Lyla Lindsey
Austria's traditional cuisine is heavy on meat, cheese, egg noodles, and pastries, which can make it challenging to eat healthily. However, with a bit of knowledge and exploration, it is possible to find nutritious and delicious options. The country's dietary guidelines are represented by a food pyramid with seven levels corresponding to seven food groups, emphasizing a balanced intake of fruits and vegetables, legumes, whole grains, lean proteins, and healthy fats. While traditional dishes like Wiener Schnitzel, potato casserole, and various sweet pastries are indulgent, modern establishments, especially in larger cities, offer an increasing number of vegan and vegetarian options. Additionally, Austria boasts several Michelin-starred restaurants that showcase the country's culinary innovation and experimentation.
Eating Healthy in Austria
| Characteristics | Values |
|---|---|
| Daily fluid intake | 1.5 litres of water, mineral water, unsweetened fruit or herbal teas, diluted fruit and vegetable juices, coffee, black tea |
| Fruit and vegetable intake | 5 servings of vegetables, legumes and fruits every day (3 servings of vegetables and/or legumes and 2 servings of fruit) |
| Fish intake | 1-2 servings of fish (150g) per week (preferably high-fat fish like mackerel, salmon, tuna, herring, or local cold water fish) |
| Meat intake | Up to 3 servings of lean meat or low-fat sausages (300-450g) per week; eat red meat and sausages in moderation |
| Egg intake | Up to 3 eggs per week |
| Fats and oils | Consume 1-2 tablespoons of vegetable oils, nuts, or seeds daily; use baking and frying fats like butter, margarine, or lard sparingly |
| Vegan options | Common in modern establishments, especially in larger cities; try Veggiezz and Swing Kitchen for affordable vegan meals |
| Traditional healthy dishes | Potato salad (with white wine vinegar, mustard, red onions, chives, and spices), Blunzngröstl (sautéed potatoes, onions, and blood sausage), Käsespätzle (Austrian version of mac n cheese) |
| Healthy desserts | Topfentascherl (pastry filled with curd and fruit), Buchteln (sweet rolls filled with jam, curd, or poppy seeds) |
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What You'll Learn
Drink more water and herbal tea
Drinking water and herbal tea is an important part of a healthy diet in Austria or anywhere else in the world. Water is essential for maintaining good health, as it helps regulate body temperature, support vital organ function, and promote cellular health. It also aids in digestion, improves physical performance, and can even enhance your mood.
Herbal teas, on the other hand, are made from tisanes, which are blends or infusions of dried fruits, flowers, spices, or herbs in water. They have been used as natural remedies for centuries and offer a range of medicinal effects. For example, ginger tea has been shown to boost the immune system, combat inflammation, and aid in digestion. Hibiscus tea offers antiviral and cardiovascular benefits and has been shown to be effective against some strains of bird flu. It can also help lower blood pressure and decrease LDL (bad) cholesterol levels.
When it comes to tea, both green and black varieties contain important polyphenols, which are micronutrients found in plant-based foods. These polyphenols have been associated with the healthy regulation of cancer cell growth, leading to a lower risk of developing certain types of cancer. Tea also contains antioxidants, which can help protect against cognitive issues, heart disease, stroke, and diabetes. In addition, the caffeine in tea can contribute to better focus and alertness when consumed in low doses.
However, it is important to note that tea can have some downsides. For example, black tea consumption may cause teeth to stain or become discolored. Additionally, the caffeine in tea may keep you awake at night if you are sensitive to it. Nevertheless, you can always choose decaffeinated or herbal teas, which are naturally decaffeinated and can provide a soothing, sleep-friendly beverage.
In Austria, it is recommended to drink at least 1.5 litres of fluid per day, preferably in the form of water, mineral water, unsweetened herbal teas, or diluted fruit and vegetable juices. So, whether you're enjoying a cup of tea or a glass of water, you're on your way to a healthier you!
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Eat more fruit and vegetables
Eating more fruit and vegetables is a cornerstone of a healthy diet in Austria, as it is in many other countries. Epidemiological studies confirm that a high intake of fruit and vegetables correlates with a reduced risk of cardiovascular disease, various types of cancer, and other diseases.
Austrian adults are not far off from reaching the minimum recommended daily intake of 400g of fruit and vegetables. However, 16% of the population consumes less than 200g of fruit and vegetables per day. The average intake of vegetables is 248g, with leafy, fruit, and root vegetables being the most popular. Pulses are not commonly eaten. Women tend to eat more vegetables than men, with 252g and 242g consumed on average, respectively.
Fresh fruit is the most popular, with stone fruits, citrus fruits, and berries being the favourites. On average, Austrian adults consume 119g of fruit per day, with women eating more than men. Half of the adults surveyed eat less than 100g of fruit per day, while only 26% eat more than the recommended 200g.
To increase your fruit and vegetable intake in Austria, you can incorporate more of the popular fruits and vegetables into your diet. These include grapes, apples, and seasonal fruits like pumpkins from Styria. Vegetables such as onions, peas, carrots, spinach, salad, beans, celeriac, maize, and asparagus are also widely available and used in Austrian cuisine.
In addition to fresh produce, you can also consume fruit and vegetable juices and nectars, and even wine, as Austria is known for its viniculture. Just remember to keep your intake of alcoholic beverages in moderation.
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Consume lean meats and fish
Eating healthy in Austria can be challenging, especially with the country's rich cuisine that is heavy on meat. However, if you're looking to consume lean meats and fish as part of a balanced diet, here are some things to keep in mind:
Austria's food guide is represented by a seven-level pyramid, with each level corresponding to a food group. While the traditional Austrian diet includes a variety of meats, you can make healthier choices by opting for lean meats and fish. Lean meats are generally cuts of meat with lower fat content, and they can be a good source of protein, iron, zinc, and B vitamins. When choosing meat, look for options like beef, veal, pork, and chicken. Pork loin or chop, for example, are leaner options, but remember to trim any excess fat. Chicken and turkey breast, without the skin, are also good choices. If you're a fan of sausages, opt for lower-fat varieties.
Fish is also an excellent source of lean protein and healthy fats like omega-3 fatty acids. Aim for at least one to two servings of fish per week, and choose from a variety of options. Freshwater fish like trout is popular in Austria, particularly in Carinthia. You can also opt for high-fat fish like mackerel, salmon, tuna, or local cold-water fish. If you're looking for a low-calorie option, white-fleshed fish is a great choice, providing less than 3g of fat per serving.
In addition to lean meats and fish, remember to include other food groups in your diet, such as vegetables and fruits, legumes, and healthy fats like nuts and seeds. Variety is essential to ensure you get a range of nutrients, and it's recommended to eat a maximum of around seven servings of lean red meat per week.
By incorporating these suggestions and being mindful of your overall diet, you can enjoy the flavours of Austria while maintaining a healthy balance.
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Healthy vegan and vegetarian options
Veganism and vegetarianism are becoming more and more popular in Austria, and the country is increasingly offering more vegan products. While the traditional Austrian diet is meat and cheese-heavy, many restaurants offer vegetarian and vegan options, and supermarkets stock plenty of vegan products.
If you're staying in Vienna, there are several vegan restaurants to try, including Erich, which offers Mexican-inspired food such as vegan huevos rancheros and bowls, and Harvest Bistro, which serves everything from breakfast to snacks and desserts, including a vegan Wiener Schnitzel. Veggiezz is another popular vegan restaurant in Vienna with five stores across the city. Zum Wohl is a restaurant that offers both Austrian classics and vegan dishes. There are also several all-vegan ice cream shops in Vienna, including Veganista, which has six stores across the city and offers 18 fresh ice cream flavors daily, from hazelnut to matcha.
In Salzburg, GustaV is the city's first and only entirely vegan restaurant, serving sustainable, organic, and delicious food, including vegan versions of traditional Austrian dishes. Vitalbistro Leichtsinn is another small bistro in Salzburg with a daily-changing menu featuring vegan and vegetarian dishes. Denn’s Biomarkt is a great place to browse vegan products, from breads and desserts to tofu, cereals, plant-based milks, cheeses, dips, and chocolates.
Innsbruck is also home to several vegan-friendly spots, including Colours Bar.Bistro, which offers small bites, drinks, and cakes, and Karaffu | coffee culture, a cozy cafe that serves traditional Austrian coffee and cake with vegan options.
If you're looking for vegan fine dining in Austria, Tian is a world-renowned, 100% vegetarian restaurant with locations in Vienna and Munich, known for its healthy and beautifully presented dishes.
- Use resources like Google Maps to find vegan-friendly restaurants. You can search for "vegan" in the review section of a restaurant to see if it caters to vegan diets.
- The HappyCow app can be helpful for finding vegan and vegetarian options near your location.
- Consider staying in accommodation with a kitchen so you can prepare your own vegan meals, especially if you're in more rural areas with limited restaurant options.
- Learn some basic German phrases to help you navigate menus and communicate your dietary restrictions. For example, "Ist das komplett vegetarisch?" means "Is this fully vegetarian?" and "Kein Fleisch, kein Fisch, keine Brühe" means "No meat, fish, or broth."
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Healthy traditional Austrian dishes
Austria is known for its hearty and warming cuisine, which is essential for a country with such cold winters. While Austrian cuisine shares similarities with its neighbours, it has several unique dishes that are worth trying. Here are some healthy traditional Austrian dishes:
Wiener Schnitzel
The Wiener Schnitzel is a national favourite and is often considered Austria's national dish. It is made with veal thighs and served with a lemon wedge, boiled potatoes with parsley, French fries, or a classic Austrian potato salad called Erdäpfelsalat. The potato salad is made from boiled potatoes and sliced onions, tossed in a tangy dressing of vinegar, oil, and mustard, and sometimes includes bacon, parsley, or pickles.
Tafelspitz
Tafelspitz is a traditional Austrian dish where beef or veal is gently boiled in a flavourful broth with root vegetables and spices. The meat becomes tender and flavourful from simmering at a lower temperature, absorbing the broth's essence. Tafelspitz is traditionally served with minced apples and horseradish, adding a unique kick to the dish.
Spinach Dumplings (Spinatknödel)
Spinach dumplings, or Spinatknödel, are tasty dumplings from Tyrol, a region in Austria. They are made with spinach, eggs, butter, garlic, onions, and usually Parmesan cheese. The dumplings are boiled and then finished with melted butter and grated cheese. Spinach dumplings make for a comforting and delicious meal, perfect for a filling lunch or dinner.
Fish from Salzburg
The clear lakes in Salzburg offer ideal conditions for local fish such as trout, char, catfish, and zander. These fish are available fresh or smoked and are considered some of the best-quality fish in Austria. Try a warm, juicy smoked trout straight from the smoker, or indulge in a unique Pannonian fish soup.
Topfentascherl
Topfentascherl is a traditional Austrian dessert, a sweet and savoury pastry filled with curd and loaded with fruit, commonly apricots or bananas. It is a healthy option as it uses fruit instead of sugar and can be found in households, bakeries, and restaurants throughout Austria.
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Frequently asked questions
Some healthy traditional Austrian dishes include:
- Blunzngröstl: a combination of sautéed potatoes, onions, and blood sausage (blunzn).
- Austrian potato salad: a healthy dish without mayonnaise, consisting of white wine vinegar, mustard, red onions, chives, salt, pepper, and other spices.
- Goulash: a paprika-spiced meat stew.
- Apple strudel: a tasty dessert made of flaky dough, cinnamon, and baked apple chunks.
Some healthy modern Austrian dishes include:
- Topfentascherl: a pastry filled with curd and loaded with fruit.
- Brettljause: a cold platter of ham, cheese, pickles, onions, veggies, spreads, meats, bread, eggs, and more.
- Käsespätzle: an Austrian version of mac n cheese.
Vegan menu options are becoming commonplace in modern establishments, especially in larger cities. Healthy fast-food chains like Veggiezz and Swing Kitchen offer affordable vegan and vegetarian meals. There are also gourmet vegetarian and vegan restaurants in Austria, such as Tian in Vienna and Glass Garden in Salzburg.
It is recommended to drink at least 1.5 litres of fluid daily in Austria, preferably low-energy drinks such as water, mineral water, unsweetened fruit or herbal teas, or diluted fruit and vegetable juices. Austrian coffee is also very rich and smooth, similar to Turkish coffee, and can be consumed in moderate amounts.
