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A balanced diet keeps you fit

Eating well and staying in shape go together hand in hand. Choosing the right food, exercising regularly and keeping body and soul in harmony – this is the recipe for wellbeing and maintaining a healthy weight. We’re going to show you what you should bear in mind to have a balanced diet and how you can put a bit of vitality into your daily life to feel fit and well.

The Ten Commandments of a Healthy Diet

Checking your weight with your BMI

You feel healthy overall, although perhaps it’s clear you’re carrying a few extra pounds? You can still be fit and attractive. Be careful, though, that the needle on the scales doesn’t keep moving upwards. Your body mass index (BMI) can give you a completely objective assessment of your weight. All you need to know is your height and weight – our BMI calculator takes care of the rest <>. A BMI between 18.5 and 24.9 is fine, and a BMI of 25 is where being overweight starts. It’s still possible to live healthily being slightly overweight as long as there are no associated illnesses such as high cholesterol or high blood pressure. The Ten Commandments of a Healthy Diet

The simplest trick – be aware of the fat you are eating

Anyone wanting to lose a few pounds needs to take in fewer calories than they are burning off. The simplest thing to do is cut down on dietary fat. This is because fat, of all the various nutrients, contains the most calories, almost twice as many as the same amount of protein or carbohydrate. Adults generally need no more than 60 to 80 g of fat per day. Check the fat content when eating products containing protein such as milk, dairy products and cheese. The best thing to do is to swap high-fat products for low-fat ones, for example try drinking milk with 1.5% fat compared with 3.5% fat and choose low-fat cheese with 30% FDM (fat in dry matter). Would you like to know how much of each food you can eat? The nutrition pyramid gives every food group a value, so you can see at a glance which foods you can eat every day as part of a varied and balanced diet, and which foods you should regard as an occasional treat. Our table helps you to choose more beneficial alternatives.

Eat less:

Eat more:

Pastry products, e.g. croissants Wholemeal bread
Full-fat milk and dairy products such as whole milk (3.5% fat), cream yoghurt (10% fat) Low-fat milk and dairy products such as fresh milk (1.5% fat), natural yoghurt (1.5% fat)
Cream cheese, creamy quark, sliced cheese, processed cheese, soft cheese and blue-veined cheese (45% FDM or more) Sour-curd cheese or hard cheese with max. 10% FDM, cottage cheese, cream cheese or low-fat quark with 20% FDM, Edam and Gouda with max. 30% FDM
Chips, fried potatoes Potatoes boiled in their skins, boiled potatoes, jacket potatoes
Fatty meat such as goose, duck, pork belly, backfat, fried sausage, knuckle of pork, minced meat, ground beef Lean cuts of meat such as breast / sirloin / cutlet / neck / shoulder of chicken / turkey, pork, beef / veal, steak tartar, sea food such as salmon, mackerel or herring
Meats with a high fat content such as salami, smoked sausage, liver sausage, black pudding, pork sausage Meats with a lower fat content such as roast beef, poultry ham such as Herta Finesse, light smoked pork loin or boiled ham without the rind
Chocolate, chocolate mousse, cakes, ice cream, crisps Fruit, tarts with yeast dough or sponge mixture, sorbet, pretzel sticks
Butter, coconut oil, palm kernel oil and palm oil High-quality vegetable spreadable fats and oils like olive oil and rapeseed oil, such as THOMY GOLD Rapeseed & Sunflower Oil
Cream sauces, salad dressing with mayonnaise, crème fraîche, double cream, all with a high fat content Clear sauces, salad dressing with low-fat yoghurt (1.5% fat), low-fat soured milk (1.5% fat), kefir (1.5% fat), sour cream (10% fat) or reduced-fat mayonnaise (légère or light)

Source: Kalorien mundgerecht (Neuer Umschau Buchverlag 2010). The Ten Commandments of a Healthy Diet

Outsmarting hunger

Drink at least 1.5 to 2 litres of mineral water, unsweetened tea or fruit juice spritzers (made with 1/3 juice to 2/3 water) over the course of the day. You can also drink a glass of fluid (200 ml) before each meal and take small sips while you eat. You can also outsmart hunger by eating the right starters: salads or vegetables, for instance a crisp salad of raw fruit and vegetables, fill you up. And of course it’s very important to eat regularly and, above all, slowly. It’s not until 15-20 minutes after starting to eat that your body lets you know that it is full.

Bring exercise into everyday life

A proper diet is not enough. Achieving the right balance between diet and exercise is essential. Sport uses up a lot of calories, and keeps you fit and healthy. There’s plenty you can do to exercise a bit more during the day: take the stairs instead of the lift, walk or cycle instead of driving – these are just a couple of ideas for your own exercise programme. If you can also manage to take part in sports four to five times a week for between 30 and 60 minutes each time, this is ideal for your heart, circulation and body. Even those who are not used to exercising can try sport; endurance sports such as walking, cycling and swimming are ideal if you are just starting out.