Types of Food

There are mixed opinions on the topic of cereals and pseudocereals. Some of them say cereals are good and others say that they are not because they were introduced only after the agricultural revolution and therefore our digestion is not made for them. Some say that pseudocereals are better than cereals, but they were also introduced during the agricultural revolution. When it comes to cereals the only thing I can tell you is that you can limit your white wheat flour consumption and instead go for whole grain alternatives.

• cereals: spelled, rye

• pseudocereals: buckwheat, oats, amaranth, millet, quinoa

Meat and fish are excellent ways of getting proteins as well as other micronutrients (like Omega-3 or Omega-6). I try to eat as vegetarian as possible, so I don’t consume these products often, but sometimes I make exceptions (either because there is no option when I travel or because I am craving something after a long time). Still, I believe that if people like meat and fish they can consume them in small quantities a few times a week. There are different types of meat and fish and I would recommend you buy the “good” ones. First of all, you can buy lean meat with low fat (white meat is better than red meat). And second, you can buy local quality meat (if possible from people you know) because the mass meat industry is no good neither for the animals who live in fear and are tortured nor for you who eat all the antibiotics and chemicals they feed them with.

Milk products and other animal products, like eggs, can serve as proteins for a vegetarian diet. Again, there are many differences in qualities. You can try to buy these things from local farmers who treat the animals in a good way. The topic of milk products is also very discussed. Even though milk and milk products have proteins and other micronutrients they also contain a lot of fat and can be a problem for your digestion and your skin. Some milk products are better than others, for example, kefir, skyr, or natural yogurt. I try to limit my animal product consumption. For milk products, it's very easy - first of all because the countries where I live usually don’t have many milk products, and even when I am back in Germany once a year I like to drink soy milk or other alternative milk. The only thing I make an exception for while in Germany is cheese. I am also not a big fan of eggs but have to eat them as a protein source in countries where Tofu and Legumes are not easily available.

I have read many different opinions on legumes, like beans, lentils, and chickpeas. Some of them say that they are very healthy as they contain proteins and other micronutrients. Others say that we just started eating them after the agricultural revolution and therefore our digestion is not made for them. As someone who doesn’t eat a lot of meat and eggs, the protein argument wins for me – although I completely understand the other side as well.

There are many vegan protein alternatives and again some of them are better than others. I prefer natural alternatives, like Tofu and Tempeh. What I am not a big fan of is industrial and chemical-made “vegan meat” because industrial products are exactly what I try to avoid in my nutrition. I think as a vegan you can always live with Tofu, Tempeh, and legumes. 

Nuts and seeds are very healthy and good for your body. They have "good" fat, proteins, and other micronutrients. I try to eat a handful of nuts (almonds, hazelnuts, walnuts, pecan nuts, Brazil nuts, cashew nuts) and seeds (pumpkin and sunflower) per day. 

Drinking water is very important and most people don’t drink enough. When I was in Highschool I used to have a lot of headaches and I didn’t know where they came from. Until one day a teacher asked me if I drink enough and I found out I wasn’t. Since then, I try to drink at least 2L of water per day and I don’t suffer from headaches anymore. It’s important that you also don’t drink too much, because at some point the water will take all the minerals from your body to the outside (unless you drink water with special salt rich in minerals, then you can drink the amount you want). 

You can also drink tea without sugar instead of water. I am not a big fan of other drinks, especially fruit juices from the supermarket which have more sugar than fruit. Alcohol should be avoided or consumed in small quantities and if you do consume it, you could drink red wine because at least it has some polyphenols. Coffee and cocoa can also be consumed in small quantities and if possible pure without any sugar or milk.