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Hot and Greasy: You Should Better Avoid 5 Dishes During Your Lunch Break

During the lunch break, many people grab fast food – after all, there is often not much time to eat. However, there are 5 dishes that you should better avoid.

Fast food during the lunch break: because it has to be fast

Although such a lunch “to go” is anything but relaxed, it saves time and is usually delicious. The choice of the right lunch should not be underestimated. Most people leave much more time for breakfast and rethink their eating habits more often. But at midday work is pressing and people only eat because of hunger. Lunch is the prerequisite for an energetic and successful second half of the day.

In the long run, the unhealthy lunch breaks can become a habit and have some nasty side effects. Fast and stress eaters are more likely to develop metabolic syndrome. These include obesity, dyslipidemia, high blood pressure and insulin resistance. In the short term, symptoms such as bloating or heartburn can be expected.

In order to prevent the mentioned possible side effects of permanently unhealthy lunches, you should avoid the following dishes in the future:

#1Pizza

A well-known lunchtime classic. A whole pizza is usually eaten up in just 30 minutes, because the break just doesn’t allow for more time. However, our favorite Italian food should remain the exception, because it contains significantly more sodium than the average adult needs per day. Elevated sodium intake can lead to high blood pressure and cardiovascular disease.

#2 Sandwich

Even the popular sandwich or roll is not necessarily good for our body. A lavishly filled roll with greasy sauces or cold cuts usually covers half of an adult’s nitrite and nitrate requirement. It is better to choose a vegetarian alternative or a simple sandwich – without sauces.

#3 Burgers

The burger is also a popular lunchtime dish. Most of the time, fries and a soft drink are ordered as well. In combination, the calorie value of the meal naturally jumps up quite a bit. However, with this high-fat, calorie- and sodium-rich food, overweight, diabetes and high blood pressure must be expected if consumed more frequently.

#4 Grilled Chicken

Grilled chicken is loaded with fat and sodium. In general, fried meals are often viewed very critically. In very large quantities, they often lead to cardiovascular problems and can even have fatal consequences.

#5 Hot Dogs

The well-known sausage with a roll, roasted onions and sauce almost completely fills the daily requirement of saturated fatty acids for an adult. In addition, there is a sodium intake that should not be underestimated, because a high sodium content can lead to high blood pressure. This also increases the risk of suffering a stroke or developing heart failure. In addition, excessive intake of fatty acids leads to higher cholesterol levels. This increases the risk of a heart attack or stroke even more.

Better: Tips for a healthy lunch

To avoid all side effects and dishes, but still enjoy a healthy and relaxed lunch break, here are a few tips:
60-30-10 principle: 60 percent of the break time is meal time, 30 percent exercise time and 10 percent relaxation time.
Eat in peace and take your time.
Choose lots of fruits and vegetables for your dish.
Avoid toppings on white bread, prefer whole grain rolls.
Consume animal products in moderation.
If possible, avoid fast food altogether.
Do you drink much

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If You Fast During The Day, You Can Dig in in The Evening: Is This Nutritional Myth True?

The tactic is common among people trying to lose weight: starve during the day and eat at night. Not a good idea, says nutritionist Holger Klemm. He reveals how to do it better and how to ensure that the “candy tsunami” doesn’t even roll in the evening.

Starvation diet has the opposite effect

At the latest with this tip, most people who want to lose weight rebel. They torment themselves with a meager fasting diet during the day and then hear from me that their metabolism would actually be really happy if it got a little more food. Instead, the starvation diet that many are struggling with conveys a very different message. With this behavior they put their bodies on the alert and signal: There is a shortage of food!

The metabolism is drastically slowed down and fat burning slows down. A rude awakening in the evening when the body finally gets energy supplies: practically every calorie consumed ends up in the fat depot.

How Many Meals Should You Eat Daily? There are many different recommendations: three, five or eight? Several smaller meals are better because you’re less hungry throughout the day. The blood sugar level remains constant – and the choice of food is simply more varied. My tip: Eat a low-carbohydrate diet with high-quality protein and healthy fats. Five meals a day are ideal – provided you exercise regularly.

Five meals

Five meals every three hours show the body that it is getting energy on a regular basis. So there is no pressing reason for him to store fat. This regularity also brings structure back to our eating habits. Breakfast, lunch and dinner, with two snacks in between. Eat every three hours, even if you don’t feel directly hungry. After some time, your metabolism will automatically become more active and adjust to your new rate.

Avoid cravings

Regular small meals not only boost your metabolism, but also avoid the infamous food cravings. Hypoglycaemia and thus an uncontrolled “candy tsunami” in the evening is unlikely if you eat regularly. The blood sugar level remains relatively constant and the fattening hormone insulin is put in its place. Due to the more frequent meals during the day, it is necessary that you make the main meals smaller than usual so that your total energy intake does not exceed the required level.

The conclusion

Conclusion: Starving during the day to be able to eat what you want for dinner is not a good idea and can lead to health problems and obesity. The body senses some kind of threat and switches over because it doesn’t get enough energy during the day. Especially during the day, when we have to be efficient, we need high-quality nutrients and vital substances from food. My tip: Eat regularly and in moderation – not in bulk – and you will gradually become slimmer. Guaranteed!

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Care Tips for Skin & Hair During Pregnancy

The changes in physical stress during pregnancy are often difficult for the mother-to-be. With some small tricks, it is possible to alleviate the inconvenience. Women who deal consciously with the changed situation will also feel completely comfortable in their bodies with a baby bump and will find it easier to find their way back to their old shape after the birth.

During pregnancy, a woman’s body changes. Not only does the belly grow steadily, but the entire organism also adjusts to the changed situation and the needs of the baby. This puts a lot of strain on the mother’s body. Despite the strain, the mother-to-be can feel completely comfortable in her body if she gets involved with the new body feeling and follows a few tips.

Oil and massage for the abdomen during pregnancy

The heart of every pregnancy is the stomach. The estrogens make the skin more elastic, but special care to prevent cracks and stretch marks is essential. Use a mild oil every day after showering and massage gently into the skin on your stomach. Gently massage with plucking to soften the skin and spread the oil in a circular motion.

Gentle facial care during pregnancy

The facial skin of expectant mothers becomes more sensitive during pregnancy. This often has positive effects, makes skin impurities disappear, and gives a fresh complexion. But the opposite can also be the case, or the skin can become extremely dry. During pregnancy, only use very mild pH-neutral washing lotions and never use alcohol-based face lotions, which can dry out the skin.

Hair wash with a mild shampoo

The hair is also subjected to a special stress test due to the hormonal changes during pregnancy. Pregnant women very often suffer from very greasy hair, which also appears brittle and ill-fitting. It is also possible that the hair appears smoother, thicker, and fuller than before. In any case, you should only use mild shampoos and conditioners for hair care and not blow-dry too hot or even not at all.

Pregnancy exercises for firm mother’s skin

Of course, you should not do too much sport during pregnancy, but suitable gymnastic exercises are good for the body and mind. Light exercises that strain the body without unnecessarily exhausting it are just the right thing for pregnant women. The exercises can be carried out at home, during a special pregnancy gymnastics session, or in the water as aqua gymnastics. They give you a good body feeling and avoid unnecessary fat deposits in problem areas.

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Iron Deficiency During Pregnancy: These Foods Help Against it

Many women are iron deficient during pregnancy. During this time, pregnant women have an increased need for iron. But you can prevent iron deficiency with various foods.

Iron is an important substance for the formation of red blood cells and is essential for the human body. A woman needs about 15 milligrams of iron per day – a balanced diet is normally sufficient for this.

The problem: During pregnancy, the need for iron temporarily doubles. After all, the expectant mother has to take care of the unborn baby in her womb. However, every third pregnant woman does not manage to get enough iron from food, so that many suffer from iron deficiency. However, you can recognize the deficiency by different symptoms and compensate with different foods.

Recognize iron deficiency in pregnancy

The symptoms of iron deficiency are often very non-specific. Acute iron deficiency usually occurs in the last trimester of pregnancy, which is why you should pay particular attention to the following signs from the 6th month:
Fatigue,
constant exhaustion,
Forgetfulness,
concentration problems,
hair loss,
pale skin,
brittle nails,
cracked corners of the mouth,
weakened immune system,
declining physical performance.
In the case of an extreme iron deficiency, the body hardly produces any red blood cells. This can lead to what is known as anemia. In this case a doctor must be consulted. Because red blood cells are important for the baby and the placenta to grow. A 2016 study found that iron deficiency in babies can impair brain development, among other things.

Foods for iron deficiency in pregnancy

To a certain extent, you can prevent and treat iron deficiency yourself during pregnancy. In return, you consume more iron-rich foods and drinks. We recommend that you get the food in organic quality and from the region. In this way you avoid unnecessary pesticides and superfluous transport routes.

The most iron-rich grain product is wheat bran. This contains about 15mg of iron.
Millet flakes are also impressive with around 9mg per 100g.
In addition to a lot of vitamins, pumpkin seeds also contain a lot of iron.
You can also add more dried lentils and white beans to your diet if you suspect iron deficiency.
Soybeans, chickpeas and tofu also contain a lot of the important trace element.
Although spices are only consumed in small amounts, the following spices, for example, contain a lot of iron: cardamom, parsley and cinnamon.
Egg yolk contains about 5.5mg of iron per 100g.
Red juices contain a large amount of iron: beetroot and black currant in particular, but also beets are suitable.
Tip: The body can absorb iron particularly well in combination with vitamin C. Therefore, make sure to supplement your iron-rich meal with fruits and vegetables containing vitamin C. Milk, on the other hand, inhibits iron absorption!

Important: If your iron deficiency gets worse or the symptoms persist for a long time, you should definitely consult a doctor. In order to avoid anemia, he may prescribe you iron-containing supplements.

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Sage Tea During Pregnancy: Why You Should Be Careful

Sage has many healing properties. Tea brewed from sage leaves is said to help against colds, among other things – but caution is advised during pregnancy.

Because of its strong taste, sage is not only valued in the kitchen – it is also used in various forms as a medicinal herb. Whether as an essential oil, as an additive in throat drops or in homemade deodorants: sage is a real all-rounder. Sage tea is particularly beneficial and easy to prepare. It is said to help against colds and be effective for toothache or stomach problems.

Sage tea during pregnancy: Not harmless

Sage leaves contain, among other things, lamiacean tannins that ensure that the mucous membranes in the body contract. This means that small wounds close more quickly and viruses and bacteria have a harder time penetrating them – sage is therefore extremely beneficial for wound healing.

In pregnant women, on the other hand, due to this effect of sage, there is a risk that the uterus will contract and contractions will occur prematurely, which could harm the unborn child. In addition, the essential oil of the sage leaves contains the neurotoxin thujone, which is toxic even for adults in high doses. The unborn child should therefore not ingest it under any circumstances.

However, there is no strict sage ban during pregnancy: You can certainly consume small amounts of sage as a spice in food or even an occasional cup of tea. If you have a cold, you can gargle with sage tea – this way you still have some of the soothing effect of the medicinal plant. If you are unsure or have any doubts, you should of course always ask your gynaecologist.

Sage tea during pregnancy: Effects on breastfeeding

In naturopathy, sage is also known for its inhibiting effect on milk production. Shortly before giving birth and while breastfeeding, you should therefore avoid large quantities of sage tea. If, on the other hand, you want to stop breastfeeding, sage tea is a good herbal alternative to other remedies such as tablets.

Like other herbal teas, sage tea from conventional cultivation is often contaminated with harmful substances. Babies and toddlers in particular should therefore not drink more than one cup a day. It is also advisable to choose organically grown sage tea – or to plant sage yourself.

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Liquorice During Pregnancy: You Should Pay Attention to This

If you want to snack on liquorice during pregnancy, you should be careful. Because in larger quantities, the liquorice contained can harm the child. But you don’t have to do without the candy completely.

The black snack is known for its tart and salty taste and is made from liquorice roots. During pregnancy, however, you should note that large quantities of liquorice can have a negative effect on the development of your baby. The glycyrrhizin contained in the liquorice extract can also cause blood pressure to rise dangerously. So should you avoid liquorice during pregnancy?

Liquorice during pregnancy: the amount makes the difference

As a rule, you can also eat liquorice during pregnancy, as long as you only eat small amounts. Researchers at the University of Helsinki warn that too much liquorice can have serious adverse effects on children’s brain development. The child’s memory can also suffer from the consumption of liquorice. Further consequences for the child can therefore be:
limited vocabulary
concentration problems
poor spatial awareness
Tendency to aggressive behavior
According to the study, licorice during pregnancy can also cause girls to reach puberty earlier and progress faster. But don’t panic: You won’t harm your child if you eat less than 125 grams of liquorice per week.

Glycyrrhizin in liquorice: Dangerous during pregnancy

The harmful effects of licorice are related to the ingredient glycyrrhizin. This substance is contained in the liquorice root. Liquorice products that contain more than 200 milligrams of glycyrrhizin per 100 grams must be labeled as strong liquorice. In 50 grams of strong liquorice there are already 100 milligrams of glycyrrhizin. You should definitely not eat more than that when you are pregnant.

Because excessive consumption can have serious consequences for you and your child:
During pregnancy, the placenta protects your child from certain harmful substances. Glycyrrhizin ensures that this barrier function for the stress hormone cortisol is suspended. As a result, cortisol reaches the baby in large quantities and can have a harmful effect.
Too much glycyrrhizin can also increase blood pressure. This can promote labor and increase the risk of miscarriage.
The Federal Institute for Risk Assessment recommends not taking in more than 100 milligrams of glycyrrhizin per day. You can therefore safely eat up to 100 grams of normal liquorice a day, but you should be careful when consuming strong liquorice.

When should you give up liquorice altogether?

In these cases, it is best to completely avoid licorice during pregnancy:
If you already have high blood pressure, licorice can make your symptoms worse. Therefore, it is better not to eat licorice to reduce the risk of premature labor.
The glycyrrhizin contained in liquorice can also cause complications in cardiac arrhythmias.
The less, the better: For health reasons, you should always consume liquorice in moderation. In addition, the liquorice used is mainly grown in Southwest Asia. Long transport routes are therefore necessary to bring liquorice to our supermarkets. You should also use liquorice sparingly due to the CO2 emissions generated during transport.

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Home Remedies for Nausea During Pregnancy

Natural home remedies can help with nausea during pregnancy. Because as great as the birth of your own child is, it is also exhausting. It demands a lot from the mother-to-be’s body and often causes morning sickness, mood swings, and sometimes pain.

Cause of malaise

Anyone who knows the causes of morning sickness and uses home remedies for morning sickness can find relief. 75% of all women struggle with nausea and vomiting, especially in the first few months of pregnancy. However, there are a number of simple measures that can make this time more bearable.

The nausea of ​​the expectant mother is an important protective mechanism intended to protect the emerging life from harmful influences. In addition, experts assume that the reason for the morning sickness can also be attributed to the hormonal changes in the woman. So it can be said that being nauseous has a positive benefit. But this can also be very stressful. That is why we have collected easy home remedies. You can remedy this without harming mother and child. In addition, read important information about asthma during pregnancy.

Home remedies for nausea during pregnancy

If nausea becomes too severe and avoiding the harmful influences does not help, it is advisable to resort to remedies. However, it is important to choose exactly which preparations the mother uses. Because medicines can also contain harmful substances. As a result, they can have a detrimental effect on the unborn life in the mother’s womb. In case of doubt, the doctor should be consulted.

Otherwise, all home remedies that also do their job for normal nausea are suitable: sage and fennel, aniseed, peppermint, and chamomile as well as centaury and even dill: they all relieve nausea during pregnancy and are harmless for the nascent life. Caraway can also be crushed in a mortar and dissolved in warm water. Also, note our effective home remedies for travel sickness.

1) Warm teas calm the stomach

You should start with warm and soothing teas and rusks. Because both calm your stomach. And these are harmless during pregnancy. You can also take vermouth, although you should pay attention to the alcohol content of the liquid. In general, some drinks with medicinal herbs (without alcohol) can be prepared before pregnancy, which can then be administered to the suffering mother.

2) Ginger for morning sickness

The miracle cure ginger is an old proven home remedy for nausea. Because it is assumed that certain ingredients in the root counteract the urge to vomit. So you should buy and eat candied ginger. Or make yourself a delicious and effective ginger tea.

3) Essential oils for nausea during pregnancy

Essential oils such as tangerine, peppermint, bergamot, or lemon can also help make morning sickness disappear. However, every woman can react differently. That’s why you should find out for yourself which scent helps you. Likewise, other oils such. B soothing lavender oil, relieve other ailments. But before using it, you should clarify whether you are allowed to use it.

4) Lemons for nausea

Much like the essential oils, smelling a lemon can help banish morning sickness. Using lemon juice in the water can also have a good effect. But it is always true that what is helpful for others does not necessarily work for you. That’s why you have to find out for yourself whether the miracle cure lemon will help you.

5) Combat nausea with almond chewing

Many pregnant women report that chewing almonds has helped them with nausea during pregnancy. So you should try this trick too. Almonds are also healthy and delicious. In addition to the tip on chewing almonds, the women in the following video have other interesting tips for you.

6) Eating right to fight morning sickness

If you get sick early in the morning after waking up, you should eat something in bed. Dry biscuits, hazelnuts, rusks, or toast are suitable for this. Then you should lie down for a moment and drink a sweetened herbal tea (peppermint, lemon balm, chamomile, or hops). Because it raises your blood sugar level. Also, an empty stomach is more likely to produce nausea than a slightly full one. So you should effectively combat nausea during pregnancy. Also, note our contribution to proper nutrition during pregnancy and healthy food during pregnancy.

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Diet and Cravings During Pregnancy

Tips on nutrition and cravings during pregnancy. Because pregnancy changes a woman’s body, and not just on the outside. Important nutrients must be supplied to the unborn child through careful nutrition.

While the fetus in the first few months of pregnancy does not require many more nutrients than usual, it starts to do so as early as the fourth month. During this time it is important that the mother-to-be gets enough protein, essential fatty acids, and minerals such as zinc, iodine, and iron, and this is particularly important with important vitamins such as vitamins A, B6, and B12, D, and Vitamin C supplied.

Increased energy demand must be covered

It is true that the need for nutritional energy increases during pregnancy, but it is wrong that many mothers mean well and eat too much food. As a result, many kilos that settle on the hips during the early months are actually not necessary. And from the seventh month at the latest, things get pretty cramped for the unborn child, which often results in the immobility of many mothers.

Nutrition during pregnancy

Every mother-to-be should place a very special focus on foods with a higher nutrient density. Many vegetables, such as broccoli, carrots, potatoes, celery, courgettes, Brussels sprouts, and savoy cabbage contain important nutrients and enrich the body with iron. Fruit is also an important element of a healthy diet during pregnancy. Apples, bananas, tangerines, grapes, and oranges should alternate on the daily menu. Also, note which six foods are part of a healthy diet during pregnancy.

Fruits and vegetables are important for nutrition during pregnancy.

In this context, just the feeling of hunger or the type of hunger can provide indications of what the body actually needs: Anyone who develops a craving for bananas, for example, should have their potassium level monitored, and those who like a lot of oranges may have one Vitamin C deficiency. It is not uncommon for the body to tell us indirectly through its hunger attacks which nutrients it is currently lacking.

Whole grain products and legumes should not be missing either. They contain important ingredients and provide the body with sufficient energy. In addition to a varied and balanced diet, you should also integrate sport into your everyday life as a pregnant woman. This is easily possible if you pay attention to a few points and listen to your body. Targeted foods can also help you against nausea during pregnancy.

Vitamins during pregnancy

Mother and child must be adequately supplied with vitamins. Because especially when it comes to the last few months, mothers should listen to their bodies very carefully and give them what they need. The so-called cravings are no coincidence during this time. In order to build up a sufficient buffer of vital vitamins, he even specifically asks for a specific vitamin. Regularly checked blood counts from the doctor can also provide you with information about this. If you develop a vitamin deficiency despite eating enough fruit, special tablets from the pharmacy can help. Your doctor will be happy to advise you on this as well.

Cravings in pregnancy

It is very often the case that an expectant mother suddenly develops an unbelievable craving for a certain food, such as oranges. Some mothers eat several oranges in a row in one day and on the following days. However, if the cravings are for sweets and the craving for chocolate or something similar arises, this could indicate hypoglycemia. Here, too, you should give in to the body’s desires, but you shouldn’t grab a whole bar right away. It is better to only eat a few pieces, the healthy middle way and a varied diet are always the best choices.

View – that’s what awaits you!

When your child is born, everything changes. The baby turns your world upside down! Use your pregnancy to eat in peace and have time for yourself. For example, add a self-care day where you take care of your hair and skin or meet up with your friends for a girls’ day, where you can also plan a baby shower, for example. But the most important thing is: don’t freak out and enjoy the anticipation!

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Healthy Eating During Pregnancy

Healthy nutrition during pregnancy is important for the good development of the child. But what can you eat during pregnancy and what not? What is certain is that a balanced and healthy diet is good for both mother and child. Therefore we have collected important tips.

Pregnant women should eat consciously. Because the need for nutrients increases. Consequently, there are foods that you should eat more of, such as vegetables and legumes. Meanwhile, you should avoid other foods, such as raw meat or eggs.

That is why a balanced diet is important

Nutrition during pregnancy is an important issue. Because the child’s organism is still developing. And the growing body needs suitable nutrients for healthy development. Consequently, regular exercise and a healthy diet during pregnancy will have a positive impact on the health and well-being of the child in the long term.

But what shouldn’t you eat during pregnancy and what should you eat? As a rule, the recommended diet for all people applies to pregnant women. Accordingly, the regular consumption of vegetables, fruit, and whole-grain products is advisable. You should also eat low-fat dairy products and meat, as well as oily sea fish from time to time. In addition, pregnant women should ensure that they consume the nutrients folate and iodine during pregnancy. And the drinks should be zero or low calories.

Important nutrients during pregnancy

If you are pregnant, you should eat more consciously and not necessarily more. Because the energy requirement is hardly increased in the first phase of pregnancy and increases to 200 to 300 calories in the second phase. In contrast, the need for nutrients increases. And nutrients are very important for the healthy development of the child. For example, an iodine deficiency can negatively affect a child’s brain development.

Healthy diet for pregnant women

There is a lot to consider and pregnant women keep asking themselves “What shouldn’t you eat during pregnancy and what should you eat?” Our table should give you a first insight. Here is a selection of foods that are particularly recommended due to their vital substances. Also, read our article about important vitamins for women. Please note that the foods listed here are of course not the “only right” foods for pregnant women. Nevertheless, your diet should contain healthy and high-quality foods. Therefore, when shopping, pay attention to organic quality goods.

1) Pseudocereals provide protein

Gluten-free pseudocereals, like quinoa or buckwheat, are a great alternative to wheat flour products, which you’re better off reducing during pregnancy anyway. Pseudo-cereals during pregnancy are ideal. Because they contain a lot of protein and iron. Therefore, you should integrate them into your diet during pregnancy.

2) Diet during pregnancy with avocado

The popular superfood avocado is rich in valuable omega-3 fatty acids. The fruit also contains a high proportion of folic acid and vitamin B6. So if you are pregnant, you can often prepare wholemeal bread with avocado or an avocado dip.

3) Eat fish when pregnant

Especially in the case of iodine deficiency, various sea fish, such as haddock or redfish, is a good way to meet the need in abundance. In addition, fish contains a high iron content and is rich in the important vitamin B12. Also, see our article on cravings during pregnancy.

4) Broccoli for iron supply

As is well known, tastes differ when it comes to broccoli. However, it remains undisputed that broccoli is also a healthy source of vital substances for you during pregnancy. Because it has very high iron content and is particularly recommended. Please also note our article on tips for correcting the iron deficiency.

5) Eat eggs when pregnant

If you are pregnant, chicken eggs are good food for you. In addition to valuable proteins, they also offer an above-average proportion of vitamin B12 and folic acid. However, you should never eat them raw! Our natural home remedies for stretch marks are also interesting.

6) Oats against morning sickness

A high proportion of vitamin B6 is said to reduce morning sickness. Therefore, foods like oats or whole grains can be good home remedies for morning sickness. In addition, they provide important nutrients for the development of the child. So they are well suited for a healthy diet during pregnancy.

What not to eat during pregnancy?

In addition to the numerous important nutrients for a healthy pregnancy and a good development of the child, you should avoid some foods and ask yourself: What shouldn’t you eat during pregnancy? Because what many women do not know before their first child is that some otherwise harmless foods can become dangerous for the child during pregnancy.

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9 Tips on How to Avoid Food Waste During The Holidays

Christmas dinner is about feasting with the family. But when we dine so festively, we should be all the more careful not to waste food. Avoid holiday food waste with these tips.

The rest of the Christmas roast ends up in the garbage, the dumplings would have been enough for several large families. It seems absurd: At the festival of love, we treat food in a particularly careless way. And on the other hand, we often become more aware during this time that other people are in need and, for example, dependent on the food banks.

Food waste is a problem at any time of the year

It should actually be a matter of course throughout the year that we handle food carefully and prevent food waste wherever possible. But the numbers are sobering: According to a study commissioned by the Federal Ministry of Food and Agriculture, every consumer throws away around 75 kilograms of food every year.

47 percent of this waste in households would be avoidable and another 18 percent partially avoidable. Unavoidable food waste is, for example, egg, onion or banana skins, which of course we could not eat. We are responsible for the rest ourselves because we shop wrong or throw away food too early.

The best tips against food waste at Christmas

For the Christmas days, when we often feast a lot or have to provide more people with (celebratory) food than in everyday life, you should consider the following things – to prevent unnecessary food waste from the outset.

1. Plan the Christmas menu carefully

How many people come to the feast, which ingredients do you need exactly, what do you cook for lunch and dinner on all public holidays? The more far-sighted you are planning the Christmas menu, the more targeted you can buy the right quantities. That way, there are no exaggerated hamster purchases, some of which end up in the trash.

2. Talk to guests beforehand

It can also be helpful to involve family members in the planning: how many dumplings does your uncle like to have as a side dish? Does the little sister even want a soup beforehand or is that too much for her? Of course, it should be possible to have a second helping if someone is hungrier than expected. But if you make menu planning as individual as possible, you can influence that less is left over overall.

3. Offer lighter fare

Many families have traditional dishes that are served at Christmas. Anyone who is open to modifying traditions a little can try to make what is often very heavy fare lighter. Roast goose with red cabbage and dumplings is hearty and filling – there is a high risk of not eating everything. How about a fresh salad as a side instead? Fish or vegetarian main dishes are also less digestible and the risk of food waste is reduced.

4. Prefer loose goods when shopping

In order to buy the right amount of food as precisely as possible, it is advisable not to use large packs. It is better to buy loose than packaged goods or choose groceries from the deli counter. By the way, this has two advantages: Not only can you more easily adjust the purchases to the number of guests, but you also avoid unnecessary packaging waste.

5. Buy last-minute fresh produce

Do all the Christmas shopping a few days in advance? That’s not a good idea. It makes more sense to procure all food that can be stored well for a long time with sufficient lead time. If the menu includes fresh items like lamb’s lettuce and perishable fruits and vegetables, ideally stock up on those ingredients the day before Christmas Eve. This way you ensure that the food for the feast does not spoil beforehand – causing food waste and despair in the kitchen.

6. Serve small portions

Christmas dinner is the epitome of gluttony. Still, we don’t have to encourage the habit of overeating. Serve multiple courses, but each in small portions – so all guests feel spoiled without the feast getting out of hand. Eating less often means less food waste.

7. Store leftovers properly

If something is left over after the feast, the elaborately prepared meal does not have to end up in the garbage. Store the leftovers in separate containers in the fridge – note the different temperature zones -, freeze them (label with the current date!) or preserve them in some other way, for example by boiling them down. Very important: Do not leave meat and fish at room temperature for a long time and it is best to freeze both immediately after eating.

8. Use the leftovers creatively

Aside from the fact that a second portion of Christmas dinner tastes just as good for lunch the next day: be creative and think about how you can use the leftovers to make something new that is just as delicious. Leftover raclette meat can be fried, for example, and used in casseroles, cold in salads, etc. Leftovers taste cold with tartar sauce, with salad or as a sandwich. Diced and fried with an egg in a pan, dumplings become a completely different dish.

9. Make other people happy

The nice elderly woman who lives next door is spending Christmas alone? She will certainly be happy if you bring her a portion of roast or a piece of stollen if you have miscalculated the amount. You can probably think of another way to make other people happy with a part of your celebratory meal!

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