1. enjoy a variety of foods: eat a varied diet, mainly plant-based.
2. vegetables and fruit - eat 5 a day: at least 3 portions of vegetables and 2 portions of fruit a day; this also includes pulses (lentils, chickpeas, beans, unsalted nuts).
3. choose whole grains: choose whole grains for bread, pasta, rice and flour.
4. supplement the selection with animal foods: Milk and dairy products daily, fish once or twice a week, if meat, then only 300 to 600 g/week.
5. use healthy fats: vegetable oils, e.g. rapeseed oil. Avoid hidden fats in processed foods (sausage, pastries, confectionery, fast food, convenience products).
6. reduce sugar and salt: avoid foods and drinks sweetened with sugar, use sugar sparingly, save salt and reduce the proportion of salty foods, season creatively with herbs and spices.
7. drink water: drink 1.5 liters/day (water or unsweetened tea), sugar-sweetened and alcoholic drinks are not recommended.
8. prepare gently: Cook food as long as necessary and as short as possible, with little water and little fat, avoid burning food.
9. eat mindfully and enjoy: take breaks for meals and take your time when eating.
10. watch your weight and keep moving: active everyday life (cycling, walking) and regular exercise.
