Balanced diet


A balanced diet is essential for a healthy skin.

A balanced diet means covering all nutrients, such as carbohydrates, protein, fat and all vitamins and minerals.

Below we have briefly summarized the most important nutrients.


Water, fruits and vegetables

The basis of a balanced diet is fluid. Best in the form of water, unsweetened teas or diluted juices.

Fruits and vegetables should be consumed five times a day. Recommended are 2 servings of fruit and 3 servings of vegetables. (Alternating raw food and steamed or cooked vegetables).

Tip: Place a jug of water or tea in front of you. To cover your daily raw food needs, you can slice fruit and vegetables and bring it into your desk.


Cereals and fiber
Fiber is important for healthy digestion. The best way to meet the need for around 30 grams of fiber per day is through whole grains. The daily “target” is best achieved by consuming four servings of grain, bread, pasta, rice or potatoes every day.


Milk, meat, sausage and eggs

Animal food should be rather rare, and herbal food should be on the menu more often. Nonetheless, dairy and dairy products – three servings a day – are part of a balanced diet.

Fish dishes can be consumed about 1-2x per week.

Meat, sausages and eggs should be consumed in moderation, i.e. a maximum of three portions or pieces per week.


Fats, oils and sweets

Sweets and other snacks should be consumed only to a small extent.

For oils, quality is more important than quantity. In principle, one to two tablespoons of vegetable oils, nuts or seeds should be consumed daily. Since high-quality vegetable oils as well as nuts and seeds contain valuable polyunsaturated fatty acids, they are indispensable for a needs-based diet.


Not only with a balanced diet, you can do something good for your health and your skin. With the right skin care products, such as Declaré Stress Balance products, you will ensure a balanced skin appearance.