, preferably vegetable origin, provide sufficient life (essential) fatty acids and fat-soluble vitamins and round the taste of food. That makes a good third less fat than before. Look for the hidden fat in meat products and some confectionery, dairy products and biscuits.
6. Sugar and salt in moderation
Enjoy sugar and added sugar to food or drink only occasionally. Creative seasoning with herbs and spices and a little salt. Use in any case iodized salt.
7. Plenty of liquid
Water is vital. Do you drink about 1.5 litres of fluid each day. Alcoholic beverages should only occasionally and then in small quantities are consumed. In men are the 0.5 liter beer or 0.25 litres of wine or 0.06 liters of alcohol per day, half for women. This represents about 20 milliliters or 25 grams of pure alcohol.
8. Tasty and carefully prepared
They cook their meals at the lowest possible temperature, as far as it is short, with little water and little fat. This is the natural taste, conserves nutrients and preventing the formation of harmful compounds.
9. Take your time, enjoy your meal
Conscious Food helps to eat properly. The eye eats. Let your time when eating. This is fun, suggests that many access and promotes the feeling of satiety.
10. Pay attention to your desired weight and stay in motion
With the right weight you feel comfortable and with plenty of movement remain in momentum. Do something for fitness, well-being and your figure.
