{"id":87763,"date":"2026-09-27T12:40:27","date_gmt":"2026-09-27T10:40:27","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/planning-healthy-eating\/"},"modified":"2026-09-27T13:40:16","modified_gmt":"2026-09-27T11:40:16","slug":"planning-healthy-eating","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/","title":{"rendered":"Planning healthy eating: how to change your diet effectively"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">Would you like to lose weight, increase your performance or simply lead a balanced lifestyle? Planning healthy eating is the answer here. Regular exercise is of course part of a healthy lifestyle too, but a well structured nutrition plan plays a central role in it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article you will learn <strong>how you can plan healthy eating<\/strong> and thereby integrate a balanced diet into your everyday life. We will also show you which foods are particularly suitable and how you can adapt your nutrition to suit you individually.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Your path to healthy eating starts here!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >This is what a healthy nutrition plan looks like<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">If you want to plan healthy eating for yourself, a structured set of guidelines helps you to make sure that your body receives all the important nutrients in the right amount with the help of the right foods. That includes both macronutrients and micronutrients. It is based on a combination of sources of carbohydrate, fat and protein, supplemented by vitamins, minerals and fibre. The goal is to ensure a <\/span><b>balanced diet<\/b><span style=\"font-weight: 400;\"> that fills you up and at the same time keeps you healthy.<\/span>[\/vc_column_text][vc_column_text]<\/p>\n<h3 id=\"nutrients-at-a-glance\"><b>Nutrients at a glance: <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Macronutrients and micronutrients are essential components of our diet with different but equally important functions.<\/span><\/p>\n<h4 id=\"macronutrients\"><b>Macronutrients<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Macronutrients are the main suppliers of energy and are needed in larger amounts:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Carbohydrates: the primary source of energy for the brain and the muscles. They supply energy quickly, for example during physical activity.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Proteins: essential for growth, repair and maintenance of body tissue, for building muscle and for the immune system.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Fats: they serve as an energy store, protect the organs, support the absorption of fat-soluble vitamins and are important for hormone production.<\/span><\/li>\n<\/ol>\n<h4 id=\"micronutrients\"><b>Micronutrients<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Micronutrients are needed in smaller amounts, but they are just as important:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Vitamins: involved in many metabolic processes. Example: vitamin C for the immune system, vitamin D for bone health.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Minerals: important for various body functions. Example: calcium for bones and teeth, iron for the transport of oxygen.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Trace elements: needed in small amounts. Example: zinc for wound healing and the immune system.<\/span><\/li>\n<\/ol>\n<h4 id=\"fibre\"><b>Fibre<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Fibre consists of indigestible plant fibres with numerous health benefits: it promotes gut health, supports weight control and lowers the risk of cardiovascular disease.<\/span><\/p>\n<h4 id=\"plant-compounds-secondary-plant-substances-sps\"><b>Plant compounds (secondary plant substances, SPS)<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">SPS are bioactive compounds in plants with health-promoting properties. For example, they have antioxidant effects and anti-inflammatory properties, or they strengthen the immune system through various metabolic processes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced diet with an optimal ratio of macronutrients and micronutrients is decisive for health, for growth and for optimal body function. Macronutrients supply the body with energy and basic building blocks, while micronutrients make sure that biochemical processes run smoothly. (1)<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Start your individual nutrition plan: create it now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >The most important principles for a balanced diet<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep your calorie requirement in balance:<\/b><span style=\"font-weight: 400;\"> Make sure that you stay within your calorie requirement as far as possible, as long as you do not have particular goals that argue against it, such as <a href=\"https:\/\/foodpunk.com\/de\/blog\/ernaehrungsplan-zum-muskelaufbau\/\" target=\"_blank\" rel=\"noopener\">nutrition for building muscle<\/a>. Balance out your calorie intake with physical activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fluid intake:<\/b><span style=\"font-weight: 400;\"> Many people forget how important a sufficient intake of fluid is. Depending on your physical exertion you should drink 2 to 3 litres of water or unsweetened drinks (for example herbal teas) per day. You should therefore avoid sugary or sweetened drinks and alcohol. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A variety of fruit and vegetables: <\/b>Fruit and vegetables should make up the largest share on your plate. Choose as many different kinds as possible in order to cover all the important nutrients (vitamins, plant compounds and so on). Give preference to vegetables over fruit, since fruit often also contains a lot of fruit sugar (fructose).<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Give preference to complex carbohydrates: <\/b><span style=\"font-weight: 400;\">If you reach for sources of carbohydrate, then choose complex carbohydrates by preference (with bread, for instance, the wholegrain version). It does not make your blood sugar rise as quickly and it also supplies you with more nutrients and fibre, so it keeps you full for longer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose high quality sources of protein:<\/b><span style=\"font-weight: 400;\"> We recommend eating a variety of protein sources. Whether eggs, fish, dairy products, nuts, pulses or meat, pay attention to good quality. It is best to reach for organic products and products from pasture-raised animals in order to avoid unwanted contamination. Ideally you integrate a different source of protein into every meal, so that you get all the essential amino acids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Give preference to high quality fats:<\/b><span style=\"font-weight: 400;\"> Plant oils such as olive oil or linseed oil are rich in health-promoting unsaturated fatty acids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fresh ingredients:<\/b><span style=\"font-weight: 400;\"> Avoid processed foods (for example ready meals, snacks, pasta, fried food). They often contain a lot of sugar, salt, poor fats  and additives. <\/span><span style=\"font-weight: 400;\">If you eat too much of these unfavourable foods, your risk of excess weight, high blood pressure, cardiovascular disease and type 2 diabetes can rise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take your time: <\/b><span style=\"font-weight: 400;\">Rather take your time over your main meals instead of regularly snacking on something quickly. That way you not only stay full for longer, your digestion can also recover in between. (2-5)<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_single_image image=&#8221;69034&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Healthy eating made easy: discover your plan!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Nutrient distribution compared: what do science &amp; studies say?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">We have already summarised for you what a healthy diet can look like. But if you now want to plan your healthy eating in concrete terms, you need to know exactly how much of what you need. The most important thing is a balanced ratio of the macronutrients within your daily calorie requirement. If this ratio is right, you usually do not have to worry about your supply of micronutrients, fibre and SPS either. The individual requirement for nutrients varies depending on age, sex, activity level and state of health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are various recommendations for the intake of carbohydrates, proteins and fats. That also has to do with which way of eating you follow or which health goals you have. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common recommendation is that of the German Nutrition Society (Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung, DGE). For adults from 19 to 65 it recommends a protein intake of 0.8 g per kg of body weight (BW) per day. For people over 65 years of age the recommendation is 1.0 g per kg BW per day. (6) It also provides for 30 % of dietary energy in the form of fats. (7) More than 50 % of dietary energy is taken in in the form of carbohydrates. (8) <\/span><\/p>\n<p><span style=\"font-weight: 400;\">By now there are numerous studies which have found that a different distribution of the macronutrients can bring health benefits. The<\/span><a href=\"https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\"> NutriAct study<\/span><\/a><span style=\"font-weight: 400;\"> by the Charit\u00e9 Berlin and the DIfE Potsdam from 2024 found, for example, that an increased intake of fats (35 to 40 % of energy intake) in the form of polyunsaturated fatty acids (15 to 20 % of energy intake) led to a significant reduction in visceral abdominal fat. That is the fat which is deposited between the organs and encourages cardiovascular disease. The researchers found that the combination of more protein (15 to 25 % of energy intake), more fibre and fewer carbohydrates (35 to 45 % of energy intake) was effective. (9, 10)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other <\/span><a href=\"https:\/\/www.ndr.de\/ratgeber\/gesundheit\/Ernaehrung-Mehr-Fette-weniger-Kohlenhydrate,ernaehrung640.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">investigations<\/span><\/a><span style=\"font-weight: 400;\"> had already indicated that a higher intake of proteins and certain fats can offer health benefits, especially in combination with a reduction in carbohydrate intake. (11)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you research further, you will find more recommendations on how you should plan healthy eating. Perhaps you can see what we want to make clear to you with this: there is no one size fits all. Every person reacts differently to foods, for instance, and has individual needs. What is optimal for one person can be less effective for another. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a title=\"Healthy Eating Plan\" href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\"><span style=\"font-weight: 400;\">personalised nutrition plan<\/span><\/a><span style=\"font-weight: 400;\">, as offered by Foodpunk, takes these individual factors into account. It works out the optimal amounts and nutrient compositions for you, based on your personal goals, preferences and health aspects.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Eat healthily, live better: try out your nutrition plan!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >An example day: simple meals for a healthy diet<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">We recommend two to three meals a day, in order to give your digestion the chance to recover. <\/span><\/p>\n<p><b>An example of how to spread them over the day:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast: 20 % of the daily calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunch: 40 % of the daily calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner: 40 % of the daily calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here is an example of a daily plan that is simple to put into practice and supplies you with all the important nutrients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Porridge oats with fresh berries, a teaspoon of linseed and almond milk (300 kcal)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast fillet with quinoa, steamed broccoli and a light yoghurt sauce (600 kcal)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with roasted vegetables and 2 tablespoons of olive oil (600 kcal)<\/span><\/li>\n<\/ul>\n<p><b>Tip:<\/b><span style=\"font-weight: 400;\"> Planning healthy eating works best if you prepare properly what you want to cook during the week. That way you can go shopping once and make sure that you have the ingredients to hand and avoid temptations.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Towards a balanced diet with Foodpunk: start now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Family friendly nutrition made easy<\/h2><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\">A healthy nutrition plan can easily be put into practice for families with <a href=\"https:\/\/foodpunk.com\/de\/blog\/ernaehrung-mit-familie\/\" target=\"_blank\" rel=\"noopener\">children<\/a> as well. Here are a few tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan healthy eating and cook together:<\/b><span style=\"font-weight: 400;\"> If possible, involve all the members of the family in planning and preparing the food. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Simple and suitable for children:<\/b><span style=\"font-weight: 400;\"> Rely on simple dishes such as vegetable stir fries or home-made wraps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b> Healthy alternatives such as vegetable sticks, nuts or unsweetened popcorn<\/li>\n<\/ol>\n<p>[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;69027&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/foodpunk-himbeer-gummibaerchen-ohne-zucker\/&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;69029&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/das-gurken-krokodil\/&#8221;][\/vc_column_inner][\/vc_row_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Plan your meals stress free with Foodpunk!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Typical questions when planning healthy meals<\/h2><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529cbfb44\" data-toggle=\"collapse\" data-target=\"awx_6ab9529cbfb44\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529cbfb44\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>How do I draw up a healthy nutrition plan?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529cbfb44\" aria-labelledby=\"title-awx_6ab9529cbfb44\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">If you want to plan optimally healthy eating, start by working out your calorie requirement. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then choose foods from all three main groups of macronutrients: proteins, carbohydrates, fats.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529cbfbd7\" data-toggle=\"collapse\" data-target=\"awx_6ab9529cbfbd7\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529cbfbd7\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>How many meals per day are ideal?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529cbfbd7\" aria-labelledby=\"title-awx_6ab9529cbfbd7\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">For a healthy diet we plan with 2 to 3 meals, in order to cover your energy requirement and at the same time go easy on your digestion.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529cbfc11\" data-toggle=\"collapse\" data-target=\"awx_6ab9529cbfc11\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529cbfc11\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Is a nutrition plan suitable for children and the family too?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529cbfc11\" aria-labelledby=\"title-awx_6ab9529cbfc11\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Yes, you can plan and carry out healthy eating with your children and your family without any problem. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best thing is to get your personal nutrition plan from Foodpunk. Our nutritional scientists will be happy to help you. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Conclusion: how to make healthy eating work in the long term<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A healthy nutrition plan not only helps you to improve your physical health, it also supports your general wellbeing. Whether you want to lose weight, want to optimise your nutrition or are planning for your family, with the right tips and a well thought out plan you will reach your goals. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">With Foodpunk you can create a nutrition plan tailored individually to you and plan your personal healthy eating, quite simply in a way that fits your everyday life. It is best to try it out right now and feel fitter than ever before in no time at all!<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-healthy-eating\/#buy\" target=\"\" rel=\"\" title=\"Healthy Eating Plan\" class=\"btn--full btn--primary btn--sm \"><span>Get your healthy nutrition plan now!<\/span><\/a><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529cbfecf\" data-toggle=\"collapse\" data-target=\"awx_6ab9529cbfecf\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529cbfecf\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529cbfecf\" aria-labelledby=\"title-awx_6ab9529cbfecf\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p>(1) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (2019). Referenzwerte f\u00fcr die N\u00e4hrstoffzufuhr. 2. Auflage, 5. aktualisierte Ausgabe, 2019.<\/p>\n<p>(2) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (n. d. ).<a href=\"https:\/\/www.dge.de\/gesunde-ernaehrung\/gut-essen-und-trinken\/dge-ernaehrungskreis\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"> DGE-Ern\u00e4hrungskreis.<\/a> [accessed 29.01.25]. https:\/\/www.dge.de\/gesunde-ernaehrung\/gut-essen-und-trinken\/dge-ernaehrungskreis\/.<\/p>\n<p>(3) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (n. d. ). <a href=\"https:\/\/www.dge.de\/gesunde-ernaehrung\/gut-essen-und-trinken\/dge-empfehlungen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Gut essen und trinken, die DGE-Empfehlungen.<\/a> [accessed 29.01.25]. https:\/\/www.dge.de\/gesunde-ernaehrung\/gut-essen-und-trinken\/dge-empfehlungen\/.<\/p>\n<p>(4) Harvard Medical School (2024). <a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/5-principles-of-a-healthy-diet\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">5 principles of a healthy diet.<\/a> [accessed 29.01.25]. https:\/\/www.health.harvard.edu\/healthbeat\/5-principles-of-a-healthy-diet.<\/p>\n<p>(5) Godman, H (2022). <a href=\"https:\/\/www.health.harvard.edu\/nutrition\/the-10-rules-of-a-heart-healthy-diet\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">The 10 rules of a heart-healthy diet.<\/a> [accessed 29.01.25]. https:\/\/www.health.harvard.edu\/nutrition\/the-10-rules-of-a-heart-healthy-diet.<\/p>\n<p>(6) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (n. d.). <a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/protein\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Referenzwert Protein.<\/a> [accessed 14.01.25]. https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/protein\/.<\/p>\n<p>(7) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (n. d.). <a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/fett-essenzielle-fettsaeuren\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Referenzwert Fett, essenzielle Fetts\u00e4uren.<\/a> [accessed 14.01.25]. https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/fett-essenzielle-fettsaeuren\/.<\/p>\n<p>(8) Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (DGE) (n. d.). <a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Referenzwert Kohlenhydrate.<\/a> [accessed 14.01.25]. https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate\/.<\/p>\n<p>(9) Charit\u00e9, Universit\u00e4tsmedizin Berlin (n. d.). <a href=\"https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Hintergrund der NutriAct-Studie.<\/a> [accessed 14.01.25]. https:\/\/endokrinologie.charite.de\/forschung\/adipositas_und_diabetes\/nutriact.<\/p>\n<p>(10) Augustin, B (2024). <a href=\"https:\/\/www.tagesschau.de\/wissen\/gesundheit\/gesunde-fette-100.html\" target=\"_blank\" rel=\"nofollow noopener\">Mit guten Fetten gegen Bauchfett.<\/a> [accessed 14.01.25]. https:\/\/www.tagesschau.de\/wissen\/gesundheit\/gesunde-fette-100.html.<\/p>\n<p>(11) Sina C, Riedl M, H\u00fcmmelgen M (2022). <a href=\"https:\/\/www.ndr.de\/ratgeber\/gesundheit\/Ernaehrung-Mehr-Fette-weniger-Kohlenhydrate,ernaehrung640.html\" target=\"_blank\" rel=\"nofollow noopener\">Ern\u00e4hrung: Mehr Fette, weniger Kohlenhydrate.<\/a> [accessed 14.01.25]. https:\/\/www.ndr.de\/ratgeber\/gesundheit\/Ernaehrung-Mehr-Fette-weniger-Kohlenhydrate,ernaehrung640.html.<\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" data-cb-fbq-enabled=\"true\"><\/script><script>\t\t\t\n\t\t\t\tfunction getUTMParams() {\n\t\t\t\t\tconst urlParams = new URLSearchParams(window.location.search);\n\t\t\t\t\tconst cookies = document.cookie.split(\"; 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