Nutrients at a glance
Carbohydrates are very important for our body as they are fuel, energy storage, the basic structure of DNA & RNA, a structural element in the cell walls of bacteria and a component of cell membranes. Carbohydrates are either mono-, di-, poly- or technical saccharides. Monosaccharides are made up of glucose, fructose and galactose and disaccharides of sucrose, lactose and maltose. Starch (in potatoes) is a polysaccharide. Our body and primarily our brain rely on glucose to function properly. It is recommended that at least 50% of your daily energy intake comes from carbohydrates.
Dietary fiber is a carbohydrate and is primarily made up of monosaccharides. They are divided into soluble and insoluble fibres and are indigestible, which means that they contribute to a quick and long-lasting feeling of satiety, promote digestion and are important for the prevention of some diseases, e.g. bowel cancer or diabetes. We recommend 30 grams of fiber per day. This requirement can be met primarily through fruit, vegetables, pulses and wholegrain products.
Fats: There are different types of lipids (fats). The largest group are fatty acids. On the one hand, they provide energy, but they also give structure. They can be divided into saturated, monounsaturated and polyunsaturated fatty acids. Overall, fat should make up around 30 - 35 % of energy. The requirement for omega-3 fatty acids should be around 0.5% of daily energy. Omega-3 fatty acids are polyunsaturated fatty acids and are particularly important for us humans at any age, as they have many preventive and performance-enhancing effects, e.g. improving cognitive functions in children, preventing metabolic diseases or the development of infants. Omega-3 fatty acids should be consumed in a 1:5 ratio to omega-6 fatty acids. In Germany, too few omega-3-containing foods are usually consumed (in Germany the ratio is 1:8). The best sources of omega-3 are fatty sea fish such as herring, salmon or mackerel. Vegetarians and vegans who do not eat fish should use linseed, walnut or rapeseed oil to cover their requirements.
Proteins consist of amino acids that are linked together. The functions of proteins are diverse: they are relevant for structure, transport, defense and protection as well as for control and regulation processes in the body. Healthy adults should consume around 0.8g/kg body weight of proteins per day - for a 70 kg person this is 56 g/day. These are contained in 5000g of vegetables, 1600g of milk, 400g of sausage, 200g of meat or 150g of hard cheese, for example. Protein shakes are very popular these days as they are said to promote muscle growth. However, Germans already consume more protein in their diet than is recommended. Protein shakes are only useful if the protein requirement is increased (e.g. for competitive athletes).
