What are the best communities for healthy eating

Milk and dairy products provide a readily available protein, vitamin B.2, and calcium. Sea fish provides you with iodine and oily fish with valuable omega-3 fatty acids. Meat contains readily available iron as well as selenium and zinc. However, meat and especially sausage also contain unfavorable ingredients.

Only foods of animal origin contain significant amounts of available vitamin B12. If you eat little or no animal foods, you have to make sure you get vitamin B.12 to be taken in addition.

Eat milk and dairy products daily

Yoghurt, buttermilk, kefir, quark or cheese - these are just a few examples of products made from milk. Milk and dairy products are offered in such a variety that everyday consumption is very easy.

Regular consumption of milk and dairy products supports bone health and is also linked to a reduced risk of colon cancer. Current findings also suggest that the daily consumption of one serving of fermented milk products (approx. 150 g / day) such as yogurt, kefir or buttermilk could reduce the risk of type 2 diabetes mellitus.

Eat fish once or twice a week

High-fat fish is of particular importance for cardiovascular health and reduces the risk of stroke.

  • Fat fish like salmon, mackerel and herring contain long-chain omega-3 fatty acids (DHA and EPA). The native freshwater fish such as trout and carp are also good sources of these fatty acids.
  • sea ​​fish like cod or redfish, it also contains iodine. As a component of the thyroid hormones, iodine fulfills vital functions.

Seldom eat meat and sausages

As part of a full-fledged diet, a small amount of meat can help provide essential nutrients. A weekly amount of meat and sausage of a total of 300 g for adults with low calorie requirements up to 600 g for adults with high calorie requirements is sufficient.

To classify: A portion of meat can weigh 100 to 150 g. A slice of cold cuts, ham or aspic can weigh between 15 and 25 g.

In the case of meat, the distinction between red and white meat is also important.

  • Red meat is the meat of beef, pork, lamb or sheep and goat.
  • White meat the meat of poultry is like chicken.

Those who eat a lot of red meat and sausage have a higher risk of colon cancer. According to the current state of knowledge, there is no relationship to cancer for white meat.

Now and then eggs

Eggs are a good source of high quality protein as well as a number of essential nutrients (e.g. fat-soluble vitamins). At the same time, the egg yolk is rich in fat and cholesterol. For this reason, consuming too much eggs was seen as critical for a long time. However, recent studies examining the relationship between the number of eggs eaten and the risks for various diseases show conflicting results. Accordingly, no upper limit for the consumption of eggs can currently be derived. However, an unlimited amount is not recommended as part of a plant-based diet.

Eggs can complement your diet and be part of a wholesome diet - but plan your consumption consciously.

Tips

If you at Milk and dairy products Want to save calories,

  • choose the low-fat dairy products such as skimmed quark, milk and yoghurt with 1.5% fat or semi-hard cheese with 30% fat i. Tr. (In the dry matter).
  • Prepare the pure dairy products yourself with fruit, vegetables or herbs and spices according to your taste. The heavily processed dairy products such as B. Fruit quark, yoghurt and mixed milk drinks (e.g. cocoa) often contain a lot of added sugar.

Choose at meat and sausage the low-fat variants. Meat cuts such as the upper and lower shell, fillet or hips are low in fat. Low-fat sausages are z. B. poultry sausage, turkey breast, roast or aspic cold cuts and ham (without fat rim).

sustainability

Eating less animal-based foods - especially red meat - not only has health benefits, but also reduces the negative impact on the environment and climate. In the production of animal-based foods, the consumption of resources and the emission of harmful greenhouse gases are higher than in the production of plant-based foods.

Choose fish from sustainable fishing or sustainably operated aquaculture. The Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC) labeling as well as organic certifications such as the Naturland “wild fish” seal offer help with shopping. You can find practical information on buying fish from Greenpeace and the WWF.