In the vernacular it says: „Man is what he eats.“ In other words: if you want to be healthy and fit, you must care for an adequate diet. To be vital and efficient up to one’s old age, this is what everybody is certainly wishing for. After all, the individual quality of life is based on that and an adequate diet essentially contributes to that.
Use this online-parcours as a guide to a healthier diet. Be inspired to take a close look at your diet. How healthy, varied and adequate is your diet? Inform yourself about the effects which the different nutrients, vitamins, minerals and antioxidants have on your health, weight and well-being. Make use of the numerous practical tips and information for optimizing your menu, in your health’s interest.
Because a healthy diet means active health care.

Every 4th adult suffers from hypertension

According to scientists‘ opinion, the dietary habits of man have been conditioned wrongly. Instead of our stomach, it is our head which determines what we eat and drink. It is a fact, however, that in most people the appetite for food and drink is insufficiently based on the real needs of the body. Consequently, half of the German citizens take more calories than is good for them.

One third of all 35-year-olds are overweight

People eat too much, too much fat, too much sugar, too much salt and they drink too much alcohol. This results in unwanted pounds, which are accompanied by unwanted health risks. Not to mention the loss of life quality.

In every 2nd adult the blood lipid values are elevated

People who know what quantity of which nutrients is important for health, will realize more easily that a healthy diet is necessary.

Basal metabolic rate
Also when it is at rest, the human body is using up energy in order to maintain all vital functions. This energy consumption is called basal metabolic rate. Depending on the age, sex and height the organism uses up between 1200-1600 calories. The energy requirement of men is 100% higher than of women. Tall people require more energy than small people.With advancing age the energy requirement decreases. Older people need less calories and should therefore eat less.

Performance metabolic rate
Physical activities such as walking, sitting, working, require additional energy. Depending on the intensity of the activity the calorie turnover increases. This is called performance metabolic rate.

Energy turnover
The more you move the more you do for your health and for energy consumption. Would you have thought that you use up the energy of 1000 calories per hour when you are climbing stairs? Provided that you are climbing 120 stairs per minute.

Physical exercise helps to use up surplus calories and it trains your muscles, your heart and circulation:

Many people are doing inadequate exercise but at the same time take too many calories which far exceed their actual energy requirement. Consequently, the body weight inevitably increases, because the body stores the surplus energy in fat depots. People who have weight problems, should above all be sparing with the high-calorie nutrient fat and cut down on the amount of sweets and alcohol.

The following calorie quantities are allowed:

As far as dietetics are concerned, we know 52 substances up to now, which our body needs for the formation and regeneration of cells and for the control of organ functions. These substances are vital nutrients, which our body cannot produce itself and which can be stored only to a limited extent. We must take them in the form of protein, fat, carbohydrates, vitamins and minerals with the food. If supplied in adequate quantities, they form the basis for our health and well-being.

Energy supplying nutrients:
(Energy is measured in kilojoule (kj) or in kilocalories (kcal), 1 kj=0,2339 kcal)

Theoretically, you may satisfy your energy demands when you eat several pieces of cream cake every day. This kind of diet, however, would have some minor defects: you would eat too much fat and too much sugar and the organism would be insufficiently provided with vital vitamins, minerals and roughage. Deficiency symptoms and diseases would be more or less pre-programmed.

Fortunately, there isn’t anybody who regularly follows such an extreme kind of diet. Statistics show, however, that most German citizens don’t keep to a balanced diet at all. Above all the high consumption of fat really gives cause for concern. Where too much fat is consumed, an adequate and fresh food with vital substances and highly nutritious carbohydrates will fall behind in most cases.

Statistic mean value of German citizens

Target value Actual value

Concerning the importance of the diet for your health, the quantity and composition of your diet are of particular relevance. However, it is also crucial for your efficiency and well-being how you distribute the meals over the day.

Performance curve:

3 main meals which are not too opulent and 2-3 smaller snacks between meals can be more easily digested than 1-2 opulent meals. Your body will digest the food of smaller meals more easily and more efficiently, if these are distributed over the day. This will be less stressful for your stomach and circulation. Dietary vitamins and minerals will be utilized more efficiently.

Protein as an indispensable nutrient
Protein is a fundamental nutrient for body cells, hormones and enzymes. As all the organs of your body are submit to a constant degradation and synthesis, protein is constantly required. About 0.8 g per kg body weight, which have to be provided through the diet, because the body itself cannot produce protein. The basic component of the protein are the amino acids, 8 of which are essential, i.e. vital. A deficiency may cause diseases.

Dietary protein is all the more nutritious, the more essential amino acids it contains and the more autologous protein can be produced from it. Therefore, animal protein, e.g. in meat, fish, chicken protein, milk and milk products have a high biological value. Vegetable protein, which is e.g. contained in pulse, potatoes, nuts or cereals, has a lower value.

Protein-rich foodstuffs:

From the dietetic point of view, it is the best thing to combine vegetable and animal protein in one meal. The combination results in a revaluation of both sorts of protein, so that their biological value is not only increased but even potentiated.

Tip for your diet
Satisfy the daily need for protein half with animal products and half with vegetable products. Combine both sorts of protein. This will optimize their biological value.

Important
Animal foodstuffs containing protein may be very fatty. As an alternative you can eat low-fat sausages and cheese, low-fat muscle meat, poultry, fish.

Be sparing with fat is better for your health

Fat provides energy for your muscles. As subcutaneous adipose tissue it protects the organs against cold, trauma and injury. In addition, fat functions as a store of energy and vitamins. Of all nutrients fat has the highest energy value. Twice as much as sugar or protein. Nowadays, as people don’t do enough exercise, the daily menu should not contain more than 65 to 80 g of fat. But unfortunately, people often eat twice as much. The result is that: fat makes you fat.

In order not to exceed the daily fat limit, it is advisable to reserve half of the daily ration for the preparation of dishes. This comprises 30 – 40 g of cooking fat, salad oil or fat spread. Because with sausage, cheese, meat, cakes and pastries and sweets, which contain much invisible fat, you will soon have exceeded the daily portion. However, not only the amount of fat is important for the effect on your health. The sorts of fat are also of importance as you will see from the following information.

Saturated fatty acids
mostly derive from animal products. Large quantities are contained in lard, bacon fat, meat, sausage, cream, butter and eggs. Saturated fatty acids increase the serum level of cholesterin, which, as is well known, represents a risk factor for cardiac infarction and arteriosclerosis.

Unsaturated and polyunsaturated fatty acids
are primarily contained in vegetable foodstuffs, e.g. in germ oil from maize, wheat, soya and sunflowers. Among the unsaturated fatty acids, the linolic acid and the linolenic acid are of particular importance for the body. Seefish is a very good natural source. To satisfy the needs you should eat 1 – 2 fish meals a week. People who don’t like fish can get adequate preparations as diet supplements at the pharmacy.

Cholesterin
is a lipoid substance, which exclusively occurs in animal foodstuffs. Large quantities of cholesterin are contained in the liver, egg yolk and in fatty meat. A diet containing much cholesterin increases the serum cholesterin.

Programme to exchange cholesterin

Tip for your diet
Fatty pieces of meat may contain up to 30 % fat, lean muscle meat in comparison only 1 –2 %. Cut off visible fat. Remove the fat from soups and gravies. Modern methods of cooking also contribute to reduce the fat consumption considerably.

Important
Diet experts do not only recommend to be sparing with fat, but also consider the sorts of fat. A balanced diet should contain each one third of saturated fatty acids, unsaturated and polyunsaturated fatty acids.

Carbohydrates – fully adequate at best

Carbohydrates are the most important energy source for the brain, the nerve cells and the muscle tissue. Before they can fulfil these tasks, however, they are converted into glucose upon digestion. Only then they are ready to fulfil their tasks in the organism. A certain amount of glucose must circulate in the blood permanently, so that all the organs can function properly. If the glucose supply of the body runs out, even the muscle protein will be converted into glucose, if this is not supplied from outside.

If there is a surplus of carbohydrates, the process will run exactly the opposite. First the glucose stores in the liver and muscles will be filled up. Surplus stocks will be converted into fat and deposited as muscle fat. So, be careful: too many carbohydrates will make you rather fat than fit. Carbohydrates almost exclusively derive from vegetable nutrients. You may differentiate between complex and simple carbohydrates according to their variable structures.

Simple carbohydrates
are e.g. white and brown sugar, fructose, honey and glucose. They pass straight into the bloodstream and provide a rapid energy thrust. They have a low saturation value and they contain hardly any vitamins. Therefore, simple carbohydrates are often called „empty calories“. In the case of competitive sport and hard physical work, however, simple carbohydrates can also be useful as an effective muscle propellant.

Complex carbohydrates
mainly occur in vegetables, fruits, potatoes and wholewheat cereal products. The body digests them more slowly. Consequently, foodstuffs containing complex carbohydrates have a prolonged saturation effect. In addition, they contain vitamins, minerals and roughage.

Roughage
comprise undigestible vegetable components in vegetables, fruits and cereal products. They provide for a prolonged saturation and an adequate digestion. Roughage help to prevent intestinal diseases and disorders of the lipid metabolism.

Tip for your diet
Your should prefer wholewheat cereal products. By the way, the corn does not have to be visible completely, but can also be grinded. It is decisive that all components of the corn are contained in the product. Wholewheat products have less calories than white flour products of the same weight. They are more filling and contain essential vitamins and minerals as well as roughage.

Important
If you want a balanced diet, the supply of carbohydrates should consist of 10% simple and 45% complex carbohydrates.

Vitamins make fit from the interior
Vitamins preserve the physical and mental efficiency and strengthen the immune system. Vitamins are substances which our body needs for all vital processes. They are the indispensable helpers for a great number of vital metabolic processes, e.g. when carbohydrates, fat and protein from the food are converted into energy. Vitamins are involved in the synthesis of important endogenous substances such as hormones, enzymes and blood cells.

Despite an over-ample calorie consumption, there is frequently a shortness visible on German plates. The provision with vitamins and minerals by far is not as satisfactory as generally assumed. Responsible for that is the food supplying by large kitchens and the common tendency to eat time-saving fast food. But also careless preparation and storage of foodstuffs impair the vitamin supply considerably. Vitamins are shadeloving and sensitive to warmth. Therefore, you should store fruits and vegetables only for a short time at 5 degress celsius in a dark place. It would be even better, certainly, to eat the foodstuffs when they are fresh, e.g. as raw fruit and vegetables.

Vitamins are lost easily:

Many people need more vitamins than they eat, without knowing it. A disposition for infections, a decreasing physical and mental efficiency, headache, problems with the skin and hair may be the first symptoms of a vitamin deficiency, which has not been recognized.

People suffer from such unclear complaints particularly in times of increased stress at home or at work.

Additional vitamins will be required:

• in times of increased mental and physical demands
• if you smoke and drink alcohol
• during growth
• during pregnancy and lactation period
• in the menopause
• in one’s old age
• if you are ill
• competitive sport

The winner of the Nobel Prize Linus Pauling who died at the ripe old age of 93 years, found out that today most people require diet supplements with vitamins and minerals. For this, he defined the term of „orthomolecular diet“. The meaning is: „orthos“ (Greek) = correct; molecular, molecule (Latin) = building-block of substances. In practice, this concept of Prof. Pauling implies that particular doses of vitamins and minerals must be taken every day. Combinations of vital substances to be used as diet supplements are also available by now in German pharmacies.

Tip for your diet
Don’t store vegetables next to each other, e.g. tomatoes next to apples. Gas formation occurs during the process of ripening which has a negative effect on the vitamin content and the freshness. Wash and prepare the vegetables before chopping them up. Wash the salad, vegetables and fruit thoroughly but shortly. Don’t leave it in the water.

Important
An adequate vitamin supply requires a certain minimum and variety of vitamins on the diet plan. If you are on a reducing diet with less than 1500 kcal per day or if your diet is unbalanced, the adequate supply with vitamins is doubtful. You should eat 500 g of fresh fruit and raw vegetables every day. If this is impossible, it will be appropriate to take vitamin supplements.

Minerals keep the organism going
Minerals are as important as vitamins. They are vital substances which the organism cannot produce itself. They have to be supplied from outside.

Minerals are the building substance for your bones and teeth. They control biochemical reactions in the organism, e.g. the fluid balance of your body or the blood formation and bone formation.

Depending on the requirement, minerals are subdivided into quantity elements and trace elements. The daily requirement for quantity elements is more than 100 mg, for trace elements it is less than 100 mg.

The adequate supply with minerals has an extensive influence on our efficiency, our well-being and even on our appearance. Rough and brittle nails, insufficient blood supply of the skin, lustreless hair are frequently the first symptoms of a beginning mineral deficiency.

The need is often higher than the supply

• in the case of a prolonged reduction of food supply due to an illness or a slimming diet.
• in the case of additional requirement during the menstruation, pregnancy, lactation period
• in the case of increased excretion, e.g. sweating or diarrhea
• in growing children, women of childbearing age, also older people are often under-supplied

Effects of a deficiency of vitamins and trace elements:

As a result of exhausted soils, modern methods of cultivation and processing, the natural mineral content of our foodstuffs has more and more decreased during the last decades. To satisfy the need for minerals by an adequate diet consequently becomes more and more difficult. Calcium, magnesium, zinc, iron and iodine are by now considered to be „critical“ minerals in our country.

Diet supplements following the principle of orthomolecular nutrition according to Prof. Pauling, who we already mentioned when we talked about vitamin supply, can help. The significance of orthomolecular diet supplements is to maintain our health by means of an additional supply of minerals and vitamins in an optimal form and quantity. Supplements contain only substances which occur naturally in the organism and in the food. Combinations of vital substances, which you can use as diet supplements according to the orthomolecular principle are available by now.

Tip for your diet
Be careful to conserve the minerals and vitamins when you cook. Steaming and preparing the food in the microwave or stew pot („Römertopf“) will prevent loss of vital substances. Cooking in boiling water, however, will wash out the minerals and destroy them.

Important
Sodium as a component of the salt is one of the few minerals with which most people are over-supplied. It is better for your health to use less salt. Instead of the salt you should use fresh herbs to spice your dishes.