 Dietary advice
MY OWN HE ALTHY E ATING
ENJOY BEING HE ALTHY – WITH YOUR INDIVIDUAL DIE T PL AN TAILORED TO YOUR NEEDS, YOU WILL FEEL HE ALTHIER AND ABLE TO ACHIE VE MORE .
Everyone eats differently. Which makes sense, as a healthy diet is unique to each individual. Body type, weight, age and other factors play a decisive role. The dietitians at the Waldhotel work closely with doctors, physiotherapists, psychologists, restaurateurs and diet cooks. Our aim is to identify what your individual needs are and to provide you with a holistic consultation. It is the only way that long lasting success can be guaranteed.
HE ALTHINESS THROUGH BAL ANCE
Ailments, obesity and deficiency symptoms – it does not have to come to that before taking measures. It is better to be proactive than reactive. Hence our philosophy: Improve your health and maintain balance in your body at the same time. The “Bürgenstock Colour Cuisine” (BCC) is a new method for tailoring your diet to you and your individual needs. Since everyone is unique, general tips rarely have the desired effect and can often even have side effects. With personalised recommendations tailored to your needs, however, you will reach your goal.
UNIQUE , JUST LIKE YOU
It looks like fun and is easy to understand: With the “Bürgenstock Colour Cuisine” (BCC), we create your nutritional profile following a variety of consultations with you and after taking various measurements. From this we can derive personalised diet recommendations for you, among other things. You can view the plans for three different people here. They are of different ages, genders and occupations, and engage in different degrees of physical activity. With this booklet, you can find out how these three people can eat healthily. Of course, finding out what your optimal diet is would be even more exciting. We will be happy to work with you to help you find out. Carbohydrates Proteins High-quality fats Essential and plant substances Reward snack Fluids
Profile 1 Breakfast Morning Lunch Afternoon Dinner
Profile 2
Profile 3
CARBOHYDR ATES Approx. 25 – 30 g of carbohydrates: · 1 slice of bread · 4 – 5 tablespoons of oats / muesli · 5 – 6 tablespoons of cooked rice · 5 – 6 tablespoons of cooked pasta · 2 –3 medium-sized cooked potatoes · 2 –3 small apples / 1 large apple · 1 medium-sized banana · 1 – 1½ glasses of orange juice · 2 – 3 dried figs · 2 – 3 teaspoons of jam · 1 (small) pot of fruit yoghurt Carbohydrates mainly provide the body with energy. Make sure that your carbohydrate intake is wholesome, and that your level of activity corresponds to it.
PROTEINS Approx. 12 –15 g of protein: · ½ fillet of fish · 6 –7 lightly cooked shrimp · ½ chicken breast · ½ steak · 3– 4 tablespoons of cottage cheese · 2 eggs · 5 slices of turkey cold cuts Protein is mainly responsible for building your body. Each individual cell is based on protein structures. Protein is a priority food type when it comes to muscle building and maintenance.
HIGH QUALIT Y FATS Approx. 5 –10 g fat: · 1 tablespoon of sunflower seeds · ¼ – ½ of a medium-sized avocado · 3–7 black olives · 8 –15 green olives · approx. 1 tablespoon of olive oil · 3– 4 walnuts Just like protein, high quality fats must be included in your diet as your body cannot produce all it needs itself. As well as energy and vitamins, some fatty acids also have anti-inflammatory qualities.
ESSENTIAL AND PL ANT SUBSTANCES Approx. 1 handful of fresh vegetables / 1 small handful of dried fruit: · 1 pepper · ¼ – ½ broccoli · 2 – 4 pieces of asparagus · 200 ml vegetable soup · 1 small mixed salad · 1 handful of dried berries · ½ papaya Essential substances such as vitamins, minerals, and secondary plant substances contribute to important metabolic processes. Due to their protective function, their role in our diet is increasingly important.
MIX Some foods contain relevant quantities of several important nutrients. · Carbohydrates and protein, approx. 5-6 tablespoons of pulses · Protein and high quality fats, approx. ½ slice of salmon · Essential substances and fluids, 200 ml vegetable smoothie
RE WARD SNACK S A small portion of sweets or salted snacks: · 2 – 3 chocolates · 1 thin piece of cake · 1 small scoop of sorbet ice cream Reward snacks should be the exception, not the rule. However, nutrition is about more than just health. As long as the goal is still in sight, it is all right to indulge once in a while.
FLUIDS Approx. 200 ml: · 1 glass of water · 1 cup of tea · 200 ml of bouillon soup 75 % of our body is made up of water. Water ensures that our body temperature is stable and that our body functions properly. Water also provides the major form of transport within the body.
TO BE COMPLE TED BY YOUR DIE TICIAN Allergies and food intolerances
How to deal with days of fasting
Supplements
Notes
PERSONAL NUTRITION PL AN
Have we aroused your interest? Might you be interested in an individual consultation and a personal nutrition profile? Contact us and we will be happy to talk to you about the next step. To be completed by your dietitian during a consultation. Family name First name
Breakfast Morning Lunch Afternoon Dinner
Bürgenstock Hotels & Resort Waldhotel Health & Medical Excellence Medical Service Center 6363 Obbürgen Switzerland T +41 (0) 41 612 66 00 F +41 (0) 41 612 66 11 medical@buergenstock.ch buergenstock-waldhotel.ch