10 Best Wholefood of 2019

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Wholefoods Guide

How important a healthy and balanced diet is is becoming more and more people aware. But how do I eat well? And what does „full“ mean? The Wholefood has very specific answers to these questions. But there are different concepts and principles. Do you know the differences?

Concepts of Wholefood

Whole foods, wholefoods or wholesome nutrition – even if these terms are often used interchangeably, but are different concepts. We have put together a small overview for you:

The whole foods

The hygienist and bacteriologist Werner Kollath introduced in 1942 the nutritional concept of whole foods. Its basic message is that the less they are processed, the healthier foods are. His six value groups rate food according to their processing status. The first three stages distinguish fresh, mechanically altered and enzymatically modified foods. Steps four through six include heat-treated, preserved or heavily processed foods as well as isolated food substances. Kollath makes a fundamental distinction between foods one through three, which are food for him, and food. These are due to their processing only partially valued, because important ingredients were destroyed by heating.

The wholesome diet of the DGE

Wholesome nutrition according to the German Society for Nutrition (DGE) is a concept of mixed diet, which pursues a nutritional goal. According to this concept, nutrition is considered complete if all the necessary nutrients are present in the right proportions, in sufficient quantities and in the right form. Here, a calorie intake is considered to be optimal, which consists of 50 to 60 percent carbohydrates, 30 percent fats and a maximum of 20 percent protein. While a vegetarian diet is possible in this concept, the vegan diet is considered unfavorable.

Due to the high carbohydrate content, the main focus of wholefood diets are cereal products, legumes, potatoes, fruits and vegetables. Whole grains and raw foods are considered valuable, five meals a day as ideal. Fruits or vegetables should be part of every meal, meat should not be consumed daily and fish only once or twice a week. Milk and dairy products are part of the daily diet, eggs and sausages are only exceptionally allowed. The food should be prepared carefully, sugar and salt should be used sparingly. A fluid intake of 1.5 to 2 liters is desired.

Whole nutrition according to the Gießener concept

The term whole-food nutrition comes from the International Society for Food and Vital Substance Research (IVG). The underlying Gießener conception according to the nutritionists Prof. Dr. med. Claus Leitzmann, dr. Karl von Koerber and Thomas Männle combine the health aspects of nutrition with ecological and social aspects. Organic farming and natural livestock also play a role here. Whole nutrition is based on the scientific field of nutritional ecology.

Whole nutrition refers to a predominantly vegetable diet, in which about half of the food should be unheated fresh food. Preference is given to low-processed foods. In addition to whole grains, fruits, vegetables, potatoes and legumes, milk and dairy products are among the main products used. Small amounts of fish, meat and eggs are allowed. An important aspect of whole-food nutrition is that the food should be produced as ecologically as possible, sustainably and regionally, be packaged in an environmentally sound manner, purchased seasonally and fairly traded.

The advantages of Wholefood

The different concepts of Wholefood They all have one thing in common: With them, a varied and passion-based diet is possible in which nothing has to be left out. The pleasure is in the Wholefood first of all.

It uses unadulterated, high-quality foods that make delicious meals even without artificial additives such as flavor enhancers. The recommended food groups have something for every taste, allowing for personal preferences. Those who value regional, seasonal and ecological products at the same time protect the environment.

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*Last update on 2019-10-19 / Affiliate links(we get a commission when you buy on amazon) / Images from Amazon Product Advertising API

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