Nutrition Tips - Healthy Eating

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Nutrition Tips - Healthy Eating
Nutrition Tips - Healthy Eating

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Video: How to Create a Healthy Plate 2023, January

Nutrition tips

Which “screws can I turn” to make my diet healthier? In addition to variety and balance, fat content and quality as well as the appropriate choice of carbohydrates are particularly important. Here you can find out how you can cleverly combine proteins and save fat, sugar and even salt.


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  • Combine egg whites
  • Save fat
  • Save salt
  • Save sugar

Combine egg whites

Ideally, different protein sources are combined with one another: The supplementary effect of the amino acids contained results in a higher protein quality overall. Note that sources of animal protein are often high in fat. People with high uric acid levels should also consider the purine content. For sausage and dairy products, therefore, prefer the lower-fat variants.

Note In order to achieve a high protein quality in the diet, it is recommended to combine different protein sources.

Good protein combinations include:

  • Grains and legumes (e.g. whole grain bread and pea soup, lentils with rice)
  • Grains and dairy products (e.g. pasta casserole with cheese, wholemeal bread with curd cheese or cheese)
  • Potatoes and eggs (e.g. potatoes and fried eggs, potato casserole)
  • Potatoes and dairy products (e.g. potatoes and cheese or curd cheese)

Save fat

Fats are the ultimate energy supplier. Fat doesn't always have to be visible. So-called hidden fats can be found, for example, in sausage, cheese, dairy products (e.g. whipped cream), sweets, baked goods and pastries (e.g. croissants, Danish pastries, cakes), snacks and nibbles as well as in many finished products. It is always worth paying attention to the nutritional table and comparing products with each other.

Less fat contains, for example:

  • Ham, cooked (100 g contain 4 g fat) or
  • Curd cheese 10% FiT (100 g contain 2 g fat)

For example, they contain a lot of fat:

  • Pork bacon (100 g contains about 80 g fat)
  • Whipped cream or crème fraîche (100 g contain 40 g fat)
  • Salami (100 g contain about 35 g fat)
  • Gorgonzola (100 g contain 30 g fat)

How to Save Fat:

  • Choose preparation methods that use little to no fat (e.g. stewing or steaming)
  • Always measure fats and oils according to portions. Pour the oil over the salad with a spoon and do not pour it out. In this way, the quantity can be better controlled and the overview can be maintained.
  • Seldom enjoy breaded and deep-fried foods. After cooking, drain the fat on a paper towel.
  • Generally avoid high-fat dishes. Seldom eat high-fat snacks and desserts.
  • Use fat spreads sparingly (e.g. butter and margarine).
  • Skim fat from the surface of soups and sauces.
  • Prepare sauces, dips & Co. low-fat, e.g. with skimmed yoghurt or pots
  • Prefer small amounts of high-quality vegetable oils (e.g. olive or rapeseed oil).
  • Fresh or frozen herbs and spices can be used to improve the taste of low-fat dishes.
  • Pay attention to the packaging information.

Save salt

Often times, too much salt is ingested with food - mostly in the form of processed foods. Some processed foods are often particularly rich in salt (e.g. bread and pastries, cheese, meat and sausage products, ready-made or fish dishes, soups, sauces, snacks, nibbles).

How you can save salt:

  • When it comes to salt, the motto is: less is more.
  • Avoid or seldom enjoy foods that are particularly rich in salt.
  • Taste first, then add salt if necessary.
  • Replace salt with herbs - fresh herbs are ideal, but also dried or frozen ones.
  • "Learn" the taste again. Gradually reduce the amount of salt.
  • Do not first get children used to the taste of salty dishes.
  • If table salt is used, table salt fortified with iodine should be used.

For more information, see:

  • Fatty, sweet and salty snacks (food pyramid)
  • Diet and Illness

Save sugar

People who eat a lot of sugar in the form of sweets, pastries and the like often also consume a lot of fat and thus a lot of calories. High consumption of foods rich in fat and sugar can lead to weight gain, especially when combined with a sedentary lifestyle. Sugar, together with various bacteria and poor oral hygiene, can also promote the development of tooth decay.

Among other things, some finished products (e.g. sauces or ketchup) and lemonades can also contain a relatively high amount of sugar. Therefore, pay attention to the packaging information.

Contain a lot of sugar, for example:

  • Sweets (100 g contain an average of 97 g sugar. That is about 24 sugar cubes)
  • Gummy bears (100 g contain an average of 76 g sugar. That is about 19 sugar cubes)
  • Nut nougat cream and jam (100 g each contain an average of 55–60 g sugar. That is about 14 sugar cubes)
  • Milk chocolate (100 g contains an average of 55 g of sugar. That is about 13.5 sugar cubes)

Here's how you can save sugar:

  • Avoid foods with a high sugar content.
  • Use a shaker or spoon when adding sugar. This gives you an overview of the quantity and enables you to dose better.
  • Avoid sugary lemonades, soft drinks and fruit drinks.
  • When baking, try out whether less sugar tastes good than stated in the recipe. Usually one third can be left out without further ado.
  • Slowly reduce the amount of sugar.
  • Sweet fruit is ideal for sweetening food (e.g. muesli or yoghurt).

You will find many more nutrition tips in the brochure “Nutrition. Health for All!”Of the Healthy Austria Fund.

Further information is available from:

  • Brochure Nutrition at a Glance compares two dishes in terms of fat, protein and carbohydrate content (BMSGPK / AGES)
  • Austrian Society for Nutrition
  • German Nutrition Society

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