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Gesund essen muss weder kompliziert noch teuer sein – im Gegenteil: Schon fünf einfache Lebensmittelgruppen reichen aus, um den Körper mit allen wichtigen Nährstoffen zu versorgen und das Immunsystem nachhaltig zu stärken.
In Die Big Five der Ernährung präsentieren TV-Spitzenkoch Andi Schweiger und Ernährungsexperte Dr. Stephan Lück ein revolutionäres Konzept: Hülsenfrüchte, Vollkorngetreide, Kartoffel- und Wurzelgemüse, Zwiebel- und Kohlgemüse bilden die Basis einer vitalen Ernährung. Mit Kräutern, Nüssen, Eiern, Milchprodukten und ab und zu Fleisch oder Fisch entstehen daraus überraschend einfache und doch raffinierte Rezepte – voller Geschmack, Kraft und Inspiration.
Dieses Buch bietet Ihnen praxisnahe Rezepte für den Alltag, fundiertes Hintergrundwissen und einen klaren Leitfaden, wie Sie sich ohne Überforderung gesund und genussvoll ernähren können. Ob schnelle Mahlzeiten oder kreative Kombinationen: Die „Big Five“ machen es leicht, sich fit, energiegeladen und gesund zu fühlen.
Entdecken Sie, wie wenig es braucht, um mehr Wohlbefinden, Vitalität und Lebensfreude auf den Teller zu bringen.
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Veröffentlichungsjahr: 2025
Paul Schulz
Die Big Five der Ernährung Wie fünf Lebensmittelgruppen Ihr Immunsystem stärken und für neue Energie sorgen
Copyright © 2025 by Paul Schulz
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
This novel is entirely a work of fiction. The names, characters and incidents portrayed in it are the work of the author's imagination. Any resemblance to actual persons, living or dead, events or localities is entirely coincidental.
Paul Schulz asserts the moral right to be identified as the author of this work.
Paul Schulz has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.
Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.
First edition
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1. Chapter 1
2. Chapter 1: Introduction to the Big Five of Nutrition
3. Chapter 2: Understanding the Role of Legumes
4. Chapter 3: The Power of Whole Grains
5. Chapter 4: Potatoes and Root Vegetables: Nature's Nutrient Riches
6. Chapter 5: The Importance of Onions and Cruciferous Vegetables
7. Chapter 6: Building a Flavorful Diet with Herbs and Nuts
8. Chapter 7: The Role of Dairy and Eggs in Healthy Eating
9. Chapter 8: Incorporating Occasional Meat and Fish
10. Chapter 9: Simple and Wholesome Recipes for Every Day
11. Chapter 10: Meal Planning and Preparation Tips
12. Chapter 11: Boosting Your Immune System with Nutrition
13. Chapter 12: Energy-Boosting Recipes for a Busy Lifestyle
14. Chapter 13: Understanding Nutrient Synergy in the Big Five
15. Chapter 14: Navigating Food Labels and Making Healthy Choices
16. Chapter 15: Overcoming Challenges in Healthy Eating
17. Chapter 16: Embracing a Healthy Lifestyle for the Long Term
18. Chapter 1: Introduction to the Big Five of Nutrition
19. Chapter 2: Understanding the Role of Legumes
20. Chapter 3: The Power of Whole Grains
21. Chapter 4: Potatoes and Root Vegetables: Nature's Nutrient Riches
22. Chapter 5: The Importance of Onions and Cruciferous Vegetables
23. Chapter 6: Building a Flavorful Diet with Herbs and Nuts
24. Chapter 7: The Role of Dairy and Eggs in Healthy Eating
25. Chapter 8: Incorporating Occasional Meat and Fish
26. Chapter 9: Simple and Wholesome Recipes for Every Day
27. Chapter 10: Meal Planning and Preparation Tips
28. Chapter 11: Boosting Your Immune System with Nutrition
29. Chapter 12: Energy-Boosting Recipes for a Busy Lifestyle
30. Chapter 13: Understanding Nutrient Synergy in the Big Five
31. Chapter 14: Navigating Food Labels and Making Healthy Choices
32. Chapter 15: Overcoming Challenges in Healthy Eating
33. Chapter 16: Embracing a Healthy Lifestyle for the Long Term
Table of Contents
Understanding the Big Five
The Health Benefits of Each Food Group
Practical Ways to Incorporate the Big Five
Building a Grocery List with the Big Five
Overcoming Challenges in Healthy Eating
The Role of Mindset in Nutrition
Nutritional Powerhouses
Benefits for Immune Health
Versatile Ingredients
Cooking and Preparation Tips
Quick and Delicious Legume Recipes
Understanding Whole Grains
Health Benefits of Whole Grains
Selecting the Right Whole Grains
Preparing Whole Grains in Your Meals
Nutritional Profile of Potatoes
The Benefits of Root Vegetables
Delicious Cooking Ideas
Storage and Preparation Tips
The Health Benefits of Onions
Exploring Cruciferous Vegetables
Cooking Tips for Onions and Cruciferous Vegetables
Flavorful Recipes Featuring Onions and Cruciferous Vegetables
The Benefits of Herbs
Incorporating Nuts into Your Diet
Flavor Combinations with Herbs and Nuts
Practical Tips for Using Herbs and Nuts in Cooking
The Nutritional Importance of Dairy
The Benefits of Eggs
Incorporating Dairy and Eggs in Popular Recipes
Exploring Dairy Alternatives
The Role of Meat and Fish in Nutrition
Choosing Sustainable Options
Simple Ways to Incorporate Meat and Fish
Enjoying Meat and Fish in Moderation
Understanding the Big Five Ingredients
Quick and Nutritious Breakfast Ideas
Lunch Recipes for a Busy Day
Simple Dinner Ideas
Snacks for Healthy Energy Boosts
Understanding the Importance of Meal Planning
Tips for Efficient Grocery Shopping
Meal Prep Made Simple
Strategizing for Quick Meals
Exploring Creative Recipe Ideas
Understanding the Immune System
Nutrients Essential for Immunity
The Big Five and Immune Health
Creating Balanced Meals for Immune Support
The Importance of Quick and Nutritious Meals
Breakfast Boosts for Energy
Satisfying Lunches on the Go
Energy-Boosting Snacks
Dinner Ideas for Busy Evenings
The Concept of Nutrient Synergy
Pairing Foods from the Big Five
Nutrient Absorption Basics
The Role of Timing in Food Pairing