True athletes eat healthy, knows Speedy. The bunny himself is a huge fan of carrots, bananas and vegetables. The day of a speed4 final, he eats a big bowl of cereals with milk. Of course, from time to time Speedy nibbles on a nutty chocolate bar. After all, who moves around a lot, needs a lot of energy. And you can get energy from healthy foods like fruits and vegetables but also sweets are from time to time allowed. How does Speedy know that? He has learned by using a so called food pyramid to teach him which food items are best for him and which ones he should avoid or eat with moderation. Try it for yourself – look at Speedy´s food pyramid.

Food items on the lower pyramid levels should be eaten in large amounts and as often as you can, the ones on the upper levels should be eaten only in small quantities and not as often. There are no forbidden foods. The combination of foods in the right proportion makes up a healthy diet. Choose the foods as varied as possible out of each pyramid levels. Thus your body is perfectly supplied with all essential nutrients and protective substances.



What to drink?

Water,fruit and herbal, black and green tea (in moderation).


Beverages provide the body with liquid (water), essential minerals (e.g. calcium) and quench the thirst. Water is needed by the human body as a building material for the cells, as means of transport (e.g. blood) and for the regulation of the heat balance (e.g. welding).

According to the food pyramid, the following beverages do not belong to this group: milk, milk-based drinks, juices, energy drinks such as sodas, iced tea, energy drinks, syrups, Light / Zero drinks. Mainly because they are not pure liquid suppliers, but provide a lot of energy (calories) instead and various ingredients (e.g. sugar, fat, protein, vitamins, tooth-damaging acids).


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What to eat?

Vegetables, leafy salads, fresh fruit, mushrooms, canned vegetables.


Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Each fruit and vegetable variety has a different spectrum of valuable ingredients. The more diversified the selection of different varieties, colors and preparations (raw, cooked), the better the body is supplied with the variety of healthy ingredients.



What to eat?

Cereals and cereal based products
e.g. Bread, dough, flakes, flour, pasta, couscous, bulgur, polenta.

Potatoes, sweet potato, cassava.

Rice, unsweetened rice crackers.

e.g. Lentils, chickpeas, white beans, borlotti beans, kidney beans, soybeans, mung beans.

Other plants rich in starch such as Amaranth, quinoa.


Foods in this group provide the body mainly with carbohydrates in the form of starch and are therefore an important source of energy for muscles, brain and other organs. They also provide vitamins, minerals and dietary fibers. These are contained abundantly especially in whole grains.



What to eat?

Dairy products
e.g. milk, yogurt, cheese, cottage cheese, Blanc battu, kefir, buttermilk.

Meat,meat products, poultry.

Fish & seafood.


Vegetable sources of protein
e.g. Tofu, seitan, Quorn.


All foods in this group have in common that they contain plenty of protein. Protein is an important nutrient for the body, e.g. for muscles and the immune system. Each of the mentioned foods also provides other valuable nutrients such as Calcium (milk and dairy products), iron (meat, eggs), vitamin B12 (all animal sources of protein), Omega-3 fatty acids (fish).



What to eat?

Oils & Fats
e.g. vegetable oils, margarine, butter.

Nuts, Seeds & Kernels
e.g. tree nuts, flax seeds, pumpkin seeds.

Oily fruits
e.g. olives, avocados.

e.g. Cream, crème fraiche, coconut milk, mayonnaise.


All foods in this group contain plenty of fat and are therefore an important source of essential fatty acids, and fat-soluble vitamins (e.g. vitamin E). Seeds and nuts are also rich in dietary fiber, protein, minerals, vitamins and phytochemicals. Since fat provides a lot of energy (calories), the body needs only small amounts daily.



What to eat?

Sweets, sweetened beverages, and salty snacks to enjoy in moderation.


All food and drinks of this group usually deliver a lot of energy (calories) in the form of sugar and / or fat. Salty snacks contain also plenty of salt. Too much calories can eventually lead to obesity and even an excess of salt is not good for health. But there is nothing wrong with enjoying something sweet or salty in small quantities from time to time.