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Noodles, Rice, Bread, Potatoes,  Crackers

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Noodles, Rice, Bread, Potatoes,  Crackers

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You need around 40% of your daily calories of fats.

So if you need around 2000kcal per day, thats around 800kcal.

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You need around 30% of your daily calories of fats.

So if you need around 2000kcal per day, thats around 600kcal.

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You need around 30% of your daily calories of proteins.

So if you need around 2000kcal per day, thats around 600kcal.

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You can eat as much fiber as you want. Ther calories can be taken away from the "carbs - calories".

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1. Choose your protein.

2. Choose your fat-source.

3. Add your carbs.

4. Add as much fiber as you need, to feel full.

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Die Ernährungspyramide - wie viel esse ich? | Bundeszentrum für Ernährung (BZfE)

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Das Bundeszentrum für Ernährung (BZfE) zeigt in Einfacher Sprache wie groß eine Portionsgröße eigentlich ist.

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Tofu, Letils, Peas, Fish, Meat, Egg, Broccoli, Oats, Chiaseeds, Joghurt, Quark

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Tofu, Letils, Peas, Fish, Meat, Egg, Broccoli, Oats, Chiaseeds, Joghurt, Quark

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Fruit, whole grains, Peas, Lentils, Oats, Beans, Mais

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Fruit, whole grains, Peas, Lentils, Oats, Beans, Mais

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Yellow Sources: Butter, Milk, Cheese, Cream, Coconut-Butter

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Yellow Sources: Butter, Milk, Cheese, Cream, Coconut-Butter

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(waiting too long after eating something in the morning can make you extemely hungry and getting food cravings, which make it difficult to focus an healthier food)