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10 tips on how to eat healthier in the long term.


Never before have sustainability, environmental awareness and healthy nutrition been such important elements of our society. Anyone who takes a closer look at these topics realises that it is often not so easy to link the desire for sustainability with healthy nutrition. We have taken a look at which issues are responsible for particularly high life expectancy in different regions of the world. Based on this, we have put together ten tips for you on how you can eat healthier in a sustainable way.

1: Vegetable food

Whether in Asia, Central America or in some parts of Africa. Wherever people are growing particularly old, there is a strong focus on plant-based diets. This does not mean that eating meat automatically has negative consequences for health. As is often the case in life, it is important to find the right balance. If you want to eat as healthily as possible, you should get 80 to 90 percent of your food from plant products. This predominantly vegetarian diet is also an excellent complement to sustainability and environmental protection. If you also make sure to buy regional and seasonal products as much as possible, you have already taken a huge step towards an environmentally conscious and healthy diet.
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2: Fish before meat

Meat and sausage products are considered the biggest CO2 producers in the food production sector. Fish, on the other hand, is associated with a significantly lower environmental impact. However, you should make sure you choose the right fish. It should be untreated and pesticide-free. You can also make sure to buy certified fish. For example, the MSC seal for wild fish shows that the fish does not come from large fishing fleets and thus sends a signal against overfishing. The Naturland seal, on the other hand, distinguishes products from organic fish farming. The Bioland seal and the ASC certificate also identify sustainable fish products.

3: Wholemeal products

This point has been known for a long time. Whole grain products produce a greater feeling of satiety and provide important dietary fibre. For a long time they were considered less tasty. Nowadays, you can no longer distinguish the taste of many whole grain products. The consumption of whole grains also has a particularly positive effect on the environment. This is because individual production steps can be dispensed with, which is why significantly less energy and resources are consumed. Besides wholemeal bread and wholemeal pasta, buckwheat and quinoa are particularly noteworthy. Brown rice is a good alternative to conventional rice, but it requires a lot of water to produce.
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4: Enjoy dairy products only in moderation

Milk and milk products are considered one of the most important sources of protein. The high calcium content and some essential amino acids also make milk an important component of a healthy diet. However, the keeping of cows is considered to be particularly harmful to the environment. We therefore recommend reducing the consumption of dairy products to a minimum, but not necessarily doing without them altogether. If you want to completely eliminate milk from your diet, you should choose plant-based substitutes instead to meet your protein and calcium needs.

5: Regionality scores!

On the way to a more sustainable diet, regionality is one of the most important buzzwords. In recent years, the trend has been increasingly towards cheap products from all parts of the world. The burden on the environment from long transport routes is immense. We recommend avoiding products that are not produced in the EU as much as possible. Of course, products from the immediate vicinity are particularly to be preferred. A good way to support regional farms is to visit farmers' markets. You can buy fruit and vegetables from the region. Most of the time, they are also low in pollutants and pesticides. If you are put off by high prices, we have more good news for you. Since there are no middlemen, farmers are usually able to offer many products at the same price (or even cheaper) than in large supermarkets.

6: Seasonality

In addition to regionality, seasonality is particularly important. We are used to being able to buy the complete variety of fruit and vegetables at any time of the year. However, this freedom comes at the expense of the environment. Produce that is not in season either has to be transported halfway across the world or grown in glass houses. These glass houses consume a lot of energy and water. The balance is particularly negative when products are neither regional nor seasonal. An example of this is the popular strawberries from Spain. Of course it is nice to be able to buy fresh, sweet strawberries at Christmas. However, the strawberry industry in southern Spain uses so much water that the reservoirs dry up and long-term damage to Spanish agriculture and nature cannot be ruled out.

7: Organic products and organic farming

Fruit and vegetables are usually treated with all kinds of pesticides and toxins to keep pests away and to look as attractive as possible. However, these substances not only harm the environment by interfering with the balance of the ecosystem, but can also have an effect on your body. We therefore recommend using organic products from ecological cultivation. You can best recognise these by the corresponding quality labels.


8: Sustainable drinking

In Central Europe, we are lucky to have very good drinking water in large quantities. Instead of buying bottled water and sodas, you can drink water from the tap. However, if you do feel like a refreshing drink, we recommend that you buy products made from recycled materials. Glass bottles or products made from 100 per cent recycled PET are preferable.

9: Eating healthy by doing without

Every healthy diet is also associated with a certain sacrifice. This is most common in the area of small snacks and treats. A little piece of chocolate here, a jelly bear there and a delicious ice cream with whipped cream to top it off. Of course, sweets and snacks are extremely satisfying and can be a real balm for the soul. However, they are as unhealthy and harmful to the body as they are to the environment. So if you give up the occasional sweet treat, you'll be doing yourself and our world a big favour.

10: Avoid food waste

Every day, countless tonnes of food are thrown away in this country. In the private sector, poor planning is primarily responsible for this waste. If you think about which products you will actually need in the coming days and go shopping with a targeted list, you can easily counteract this point. If you find yourself in a situation where you have bought too much food, we recommend that you process it and freeze it. If this is not possible, many shops and associations now offer the possibility of putting food in a distribution list. Those in need can drop by at any time and receive food at no cost, which would otherwise have ended up in the bin.
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