Eating well and healthily - here's how

She provides us with great tips and analyzes the results of a recent survey on food shopping

Are consumers interested in healthy eating these days?

For me, two groups are crystallizing. There are those who think it is exaggerated to link health and nutrition. For them, food has to taste good and look good. The others who are rethinking the issue and are concerned with food. They don't focus on quantity, but on quality, especially when buying meat. It is clear from social media that chronic illnesses are on the rise. Those affected are thinking more and more about their diet.

Does this mean that social media raises awareness of healthy eating?

Yes and no. Social media also causes a lot of confusion. If someone writes that oatmeal is unhealthy, then some users believe it. In fact, I have noticed that consumers only reconsider their diet after a certain event, for example when a health problem arises.

Have you developed a special nutritional concept?

I don't give any particular direction and I don't generalize. Someone who does yoga regularly does not automatically eat healthily. And someone who moves a lot needs different nutrients than someone who sits all day. Every body and every life circumstance is individual. I take a holistic approach to nutrition. That's why I don't believe in prohibitions, but rather in commandments.

My tip is to eat about 80 percent unprocessed food per day, including fresh vegetables, fruit, pulses and, if necessary, a high-quality steak or organic chicken fillet. And, if you like, treat yourself to a little fun food every day. In other words, a yogurt, ice cream or a piece of chocolate.

Which foods do you classify as healthy?

The less processed a food is and the fewer additives it contains, the healthier it is. Vegetables and fruit, for example, are unprocessed, even in the form of frozen food. Sausages, but also vegan products such as meat-free burgers, do not belong in the healthy category for me. An important aspect of meat consumption, for example, is the food that the animals themselves have eaten. Deer, for example, eat fresh grass, acorns or other forest fruits. That's why wild meat is also very high quality.

So that doesn't mean that if you eat vegan, you automatically eat healthy?

I followed the vegan trend for two years, including highly processed substitute products. My diet felt much healthier to me than that of “normal” consumers who also ate animal products. But in fact, many vegan products contain colorants and additives that are produced in laboratories. That's why I classify many meat-free alternatives as unnatural, highly processed and lab-made.

In our Civey survey, 75% of respondents stated that they do not pay attention to the protein content of food when shopping. Do most people still not care whether their food contains enough nutrients?

I assume the result is also influenced by the average age of the respondents. On social media, it's mainly 18 to 45-year-olds, often fitness enthusiasts, who are interested in protein-rich foods. For me, other nutrients are at least as important.

What are they and what functions do they have?

Protein is important for building muscle and tissue. Therefore, the protein requirement should be individually adapted to the person. Depending on how intensively they exercise or the circumstances of their pregnancy, for example. For me, good sources of fat are essential.

Which sources of fat would that be?

Primarily foods that contain omega-3 fatty acids. These fats tend to have an anti-inflammatory effect. Omega 3 can be found in algae oil, fish, linseed oil or chia seeds, for instance, although I prefer cold-pressed linseed oil with an addition of algae oil. Omega 6, which is contained in sunflower oil, for example, tends to promote inflammation. I would therefore definitely reduce this. When adding omega 6 and 3, the right ratio is particularly important. The ideal ratio would be three parts omega 6 to one part omega 3, but for most people the ratio is 25 to one. That is simply too much omega-6 fatty acid. I use cold-pressed olive oil, for example, for gentle frying. For higher temperatures, I recommend clarified butter, i.e. ghee, or virgin coconut oil.

Will it someday lead to consumers giving up animal products altogether?

No, I don't think so. I recommend consciously buying selected animal products, for example fresh free-range eggs.

Where do consumers face challenges when shopping for food?

Consumers are often overwhelmed because the nutritional information on the packaging is not transparent enough. There are too many labels and too few clear lines. Take the Nutri-Score, for example. This is supposed to provide an overview of the nutritional content of products. But it is misleading. If, for example, a frozen pizza is given a Nutri-Score A, then this product has only been compared with other frozen pizzas. However, this means that a frozen pizza with a Nutri-Score A is not really rich in nutrients.

How important is local produce to you?

Regional food is good because it doesn't have too much of an impact on the environment due to its short transportation routes. But that doesn't mean they are healthier.

What are your nutritional and shopping formulas?

Go for fresh, unprocessed products with lots of fiber. Check your choice of drinks. We only have water. Pulses such as lentils are important sources of protein. Instead of lollipops, offer your children homemade ice cream made from raspberries, a little date sweetener and cream. And if you don't want to pay the price of organic produce, soak your fruit and vegetables in a mixture of water and baking soda for 15 minutes. This can reduce possible pesticide residues on the peel.

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"You can find this interview and other exciting stories about people in agriculture on the website and in the magazine Stadt.Land.Wissen of our cooperation partner Forum Moderne Landwirtschaft: Magazin - Moderne Landwirtschaft (moderne-landwirtschaft.de)