Nutritional principles

A good friend made this list for me a few years ago. Unfortunately, I have to admit that I do not adhere strictly to the principles. Maybe you will find something you want to stick to too.

• Drink some mineral water before eating.
• It is best to consume fewer calories every day than the daily requirement.
• Eat meat only three to four times a week, plus at least three times as much salad and vegetables.
• Alcohol only very rarely, if then now and then a glass of wine (red wine).
• Quit smoking.
• Fruit four to five times a day and preferably seasonal fruit.
• Only eat dark wholemeal breads, vitality breads and fitness breads.
• Only eat whole wheat pasta.
• It is best to drink only water or mineral water, possibly with freshly squeezed lemon juice. No syrup or other chemical additives, so no cola and so on.
• Lots of dairy products, but only low-fat (low-fat milk, plain yogurt with fresh fruit, mozzarella, Edam low-fat, parmesan, yogurt drink like Actimel, instead of butter margarine, Philadelphia plain).
• At least one egg and a maximum of five eggs a week, preferably boiled and mixed in a salad.
• Use very little salt for cooking and ideally sea salt or iodized salt.
• Don't use sugar at all.
• For snacking: dark chocolate, wholemeal butter biscuits, lots of nuts including pistachios, hazelnuts, oat flakes, walnuts, sunflower seeds, pumpkin seeds and many dried fruits.
• Always prepare muesli fresh with the ingredients mentioned above and cocoa.
• Daily light movement and sport for 30 to 60 minutes and ideally turn a sport into a hobby.
• Always drink a glass of milk or cocoa after exercising to aid digestion.
• Eat fish three to four times a week. Fish fingers, salmon, tuna or seafood.
• Pizza only whole grain and best of all, top it yourself with fresh ingredients.
• Frozen vegetables can also be used.
• Season the salad with a little salt, but with more vinegar and oil.
• Avoid pork if possible, instead eat more beef or poultry.
• Eat warm at least once a day.
• Plenty of breakfast.
• Drink two to three liters a day.
• It is best to buy organic or seasonal products.
• After 7:00 p.m. eat nothing but nuts, no fruit as the stomach processes the acid with difficulty.
• Café a maximum of three times a day.
• No ice cream, if you make sugar-free food yourself.

Example

• In the morning: breakfast with lots of fruit (e.g. muesli)
• At lunchtime: eat warm once, if possible cook yourself
• Afternoon: fruit
• In the evening: until 7:00 p.m., preferably only salad

Checklist

My weekly schedule