Ø  Versatile and economical 

Versatile and economical, select other foods again and again. The more diversified you combine them, the better you are provided with all the necessary nutrients. Eat until you are satisfied.

Ø  Cereals and potatoes several times a day

Cereals and potatoes several times a day, the best source of energy are bread, rolls, pasta, rice, millet, corn flakes from the whole grain and potatoes. They contain little fat, for many vitamins, minerals and plenty of fiber.

Ø  Fruit and vegetables five times a day

Fruit and vegetables five times a day eat at least five daily servings of fruits and vegetables. As fresh as possible, gently cooked or as juice. Both groups are hydrated and therefore calories. They are major sources of vitamins, minerals and fiber, and phytochemicals.

Ø  Always milk and dairy products, fish once a week - Meat, sausage and eggs in moderation

Always milk and dairy products, fish once a week - Meat, sausage and eggs in moderation who holds out to take dairy products on a regular basis, taking enough calcium, iodine, selenium and omega-3 fatty acids. Meat provides plenty of vitamin B1, B6, B12 and iron. Nevertheless, a total of 300-600 g of rich meat and sausage per week. Preference should be given absolutely lean varieties.

Ø  Less fat is healthier

Less fat is healthier We need fat not only as a flavor carrier, but too much leads to obesity and disease. Conveniently, 70-90 g of plant origin. Beware of hidden fats in meats, cheeses and sweets!

Ø  Sugar and salt in moderation

Sugar and salt in moderation, use sugar substitutes and sweetened foods sparingly. Dry and fresh fruit are many dishes a more natural sweetness and is healthier. For savory fresh herbs and aromatic spices can replace the salt. Does not do it without this, you prefer iodized salt.

Ø  Drink plenty of

Drink plenty of fluid is essential. You drink every day about two liters of mineral water, fruit and herbal teas, fruit juice spritzers.

Ø  On the preparation that matters - tasty and gently

On the preparation that matters - tasty and gently prepare the food to care. If possible, heating at low temperatures, short and with a little water and fat. Conveniently are: steam, steaming, grilling and cooking it in foil or in a clay pot, for flavor and nutrients are obtained.

Ø  Take time to enjoy your food

Take time to enjoy your food Sit down to meals always to a nicely decorated table with cute prepared dishes. Chew each bite well, which promotes satiety feeling. Eat consciously helps to eat right. Who here can be more time, have more fun.

Ø  Watch your weight and drive sport

Watch your weight and drive sport with the right weight and stay active you are going. Therefore, exercise regularly, most are hiking, swimming and cycling. It keeps you fit, strengthens the well-being and gives a good impression.

To consider every day what to cook his family, not only prepares sometimes headache. It must be fresh, healthy and tasty. Soon it should in everyday life and also go several times a day - just because we are three large and two small meals with optimum energy, nutrients, vitamins and minerals supplied. The first breakfast should be about 25%, the second 10%, lunch 30%, 10%, Snack and Dinner cover 25% of daily energy needs. Thus the essential nutrients, proteins, fats and carbohydrates are utilized; it is beneficial to feed them in a certain ratio. In healthy adults, the proportion of the total number of calories is approximately 15% protein, 30% fat and 55% carbohydrates. Importantly, all three blocks, they meet in conjunction with vitamins, minerals and trace elements, life-sustaining functions.