Prefer*
Grains, potatoes, and legumes
Every day you should eat 3 portions of whole grains or, depending on your physical activity. one serving = 75-125 g of bread/pasta (e.g., pizza dough) or 60-100 g of legumes or 180-300 g of potatoes (dry weight).
Fruits and vegetables
5 servings a day of different colors, including 3 portions of vegetables and 2 of fruit (one serving =120g).
Protein-rich foods
Three servings of dairy products (e.g. quark, milk, yoghurt, cheese) and one serving of another protein-rich food (e.g. eggs, chicken, fish, tofu) every day. Milk can be replaced with a calcium-enriched plant-based soy drink.
Fats
2 to 3 tablespoons (tbsp) of vegetable oil (preferably olive oil) per day, with at least half being rapeseed oil + 1 handful of unsalted nuts or seeds + 1 tbsp butter, cream, etc. per day. Avoid frying and cook gently instead. Use refined oil at high temperatures; if it smokes, it must be discarded.
Drinks
Try to drink 1–2 litres of unsweetened drinks. Water is best .
Quantities - portion size with your hand (adjust depending on your hunger and level of physical activity)
