The German food pyramid's groups explained: drinks, fruit and vegetables, grains and sides, dairy, protein, oils and nuts, and the extras kept to the tip. How the BZfE and DGE group foods.
The Ernährungspyramide sorts everyday foods into groups — from drinks and plants at the wide base to the extras at the tip. Knowing what goes in each group, and how much of it, is the basis for a balanced day.
Drinks form the base: spread through the day, ideally water and other low-energy drinks. One drinks block is a large glass.
Above them come fruit and vegetables — one combined block since 2024. The rule of thumb is five portions a day; a portion is a handful, or two handfuls for small-cut or chopped fruit and vegetables.
Bread, grains and sides supply the day's energy — four blocks, mostly wholegrain. One block is one or two slices of bread, or two handfuls of cereal flakes, cooked pasta or rice.
Potatoes count here as a side. Together with fruit and vegetables, this group forms the filling, plant-based core of the day.
Milk and dairy supply calcium and protein — two portions a day, such as a slice of cheese, a glass of milk or a pot of yoghurt per portion. In 2024 the recommendation dropped from three portions to two.
The protein block bundles legumes, meat, fish and egg into one daily portion, spread across the week. Oils and fats, plus a small handful of nuts, round out the tier above.
At the tip sit the extras: sweet, salty and fatty foods. They aren't a core group, just a single block meant only for sparing use.
The DGE Ernährungskreis sorts the same foods into seven segments — without extras, but with legumes and nuts as a group of their own. For your personal portions, use the portion calculator.