Recommendations for tasty and healthy food and drinks for adults
Drink your way to health. 1.5-2 litres of liquids a day, ideally water, which helps your body function properly and is good for concentration. Drinks like coffee, green and black tea also add to your liquid consumption. However drinks containing caffeine should not be consumed to excess as they are a stimulant.
A minimum of 5 portions of salad, vegetables and fruit per day keeps you well supplied with fibre and valuable vitamins, minerals and plant substances. A daily uncooked helping is good for your digestion, contains many protective substances and helps you lead a healthy life.
A portion with wholegrain at every main meal maintains brain activity and physical agility. Tired and listless between meals? A slice of wholegrain bread will soon sort you out.
Milk and milk products provide almost all the nutrients needed by humans. Enjoy 3 portions of milk and dairy products per day, and benefit from the valuable milk component for the development and growth of bones and teeth. A mouth full of cheese, a glass of fresh milk or a tasty yoghurt make one portion each.
A portion of meat, fish or eggs provide valuable protein: an important building block for the body and the maintenance of important functions. Those who don't want to eat meat can simply replace it with a vegetarian alternative, such as an extra cheese or quark portion.
The amount and the type of fat is important for a balanced diet. The selection of high-value oil, such as rapeseed and olive oil provides valuable fatty acids, which support many of the body's functions including the cardiovascular system. Low-fat foods help reduce daily fat consumption. This gives more room for high-value plant oils and the recommended consumption of a handful of nuts a day.
The controlled consumption of sweet and salty snacks and drinks is good for morale and enriches our dietary culture. So even the little treats have their place in a healthy diet.