Nutrition

Our nutrition tips

Food is abundant in the civilized world. Nevertheless, it is becoming increasingly difficult for many people to live a healthy diet. We give you tips for a healthy diet.

Drink enough

At the fruit and vegetable standDrink 2.5 to 3 litres of fluid a day, ideally mineral water, herbal tea or fruit juice spritzer without sugar. Avoid cola and other soft drinks because of their high sugar content. Extra tip: a large glass of water 10 minutes before the main meals slows down the hunger.

The quality of food

Be selective when you shop for food. Give preference to organic products from your local area. These may be a little more expensive, but they are fresh and free from harmful preservatives. Avoid instant products, as these contain a lot of sugar or short-chain carbohydrates, as well as hidden trans-fats and flavour enhancers.

Breakfast and dinner

Start your day with a solid breakfast and reduce your evening meal in line with the saying: ‘Breakfast like an king, lunch like a prince, dine like a pauper’. This will help you avoid the nutritional pitfalls of snacking in the morning and feeling full at night. Click here for Sonja's favorite breakfast.

Mindful eating

Eat mindfully. This includes not only the food you choose but also eating at fixed times of day, being with family or colleagues, and concentrating on the food without distractions such as television, computer or magazines.

Time to eat

Our nutrition tips Food is abundant in the civilised world. Nevertheless, it is becoming increasingly difficult for many people to live a healthy diet. We give you tips for a healthy diet. Drink enough Drink 2.5 to 3 litres of fluid a day, ideally mineral water, herbal tea or fruit juice spritzer without sugar. Avoid cola and other soft drinks because of their high sugar content. Extra tip: a large glass of water 10 minutes before the main meals slows down the hunger. The quality of food Be selective when you shop for food. Give preference to organic products from your local area. These may be a little more expensive, but they are fresh and free from harmful preservatives. Avoid instant products, as these contain a lot of sugar or short-chain carbohydrates, as well as hidden trans-fats and flavour enhancers. Breakfast and dinner Start your day with a solid breakfast and reduce your evening meal in line with the saying: ‘Breakfast like an king, lunch like a prince, dine like a pauper’. This will help you avoid the nutritional pitfalls of snacking in the morning and feeling full at night. Click here for Sonja's favourite breakfast. Mindful eating Eat mindfully. This includes not only the food you choose but also eating at fixed times of day, being with family or colleagues, and concentrating on the food without distractions such as television, computer or magazines. Time to eat Take enough time for your meals. Eating in a rush is bad for your digestion. That's why every mouthful of food should be chewed well. Enjoy a drink with each meal in peace and quiet, and limit the amount of alcohol. How much meat? Limit your meat consumption to two meals a week and make sure you eat high-quality meat. You should also limit your consumption of sausage. The reason for this is the hidden bad fats. A good alternative is fish, which should be preferred and eaten twice a week due to its omega-3 fatty acids. Always eat fruit and vegetables It is best to eat at least three portions of fruit and vegetables a day. Five portions is even better. The more colourful your fruit and salad plate, the healthier it is. The colourful combination ensures a supply of rare nutrients, minerals and vitamins. Sprinkled nuts and a salad dressing with olive or rapeseed oil are perfect additions. Be careful with flour-based foods Whenever possible, exchange light-coloured flour-based foods, such as white bread rolls, toast, cakes, etc., for wholemeal products. Light-coloured flour-based foods consist of short-chained carbohydrates, which are quickly broken down into glucose and trigger a feeling of hunger again early on through the release of insulin. The consequences of excess weight soon become apparent. Wholemeal products, on the other hand, are digested slowly and are also rich in fibre. Tips for eating out Some important recommendations for visits to restaurants: Ask for your meal to be prepared as a ‘senior citizen's plate’, because in the last decade, normal-sized dishes have grown into XXL portions. Avoid side dishes such as potatoes, dumplings, croquettes, etc., and instead choose a large salad plate without fatty dressings. For dessert, an espresso is always the better choice. Despite all the enthusiasm for healthy eating, don't forget to get plenty of exercise! You can find more tips in our Nutrition section. Dinner with friends A healthy plate of foodTake enough time for your meals. Eating in a rush is bad for your digestion. That's why every mouthful of food should be chewed well. Enjoy a drink with each meal in peace and quiet, and limit the amount of alcohol.

How much meat?

Limit your meat consumption to two meals a week and make sure you eat high-quality meat. You should also limit your consumption of sausage. The reason for this is the hidden bad fats. A good alternative is fish, which should be preferred and eaten twice a week due to its omega-3 fatty acids.

Quite often eat fruit and vegetables

It is best to eat at least three portions of fruit and vegetables a day. Five portions is even better. The more colourful your fruit and salad plate, the healthier it is. The colourful combination ensures a supply of rare nutrients, minerals and vitamins. Sprinkled nuts and a salad dressing with olive or rapeseed oil are perfect additions.

Be careful with flour-based foods

Whenever possible, exchange light-coloured flour-based foods, such as white bread rolls, toast, cakes, etc., for wholemeal products. Light-coloured flour-based foods consist of short-chained carbohydrates, which are quickly broken down into glucose and trigger a feeling of hunger again early on through the release of insulin. The consequences of excess weight soon become apparent. Wholemeal products, on the other hand, are digested slowly and are also rich in fibre.

Dinner with friendsTips for eating out

Some important recommendations for visits to restaurants: Ask for your meal to be prepared as a ‘senior citizen's plate’, because in the last decade, normal-sized dishes have grown into XXL portions. Avoid side dishes such as potatoes, dumplings, croquettes, etc., and instead choose a large salad plate without fatty dressings. For dessert, an espresso is always the better choice.

  • Despite all the enthusiasm for healthy eating, please don't forget about enough exercise! You can find more tips in our Nutrition section.