Non-alcoholic drinks - daily

Drink at least 1.5 litres of fluid a day, preferably water or other non-alcoholic, low-calorie drinks such as unsweetened fruit or herbal teas. Black tea or coffee in moderation (up to four cups a day) can be part of a healthy diet.

Vegetables and fruit - daily

Vegetables and fruit contain plenty of vitamins, minerals and phytochemicals. Eat 5 portions of vegetables and fruit a day, ideally 3 portions of vegetables and 2 portions of fruit.

Rule of thumb: one portion of vegetables or fruit is equivalent to a fist. Eat some of the vegetables raw (e.g. in the form of salads) and consider the seasonal and regional availability when selecting the types of fruit and vegetables. The more colourful and varied, the better.

Cereals and potatoes - daily

Cereals and potatoes provide complex carbohydrates, fibre, vitamins and minerals. Eat 4 portions of cereals or potatoes a day. Choose from a wide variety of cereals and favour the wholemeal variety. 1 portion of bread is equivalent to the palm of your hand, 1 portion of potatoes, pasta or rice (cooked) is equivalent to 2 fists.

Milk and dairy products - daily

Milk and dairy products provide plenty of calcium, vitamin B12, protein, iodine and vitamin B2. Consume 2 portions of milk and dairy products a day. Favour low-fat and unsweetened products. Ideally, you should have 1 portion of "white" dairy products (e.g. milk, yoghurt, curd cheese, buttermilk, cottage cheese) and 1 portion of "yellow" dairy products (= cheese). 1 portion of milk/dairy products corresponds to a glass/cup of 150-200 ml or 2 palm-sized thin slices of cheese.

Plant-based drinks are not an equivalent substitute for cow's milk as they have different nutrient contents. If you consume less milk and yoghurt, you should opt for unsweetened plant-based products (e.g. soya drinks) with added calcium, vitamin B12 and vitamin B2.

Oils, fats, nuts & seeds - daily

Vegetable oils, nuts and seeds contain valuable fatty acids and should therefore be consumed daily in moderate quantities(around 2 portions). One portion of oil corresponds to one tablespoon. One portion of seeds/nuts is approx. 2 tablespoons.

Use spreadable, baking and frying fats such as butter, margarine or lard and high-fat dairy products such as whipped cream, sour cream and crème fraîche sparingly. Use low-fat preparation methods such as steaming, steaming, grilling instead of deep-frying or breading.

Pulses and products made from pulses - weekly

Pulses (lentils, beans, chickpeas, peas, soya beans, lupins) provide protein and contain lots of fibre as well as vitamins and minerals. Tofu, tempeh and textured soya protein (soya shreds, granules) are also good sources of protein. They should be included in your diet at least 3 times a week. 1 portion of pulses corresponds to a fist (cooked approx. 125 g). 1 portion of tofu or tempeh is around 80 g (= 1 palm-sized, finger-thick piece).

Fish, meat and eggs - weekly

Eat 1 portion of fish per week (1 portion = 1 palm-sized, finger-thick piece). Sea fish provides you with iodine and oily sea fish provides valuable omega-3 fatty acids. Choose fish from sustainable fisheries or sustainable aquacultures.

Domestic freshwater fish such as trout and carp provide similar levels of omega-3 fatty acids as low-fat marine fish and also have the advantage of regional freshness and short transport routes. If you do not eat sea fish, eat an additional 1 tablespoon of rapeseed oil per day.

Meat contains high-quality protein, iron and vitamins of the B group as well as selenium and zinc. If you eat meat, limit your meat consumption to 1 portion of lean meat (palm-sized piece) or lean sausage (up to 3 palm-sized, thin slices) per week. Eat red meat (e.g. beef, pork, lamb) and sausages less often.

Alternatively, you can eat an additional portion of fish or meat per week.

Eggs contain vitamin B12 and a lot of protein. Eat up to 3 eggs per week.

Fatty, sweet and savoury foods - rare

Consume foods high in fat, sugar and salt, such as sweets, pastries and snacks, only occasionally in small portions (1 small handful) and rarely drink high-energy drinks such as soft drinks.

Non-alcoholic drinks - daily

Drink at least 1.5 litres of fluid a day, preferably water or other non-alcoholic, low-calorie drinks such as unsweetened fruit or herbal teas. Black tea or coffee in moderation (up to four cups in total per day) can be part of a healthy diet.

Vegetables and fruit - daily

Vegetables and fruit contain plenty of vitamins, minerals and phytochemicals. Eat 5 portions of vegetables and fruit a day, ideally 3 portions of vegetables and 2 portions of fruit.

Rule of thumb: one portion of vegetables or fruit is equivalent to a fist. Eat some of the vegetables raw (e.g. in the form of salads) and take into account the seasonal and regional availability when selecting the types of fruit and vegetables. The more colourful and varied, the better.

Cereals and potatoes - daily

Cereals and potatoes provide complex carbohydrates, fibre, vitamins and minerals. Eat 5 portions of cereals or potatoes a day. Choose from a wide variety of cereals and favour the whole grain variety. 1 portion of bread is equivalent to the palm of your hand, 1 portion of potatoes, pasta or rice (cooked) is equivalent to 2 fists.

Milk and dairy products - daily

Milk and dairy products provide plenty of calcium, vitamin B12, protein, iodine and vitamin B2. Consume 3 portions of milk and dairy products a day. Favour low-fat and unsweetened products. Ideally, you should have 2 portions of "white" dairy products (e.g. milk, yoghurt, curd cheese, buttermilk, cottage cheese) and 1 portion of "yellow" dairy products (= cheese). 1 portion of milk/dairy products corresponds to a glass/cup of 150-200 ml or 2 palm-sized thin slices of cheese.

Plant-based drinks are not an equivalent substitute for cow's milk as they have different nutrient contents. If you consume less milk and yoghurt, you should opt for unsweetened plant-based products (e.g. soya drinks) with added calcium, vitamin B12 and vitamin B2.

Oils, fats, nuts & seeds - daily

Vegetable oils, nuts and seeds contain valuable fatty acids and should therefore be consumed daily in moderate quantities(around 2 portions). One portion of oil corresponds to one tablespoon. One portion of seeds/nuts is approx. 2 tablespoons. Use spreadable, baking and frying fats such as butter, margarine or lard and high-fat dairy products such as whipped cream, sour cream and crème fraîche sparingly. Use low-fat preparation methods such as steaming, steaming, grilling instead of deep-frying or breading.

Favour plant-based products rich in omega-3 (e.g. rapeseed oil, linseed oil, walnuts and oils made from them) over those with a high omega-6 fatty acid content (e.g. sunflower oil, corn oil).

Pulses and products made from pulses - weekly

Pulses (lentils, beans, chickpeas, peas, soya beans, lupins) provide protein and contain lots of fibre as well as vitamins and minerals. Tofu, tempeh and textured soya protein (soya shreds, granules) are also good sources of protein. They should be included in your diet at least 4 times a week . 1 portion of pulses corresponds to a fist (cooked approx. 125 g). 1 portion of tofu or tempeh is around 80 g (= 1 palm-sized, finger-thick piece).

Eggs - weekly

Eggs contain vitamin B12 and lots of protein. Eat up to 4 eggs a week.

Fatty, sweet and savoury foods - rare

Consume foods high in fat, sugar and salt, such as sweets, pastries and snacks, only occasionally in small portions (1 small handful) and rarely drink high-energy drinks such as soft drinks.