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More nuts, more veggies: this is what the German Nutrition Society recommends for 2024

8.3.2024

Translation: machine translated

For the first time, environmental impact also plays a role in the newly revised guidelines. According to these guidelines, mixed dieters should only consume a quarter of animal-based foods.

What ends up on what people's plates can vary considerably. The German Nutrition Society (DGE) offers some guidance. It has revised its food-related recommendations and encourages people to eat a largely plant-based diet - also in the interests of sustainability. "People who eat mainly fruit and vegetables, wholegrains, pulses and nuts are not only protecting their health. A plant-based diet is also good for the environment," says DGE President Prof Dr Bernhard Watzl.

According to the new 2024 guidelines, mixed dieters should only consume 25 per cent animal products and mostly plant-based foods. The recommended amount of meat and sausage has been reduced from 300 to 600 grams per week to 300 grams. For dairy products, it is now only 400 grams per day instead of 700 grams.

Kitchen scales

Quantity discount

CHF14.70

Beurer KS 19

Eat nuts every day

Particular emphasis is placed on legumes, for example chickpeas, quinoa or beans: At least 125 grams per week. Nuts also have their own recommendation in the guidelines - 25 grams per day.

The fact that nuts are mentioned as a separate point is probably due to their positive properties. After all, they are full of healthy fats and can prevent cardiovascular disease if eaten regularly. The findings of a Spanish study on the connection between nut consumption and mental health are somewhat more recent: according to the study, nuts are said to reduce the risk of depression by a full 17 per cent. Sound tasty? You can also find these little lifesavers in the shop if required.

Dried fruit + nuts

Quantity discount

CHF8.10 per piece for 2 units CHF0.08/1g

Nectaflor Walnusskerne

100 g

Sun Snack Macadamia nuts organic (225 g)

Dried fruit + nuts

Quantity discount

CHF10.80 per piece for 2 units CHF0.05/1g

Sun Snack Macadamia nuts organic

225 g

Dried fruit + nuts

CHF4.90 CHF0.02/1g

Nectaflor Cashews

200 g

Quantity discount

Dried fruit + nuts

CHF8.10 per piece for 2 units CHF0.08/1g

Nectaflor Walnusskerne

100 g

Quantity discount

Dried fruit + nuts

CHF10.80 per piece for 2 units CHF0.05/1g

Sun Snack Macadamia nuts organic

225 g

Dried fruit + nuts

CHF4.90 CHF0.02/1g

Nectaflor Cashews

200 g

The other DGE recommendations have largely remained the same: Drinking at least 1.5 litres of water a day, for example, or eating five portions of fruit and vegetables a day.

Mathematical optioning

The guidelines are aimed at the general population, i.e. healthy adults between the ages of 18 and 65 who have no special dietary needs or restrictions.

The guidelines were developed for the first time using mathematical optimisation, which takes into account health, environmental impact and typical eating habits in Germany. "The new optimisation model can simultaneously take into account several environmental dimensions such as greenhouse gas emissions and land use when calculating the quantities," says nutritionist Anne Carolin Schäfer. According to the DGE, this methodology is scientifically sound and makes it possible to take various factors into account and respond flexibly to changes and new findings.

Header image: MaraZe/Shutterstock

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