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DGE criteria
at a glance
It is a matter close to our hearts to cook fresh meals for children of all ages every day. A healthy and balanced diet gives them valuable energy to grow and learn.
Who is the DGE, and what exactly are the criteria?
The German Nutrition Society (DGE Deutsche Gesellschaft für Ernährung) is the scientific society responsible for nutrition in Germany. It issues scientifically sound nutritional recommendations that are neutral, independent, transparent and based on scientific evaluation.
The DGE's nutritional recommendations are comprehensive. Here is an excerpt from the recommendations:
DGE nutrition circle
The nutritional circle of the German Nutrition Society (DGE Deutsche Gesellschaft für Ernährung) is an example of a wholesome diet. It divides the wide range of foods on offer into seven groups, making it easier to choose foods every day:
- Group 1: Cereals, cereal products, potatoes
- Group 2: Vegetables and salad
- Group 3: Fruit
- Group 4: Milk and dairy products
- Group 5: Meat, sausage, fish and eggs
- Group 6: Oils and fats
- Group 7: Drinks
The size of the circle segments illustrates the quantity ratio of the individual food groups to each other: the larger a segment of the circle is, the larger the quantities of the group should be consumed. Foods from smaller segments, on the other hand, should be consumed sparingly.
For a healthy, wholesome diet, it is recommended to eat foods from all seven groups, taking into account the proportions shown and alternating between foods within the groups. It all depends on the weekly balance. If the composition is not balanced on one day, this can be compensated for on the following days with a conscious, wholesome selection.
For a healthy, wholesome diet, it is recommended to eat foods from all seven groups, taking into account the proportions shown and alternating between foods within the groups. It all depends on the weekly balance. If the composition is not balanced on one day, this can be compensated for on the following days with a conscious, wholesome selection.
Die 10 Regeln der DGE
The DGE's 10 rules are practical guidelines for a healthy diet.
1. Enjoy a variety of foods:
Everyone should enjoy food diversity and eat a varied diet. Predominantly plant-based foods should be chosen.
2. Vegetables and fruit – eat "5 a day":
Children and adults should eat three portions of vegetables and two portions of fruit a day. (The exact amount varies according to age.) This also includes pulses such as lentils, chickpeas and beans as well as (unsalted) nuts.
How can parents encourage their children to eat more fruit and vegetables?
A variety of colors and flavors should be offered. A colorful fruit and vegetable plate can spark children's interest and encourage them to try healthy foods. Preparing meals together can also be a good way to get children interested in fruit and vegetables. Cut fruit and vegetables into bite-sized pieces.
3. Choose whole grains:
Whole grains are the best choice for your health when it comes to cereal products such as bread, pasta, rice and flour.
4. Supplement your diet with animal foods:
Animal foods such as "milk and dairy products" and the "meat, sausage, fish and eggs" group supplement your daily diet in small portions. They provide the body with high-quality protein, vitamins and minerals.
5. Use healthy fats:
It is advisable to use vegetable oils such as rapeseed oil and spreadable fats made from it. Hidden fats should be avoided.
6. Cut down on sugar and salt:
Sugar and salt should be used sparingly. Foods and drinks sweetened with sugar should be avoided wherever possible. The DGE recommends reducing the proportion of foods high in salt and seasoning them with herbs and spices.
7. drink water:
Drinking enough water is important for the body.
What does the DGE recommend for children when it comes to drinks?
- The DGE recommends water and unsweetened herbal and fruit teas. The recommended amount for children aged one to under seven years is approx. 0.8 to 1 liter per day.
- The drinking guideline for primary school children is 1 liter per day and up to 1.5 liters per day for secondary school children.
- Lemonades, cola and fruit juice drinks, fizzy drinks, nectars, fruit juices, iced teas, energy drinks and mixed milk drinks are unsuitable as thirst quenchers. They often contain a lot of sugar and therefore provide a lot of calories. So-called "flavored water" can also be sweetened with sugar.
In some situations, the body needs more fluid, for example in extreme heat, extreme cold or physical activity such as sport.
8. Cook gently:
In order to retain as many nutrients as possible, food should be cooked sufficiently, but not for too long. In addition, not too much water and fat should be used during preparation. When frying, grilling, baking and deep-frying, do not allow the food to burn.
9. Eat and enjoy mindfully:
Eat meals together with your children in peace and mindfully. Make sure that the children do not eat too hastily.
10. watch your weight and keep moving:
Regular exercise is important, but so is a healthy diet. Be active with your family in your everyday life: ride a bike or walk, for example.
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