1. enjoy food diversity: eat a varied diet, eat mostly plant-based.
2. vegetables and fruits - have 5 a day: at least 3 servings of vegetables and 2 servings of fruits a day; this includes legumes (lentils, chickpeas, beans, unsalted nuts).
3. choose whole grains: with bread, pasta, rice, flour, choose the whole grain variety.
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 foods).
6. save sugar and salt: avoid sugar-sweetened foods and beverages, use sugar sparingly, save salt and reduce the proportion of high-salt foods, season creatively with herbs and spices.
7. drink water: drink 1.5 liters/day (water or unsweetened tea), sugar-sweetened and alcoholic beverages not recommended.
8. prepare food 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: pause for meals and take your time eating.
10. watch your weight and keep moving: active daily life (bicycle, walking) and regular sports.
