Plate rule offers simple guide for balanced nutrition

Experts suggest that maintaining a balanced diet does not require complex meal planning. Instead, the Stiftung Gesundheitswissen recommends a simple plate model based on the German Nutrition Society (DGE) guidelines.

According to this model, a healthy plate should consist of approximately half fruits and vegetables, one third potatoes or grain products, and the remaining portion dedicated to protein sources such as fish, meat, dairy, eggs, or plant-based alternatives. For optimal health, whole grain varieties are preferred for rice, bread, or pasta.

Weekly dietary recommendations include consuming five portions of fruits and vegetables and a handful of nuts daily. Other suggestions include eating legumes at least once a week, consuming dairy one to two times per day, and limiting meat intake to no more than 300 grams per week. Experts also advise prioritizing fresh foods over processed products and limiting fats, oils, sweets, and salty foods.