The Nutrition Society recommends a diet that is at least 75% plant-based

The German nutrition society Deutsche Gesellschaft für Ernährung (DGE) has updated its dietary guidelines, making substantial changes based on sustainability and health factors.

The guidelines, developed using mathematical optimization models, recommend a diet that is at least 75% plant-based. Legumes (such as beans, peas and lentils) now have their own place, while there’s more emphasis than ever on eating a variety of fruits, vegetables and whole grains.

Intake of more plant proteins is also beneficial to health. Among them, soy protein can be called a complete protein and has always been a very popular plant protein.

The guidelines recommend that meat intake should be limited to a maximum of 300 grams per week, while dairy recommendations are reduced from three to two servings per day. Plant-based fats (such as vegetable oils) are preferred over animal sources (such as butter), while water and unsweetened tea are recommended beverages.

For those who don’t eat meat, the DGE recommends eating more legumes, vegetables, whole grains, nuts and oils. Dairy products can be replaced with plant-based alternatives as long as adequate calcium, vitamin B2, and iodine intake are ensured. Some foods and drinks – such as alcohol and processed products high in fat and sugar – have been excluded entirely from the new nutritional requirements recommendations because they are not considered healthy in any quantity.

Nutritious healthy diet

‘We need to make dietary changes immediately’

The new guidelines echo the updated Nordic Nutrition Recommendations released last year, which recommended a diet centered on unprocessed plant-based foods. They recommend limiting meat intake to 350 grams per week and consuming dairy products in moderation and eliminating high-fat dairy products entirely.

There is growing evidence that a plant-based diet has health benefits, including improved cardiovascular health, reduced risk of Alzheimer’s disease, and slower aging. The benefits are so great that some hospitals even offer plant-based meals by default.

“If we want to eat healthily and at the same time protect the environment, we need to make immediate changes to our diets,” said Professor Dr. Bernhard Watzl, President of the DGE and Head of the DGE Working Group on Food-Related Nutritional Recommendations. “Eating mostly fruits and vegetables, whole grain cereals, legumes, nuts and vegetable oils will not only protect your health. On the other hand, the production of animal foods such as meat and dairy products is more polluting to the environment, and large amounts of meat Consumption of alcohol is associated with a higher risk of certain diseases.”