Der Ernährungskompass

1. Eat real, unprocessed foods to optimize health and longevity

Don't eat anything your great-grandmother wouldn't recognise as food.

Real food is key. The foundation of a healthy diet is consuming foods that come directly from nature, without extensive processing. This includes fruits, vegetables, whole grains, lean meats, and fish. These foods are rich in nutrients and lack the harmful additives often found in processed foods.

Cook more, eat out less. Preparing meals at home allows you to control ingredients and portion sizes. It also encourages mindful eating and appreciation for food. When eating out or faced with limited options, choose the least processed items available or consider fasting for a short period rather than consuming unhealthy alternatives.

Avoid industrial food products. Many packaged and convenience foods are designed to be addictive and lack nutritional value. They often contain excessive sugar, unhealthy fats, and artificial additives. By avoiding these products, you reduce your intake of empty calories and potentially harmful substances.

2. Prioritize plant-based foods and limit animal products

Vegetables shouldn't be an accompaniment to meat; it should be the other way around.

Plant power. A diet rich in plant-based foods provides numerous health benefits. Plants are packed with essential nutrients, fiber, and phytochemicals that support overall health and reduce the risk of chronic diseases. Aim to make plants the centerpiece of your meals, with animal products serving as occasional additions.

Hierarchy of protein sources. When consuming animal products, prioritize:

1. Oily fish and shellfish
2. White meat (chicken, turkey)
3. Red meat (beef, pork) in moderation
4. Avoid processed meats entirely

Embrace plant proteins. Excellent plant-based protein sources include:

• Legumes (lentils, beans, chickpeas)
• Nuts and seeds
• Whole grains
• Vegetables (especially leafy greens)

3. Embrace healthy fats, debunking the low-fat myth

Fat doesn't make you fat per se.

Healthy fats are essential. Contrary to popular belief, consuming healthy fats is crucial for optimal health. They provide energy, support cell function, and aid in nutrient absorption. Healthy fats can even help with weight management and reduce inflammation.

Best sources of healthy fats:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (salmon, mackerel, sardines)
• Dark chocolate

Moderation is key. While healthy fats are beneficial, they are calorie-dense. Include them in your diet, but be mindful of portion sizes. Avoid trans fats entirely and limit saturated fats from animal sources.

4. Reduce sugar and refined carbohydrates for better health

Fructose was spectacular for us 10,000 years ago, getting us through these famines that we faced every year. But today we don't have famines and so we just get fat.

Sugar's hidden dangers. Excessive sugar consumption is linked to numerous health problems, including obesity, diabetes, and heart disease. The body processes sugar, especially fructose, in ways that can lead to fat accumulation and metabolic disorders.

Identify and avoid hidden sugars:

• Soft drinks and fruit juices
• Processed snacks and desserts
• Many "low-fat" products
• Condiments and sauces

Choose complex carbohydrates. When consuming carbs, opt for whole grains, legumes, and vegetables. These provide fiber and nutrients while having a lower glycemic index, leading to more stable blood sugar levels.

5. Understand the protein-leverage effect for effective weight management

We carry on eating until our hunger for protein is satisfied.

Protein's satiating power. The protein-leverage hypothesis suggests that our bodies have a specific protein target. We continue eating until this target is met, regardless of overall calorie intake. This can lead to overconsumption when eating low-protein, high-calorie foods.

Leverage protein for weight management:

1. Include protein in every meal
2. Choose high-quality protein sources (fish, lean meats, legumes)
3. Balance protein intake throughout the day

Beware of protein dilution. Many processed foods are high in calories but low in protein, leading to overconsumption. By focusing on nutrient-dense, protein-rich foods, you can feel satisfied with fewer overall calories.

6. Tailor your diet to your insulin sensitivity

Insulin-sensitive people who want to lose weight cope better with a low-fat diet. Insulin-resistant people, on the other hand, do better on a low-carb diet.

One size doesn't fit all. Individual metabolic differences, particularly insulin sensitivity, play a crucial role in how our bodies respond to different diets. Understanding your own insulin sensitivity can help you choose the most effective dietary approach.

Signs of insulin resistance:

• Overweight or obese
• Large waist circumference (>100 cm for men)
• Family history of type 2 diabetes
• High blood pressure
• Elevated triglycerides and low HDL cholesterol

Dietary approaches:

• Insulin-sensitive: Can tolerate more carbohydrates; focus on whole grains and complex carbs
• Insulin-resistant: Benefit from a lower-carb, higher-fat diet; emphasize protein and healthy fats

7. Practice time-restricted eating for metabolic health

Our bodies operate better when the rhythms of darkness and light and eating and fasting are in harmony with each other.

Align eating with circadian rhythms. Our bodies have internal clocks that regulate various metabolic processes. By limiting eating to specific hours, typically during daylight, we can optimize these processes and improve overall health.

Benefits of time-restricted eating:

• Improved insulin sensitivity
• Better sleep quality
• Enhanced cellular repair processes
• Potential weight loss

Implementing time-restricted eating:

1. Choose an eating window (e.g., 8 hours)
2. Gradually adjust meal times to fit within this window
3. Avoid late-night eating
4. Stay hydrated during fasting periods

8. Harness the power of omega-3 fatty acids

The fish we eat, or that our mothers ate, is not just burned up for energy; rather, some of it ends up in our eyes, helping us to see clearly.

Omega-3s: Brain and body boosters. These essential fatty acids play crucial roles in brain function, inflammation reduction, and overall health. They are particularly important for cognitive function and heart health.

Best sources of omega-3s:

• Fatty fish (salmon, mackerel, sardines)
• Walnuts
• Flaxseeds and chia seeds
• Algae-based supplements (for vegetarians/vegans)

Aim for balance. While increasing omega-3 intake, also work on reducing omega-6 consumption, which is often excessive in Western diets. This balance can help optimize the anti-inflammatory effects of omega-3s.

9. Be cautious with dairy consumption

Milk is a growth drink. Indeed, it's the ultimate growth drink.

Rethink dairy. While dairy products have been a staple in many diets, emerging research suggests caution, particularly with milk consumption in adulthood. Milk's growth-promoting properties may have unintended consequences for adults.

Dairy hierarchy:

1. Yogurt and kefir (fermented dairy)
2. Cheese (in moderation)
3. Milk (limit consumption)

Alternatives to consider:

• Plant-based milk alternatives (almond, oat, soy)
• Calcium-rich non-dairy foods (leafy greens, almonds, sardines)

10. Supplement wisely, focusing on vitamin D

We need vitamin D, and when I say 'we', I mean every single one of us, although some people need more than others.

Vitamin D: The sunshine vitamin. Due to modern lifestyles and geographic locations, many people are deficient in vitamin D. This crucial nutrient plays roles in bone health, immune function, and overall well-being.

Vitamin D supplementation:

• Recommended dose: 1,000-2,000 IU daily for most adults
• Higher doses may be necessary for:
  • Older adults
  • People with darker skin
  • Those living in northern latitudes
  • Individuals with limited sun exposure

Other supplements to consider:

• Omega-3 (if not consuming fatty fish regularly)
• Vitamin B12 (for vegetarians and vegans)
• Folate (especially for women of childbearing age)

11. Enjoy your food while prioritizing health

I have never had the feeling that I've fallen victim to any kind of nutrition cult. Dogmas are just not my thing.

Balance health and pleasure. Eating healthily doesn't mean sacrificing enjoyment. By focusing on high-quality, nutrient-dense foods, you can nourish your body while still savoring delicious meals.

Tips for enjoyable, healthy eating:

1. Experiment with new recipes and cuisines
2. Use herbs and spices to enhance flavor
3. Practice mindful eating
4. Share meals with friends and family
5. Allow occasional indulgences without guilt

Cultivate a positive relationship with food. View your dietary choices as nourishment and self-care rather than restriction. This mindset can lead to sustainable, long-term healthy eating habits that enhance both physical and mental well-being.

Last updated: January 23, 2025