pocket-pascal/handover/data/foods.json

[
  {
    "id": "protein",
    "cls": "protein",
    "ic": "🥚",
    "title": {
      "de": "Protein",
      "en": "Protein"
    },
    "thumb": {
      "de": "Mindestens 15–20 g Protein pro 100 g.",
      "en": "At least 15–20 g protein per 100 g."
    },
    "items": [
      {
        "id": "edamame",
        "name": {
          "de": "Edamame",
          "en": "Edamame"
        },
        "basis": "per100g",
        "kcal": 125,
        "proteinG": 14,
        "v": {
          "de": "125 kcal · 14 g",
          "en": "125 kcal · 14 g"
        }
      },
      {
        "id": "egg",
        "name": {
          "de": "Ei (Größe M)",
          "en": "Egg (size M)"
        },
        "basis": "perUnit",
        "kcal": 137,
        "proteinG": 13,
        "v": {
          "de": "137 kcal · 13 g",
          "en": "137 kcal · 13 g"
        }
      },
      {
        "id": "pea_protein_strips",
        "name": {
          "de": "Erbsenproteinschnetzel",
          "en": "Pea-protein strips"
        },
        "basis": "per100g",
        "kcal": 367,
        "proteinG": 61,
        "v": {
          "de": "367 kcal · 61 g",
          "en": "367 kcal · 61 g"
        }
      },
      {
        "id": "feta",
        "name": {
          "de": "Feta (leicht)",
          "en": "Feta (light)"
        },
        "basis": "per100g",
        "kcal": 161,
        "proteinG": 19,
        "f": "caution",
        "v": {
          "de": "161 kcal · 19 g",
          "en": "161 kcal · 19 g"
        },
        "cautionWhy": {
          "de": "Relativ viel Fett und Salz — Portionsgröße im Blick behalten.",
          "en": "Relatively high in fat and salt — watch the portion."
        }
      },
      {
        "id": "chicken_breast",
        "name": {
          "de": "Hühnerbrust",
          "en": "Chicken breast"
        },
        "basis": "per100g",
        "kcal": 111,
        "proteinG": 24,
        "f": "pick",
        "v": {
          "de": "111 kcal · 24 g",
          "en": "111 kcal · 24 g"
        }
      },
      {
        "id": "cottage_cheese",
        "name": {
          "de": "Hüttenkäse",
          "en": "Cottage cheese"
        },
        "basis": "per100g",
        "kcal": 87,
        "proteinG": 12.3,
        "v": {
          "de": "87 kcal · 12,3 g",
          "en": "87 kcal · 12.3 g"
        }
      },
      {
        "id": "like_chicken",
        "name": {
          "de": "„Like Chicken\" (pflanzlich)",
          "en": "\"Like Chicken\" (plant-based)"
        },
        "basis": "per100g",
        "kcal": 140,
        "proteinG": 18,
        "approx": true,
        "v": {
          "de": "≈140 kcal · 18 g",
          "en": "≈140 kcal · 18 g"
        }
      },
      {
        "id": "low_fat_quark",
        "name": {
          "de": "Magerquark",
          "en": "Low-fat quark"
        },
        "basis": "per100g",
        "kcal": 67,
        "proteinG": 12,
        "v": {
          "de": "67 kcal · 12 g",
          "en": "67 kcal · 12 g"
        }
      },
      {
        "id": "beef_fillet",
        "name": {
          "de": "Rinderfilet / Tatar",
          "en": "Beef fillet / tartare"
        },
        "basis": "per100g",
        "kcal": 112,
        "proteinG": 22,
        "f": "pick",
        "v": {
          "de": "112 kcal · 22 g",
          "en": "112 kcal · 22 g"
        }
      },
      {
        "id": "silken_tofu",
        "name": {
          "de": "Seidentofu",
          "en": "Silken tofu"
        },
        "basis": "per100g",
        "kcal": 55,
        "proteinG": 5,
        "approx": true,
        "v": {
          "de": "≈55 kcal · 5 g",
          "en": "≈55 kcal · 5 g"
        }
      },
      {
        "id": "skyr",
        "name": {
          "de": "Skyr",
          "en": "Skyr"
        },
        "basis": "per100g",
        "kcal": 54,
        "proteinG": 10.3,
        "f": "pick",
        "v": {
          "de": "54 kcal · 10,3 g",
          "en": "54 kcal · 10.3 g"
        }
      },
      {
        "id": "tempeh",
        "name": {
          "de": "Tempeh",
          "en": "Tempeh"
        },
        "basis": "per100g",
        "kcal": 184,
        "proteinG": 19,
        "v": {
          "de": "184 kcal · 19 g",
          "en": "184 kcal · 19 g"
        }
      },
      {
        "id": "tofu",
        "name": {
          "de": "Tofu",
          "en": "Tofu"
        },
        "basis": "per100g",
        "kcal": 129,
        "proteinG": 13,
        "v": {
          "de": "129 kcal · 13 g",
          "en": "129 kcal · 13 g"
        }
      },
      {
        "id": "turkey_breast",
        "name": {
          "de": "Putenbrust",
          "en": "Turkey breast"
        },
        "basis": "per100g",
        "kcal": 102,
        "proteinG": 23,
        "v": {
          "de": "102 kcal · 23 g",
          "en": "102 kcal · 23 g"
        }
      },
      {
        "id": "pork_loin",
        "name": {
          "de": "Schweinelende",
          "en": "Pork loin"
        },
        "basis": "per100g",
        "kcal": 143,
        "proteinG": 22,
        "v": {
          "de": "143 kcal · 22 g",
          "en": "143 kcal · 22 g"
        }
      },
      {
        "id": "veal_medallions",
        "name": {
          "de": "Kalbsmedaillons",
          "en": "Veal medallions"
        },
        "basis": "per100g",
        "kcal": 101,
        "proteinG": 22,
        "v": {
          "de": "101 kcal · 22 g",
          "en": "101 kcal · 22 g"
        }
      },
      {
        "id": "pork_fillet",
        "name": {
          "de": "Schweinefilet",
          "en": "Pork fillet"
        },
        "basis": "per100g",
        "kcal": 115,
        "proteinG": 20,
        "v": {
          "de": "115 kcal · 20 g",
          "en": "115 kcal · 20 g"
        }
      },
      {
        "id": "lamb_saddle",
        "name": {
          "de": "Lammlachs",
          "en": "Lamb saddle"
        },
        "basis": "per100g",
        "kcal": 117,
        "proteinG": 20,
        "v": {
          "de": "117 kcal · 20 g",
          "en": "117 kcal · 20 g"
        }
      },
      {
        "id": "chicken_liver",
        "name": {
          "de": "Hühnerleber",
          "en": "Chicken liver"
        },
        "basis": "per100g",
        "kcal": 136,
        "proteinG": 22,
        "v": {
          "de": "136 kcal · 22 g",
          "en": "136 kcal · 22 g"
        }
      },
      {
        "id": "cooked_ham",
        "name": {
          "de": "Kochschinken",
          "en": "Cooked ham"
        },
        "basis": "per100g",
        "kcal": 126,
        "proteinG": 20,
        "v": {
          "de": "126 kcal · 20 g",
          "en": "126 kcal · 20 g"
        }
      },
      {
        "id": "raw_ham",
        "name": {
          "de": "Rohschinken",
          "en": "Cured ham"
        },
        "basis": "per100g",
        "kcal": 190,
        "proteinG": 24,
        "v": {
          "de": "190 kcal · 24 g",
          "en": "190 kcal · 24 g"
        }
      },
      {
        "id": "turkey",
        "name": {
          "de": "Truthahn",
          "en": "Turkey"
        },
        "basis": "per100g",
        "kcal": 110,
        "proteinG": 23,
        "v": {
          "de": "110 kcal · 23 g",
          "en": "110 kcal · 23 g"
        }
      }
    ],
    "sub": {
      "title": {
        "de": "Milch & Joghurt",
        "en": "Milk & yoghurt"
      },
      "items": [
        {
          "id": "greek_yogurt_10",
          "name": {
            "de": "Griech. Joghurt 10 %",
            "en": "Greek yoghurt 10%"
          },
          "basis": "per100g",
          "kcal": 115,
          "proteinG": 5,
          "approx": true,
          "v": {
            "de": "≈115 kcal · 5 g",
            "en": "≈115 kcal · 5 g"
          }
        },
        {
          "id": "natural_yogurt",
          "name": {
            "de": "Naturjoghurt",
            "en": "Natural yoghurt"
          },
          "basis": "per100g",
          "kcal": 61,
          "proteinG": 3.5,
          "approx": true,
          "v": {
            "de": "≈61 kcal · 3,5 g",
            "en": "≈61 kcal · 3.5 g"
          }
        },
        {
          "id": "oatly_barista",
          "name": {
            "de": "Oatly Barista",
            "en": "Oatly Barista"
          },
          "basis": "per100g",
          "kcal": 68,
          "proteinG": 1,
          "approx": true,
          "f": "caution",
          "v": {
            "de": "≈68 kcal · 1 g (kaum Protein)",
            "en": "≈68 kcal · 1 g (barely protein)"
          },
          "note": {
            "de": "(kaum Protein)",
            "en": "(barely protein)"
          },
          "cautionWhy": {
            "de": "Kaum Protein — als Milchersatz kein Baustein für den Proteinanteil.",
            "en": "Barely any protein — not a building block for the protein share."
          }
        },
        {
          "id": "whole_milk",
          "name": {
            "de": "Vollmilch 3,5 %",
            "en": "Whole milk 3.5%"
          },
          "basis": "per100g",
          "kcal": 64,
          "proteinG": 3.4,
          "approx": true,
          "f": "caution",
          "v": {
            "de": "≈64 kcal · 3,4 g",
            "en": "≈64 kcal · 3.4 g"
          },
          "cautionWhy": {
            "de": "Viel Fett bei wenig Protein — lieber magerere Milchprodukte wählen.",
            "en": "High fat for little protein — prefer leaner dairy."
          }
        }
      ]
    }
  },
  {
    "id": "snack",
    "cls": "snack",
    "ic": "🥤",
    "title": {
      "de": "Proteinsnacks für Steffi",
      "en": "Protein snacks for Steffi"
    },
    "thumb": {
      "de": "Mindestens 15 g Protein, maximal 5 g Zucker und 8 g Fett. Check: Zucker oder Sirup sollten nicht an 1. Stelle der Zutaten stehen.",
      "en": "At least 15 g protein, max 5 g sugar and 8 g fat. Check: sugar or syrup should not be the first ingredient."
    },
    "items": [
      {
        "id": "three_eggs",
        "name": {
          "de": "3 Eier",
          "en": "3 eggs"
        },
        "basis": "perServing",
        "kcal": 205,
        "proteinG": 19,
        "approx": true,
        "v": {
          "de": "≈205 kcal · 19 g",
          "en": "≈205 kcal · 19 g"
        }
      },
      {
        "id": "cottage_berries",
        "name": {
          "de": "Hüttenkäse + Beeren",
          "en": "Cottage cheese + berries"
        },
        "basis": "perServing",
        "kcal": 210,
        "proteinG": 25,
        "approx": true,
        "v": {
          "de": "≈210 kcal · 25 g",
          "en": "≈210 kcal · 25 g"
        }
      },
      {
        "id": "chickpea_waffles",
        "name": {
          "de": "Kichererbsenwaffeln 90g",
          "en": "Chickpea waffles 90g"
        },
        "basis": "perServing",
        "kcal": 300,
        "proteinG": 17,
        "approx": true,
        "f": "caution",
        "v": {
          "de": "≈300 kcal · 17 g",
          "en": "≈300 kcal · 17 g"
        },
        "cautionWhy": {
          "de": "Kaloriendicht für die Proteinmenge — eher bewusste Snack-Portion.",
          "en": "Calorie-dense for the protein yield — keep snack portions mindful."
        }
      },
      {
        "id": "pumpkin_seeds_30",
        "name": {
          "de": "Kürbiskerne 30g",
          "en": "Pumpkin seeds 30g"
        },
        "basis": "perServing",
        "kcal": 171,
        "proteinG": 9,
        "approx": true,
        "f": "caution",
        "v": {
          "de": "≈171 kcal · 9 g",
          "en": "≈171 kcal · 9 g"
        },
        "cautionWhy": {
          "de": "Kaloriendicht (Fett) — kleine Handvoll reicht.",
          "en": "Calorie-dense (fat) — a small handful is enough."
        }
      },
      {
        "id": "lentil_waffles",
        "name": {
          "de": "Linsenwaffeln 90g",
          "en": "Lentil waffles 90g"
        },
        "basis": "perServing",
        "kcal": 300,
        "proteinG": 18,
        "approx": true,
        "f": "caution",
        "v": {
          "de": "≈300 kcal · 18 g",
          "en": "≈300 kcal · 18 g"
        },
        "cautionWhy": {
          "de": "Kaloriendicht für die Proteinmenge — eher bewusste Snack-Portion.",
          "en": "Calorie-dense for the protein yield — keep snack portions mindful."
        }
      },
      {
        "id": "protein_bar",
        "name": {
          "de": "Magerer Proteinriegel",
          "en": "Lean protein bar"
        },
        "basis": "perServing",
        "kcal": 180,
        "proteinG": 20,
        "approx": true,
        "v": {
          "de": "≈180 kcal · 20 g",
          "en": "≈180 kcal · 20 g"
        }
      },
      {
        "id": "protein_rice_pudding",
        "name": {
          "de": "Proteinmilchreis (2x)",
          "en": "Protein rice pudding (2x)"
        },
        "basis": "perServing",
        "kcal": 340,
        "proteinG": 40,
        "approx": true,
        "v": {
          "de": "≈340 kcal · 40 g",
          "en": "≈340 kcal · 40 g"
        }
      },
      {
        "id": "protein_pudding",
        "name": {
          "de": "Proteinpudding",
          "en": "Protein pudding"
        },
        "basis": "perServing",
        "kcal": 90,
        "proteinG": 20,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈90 kcal · 20 g",
          "en": "≈90 kcal · 20 g"
        }
      },
      {
        "id": "protein_shake",
        "name": {
          "de": "Proteinshake 40g",
          "en": "Protein shake 40g"
        },
        "basis": "perServing",
        "kcal": 150,
        "proteinG": 30,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈150 kcal · 30 g",
          "en": "≈150 kcal · 30 g"
        }
      },
      {
        "id": "turkey_breast_pack",
        "name": {
          "de": "Putenbrust, 1 Packung",
          "en": "Turkey breast, 1 pack"
        },
        "basis": "perServing",
        "kcal": 130,
        "proteinG": 28,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈130 kcal · 28 g",
          "en": "≈130 kcal · 28 g"
        }
      },
      {
        "id": "smoked_tofu_cubes",
        "name": {
          "de": "Räuchertofu-Würfel",
          "en": "Smoked tofu cubes"
        },
        "basis": "perServing",
        "kcal": 225,
        "proteinG": 25,
        "approx": true,
        "v": {
          "de": "≈225 kcal · 25 g",
          "en": "≈225 kcal · 25 g"
        }
      },
      {
        "id": "skyr_honey",
        "name": {
          "de": "Skyr/Griech. Joghurt 10% + Honig, 250g+",
          "en": "Skyr/Greek yoghurt 10% + honey, 250g+"
        },
        "basis": "perServing",
        "kcal": 180,
        "proteinG": 25,
        "approx": true,
        "v": {
          "de": "≈180 kcal · 25 g",
          "en": "≈180 kcal · 25 g"
        }
      }
    ],
    "recipe": {
      "title": {
        "de": "Rezept: Whey-Waffeln",
        "en": "Recipe: Whey waffles"
      },
      "text": {
        "de": "40 g Whey-Protein + 1 Ei + 40 g Haferflocken (fein gemahlen) + 60 ml Milch/Wasser verquirlen. ≈25 g Protein.",
        "en": "Whisk 40 g whey protein + 1 egg + 40 g oats (finely ground) + 60 ml milk/water. ≈25 g protein."
      }
    }
  },
  {
    "id": "obst",
    "cls": "obst",
    "ic": "🍎",
    "title": {
      "de": "Obst",
      "en": "Fruit"
    },
    "thumb": {
      "de": "Genauso gut wie frisch: Tiefkühlgemüse spart Zeit und hält Nährstoffe. Achte einfach auf reine Sorten ohne Butter, Sahne oder Salz.",
      "en": "Just as good as fresh: frozen veg saves time and keeps nutrients. Simply choose plain varieties without butter, cream, or salt."
    },
    "items": [
      {
        "id": "apple",
        "name": {
          "de": "Apfel",
          "en": "Apple"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, Kalium, Kupfer",
          "en": "Vit. C, potassium, copper"
        }
      },
      {
        "id": "banana",
        "name": {
          "de": "Banane",
          "en": "Banana"
        },
        "basis": "per100g",
        "f": "caution",
        "v": {
          "de": "Kalium, B6, C, Magnesium",
          "en": "Potassium, B6, C, magnesium"
        },
        "cautionWhy": {
          "de": "Relativ zuckerreich unter dem Obst — Portionsgröße beachten.",
          "en": "Relatively high in sugar among fruit — mind the portion."
        }
      },
      {
        "id": "blueberry",
        "name": {
          "de": "Blaubeere",
          "en": "Blueberry"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. K, C, Mangan",
          "en": "Vit. K, C, manganese"
        }
      },
      {
        "id": "strawberry",
        "name": {
          "de": "Erdbeere",
          "en": "Strawberry"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, Mangan, Folsäure, Kalium",
          "en": "Vit. C, manganese, folate, potassium"
        }
      },
      {
        "id": "granadilla",
        "name": {
          "de": "Granadilla (≈ Passionsfrucht)",
          "en": "Granadilla (≈ passion fruit)"
        },
        "basis": "per100g",
        "approx": true,
        "v": {
          "de": "Vit. C, A, Kalium, B2",
          "en": "Vit. C, A, potassium, B2"
        }
      },
      {
        "id": "pomegranate",
        "name": {
          "de": "Granatapfel",
          "en": "Pomegranate"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. C, K, Folsäure, Kalium, B6",
          "en": "Vit. C, K, folate, potassium, B6"
        }
      },
      {
        "id": "mango",
        "name": {
          "de": "Mango",
          "en": "Mango"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. C, A, B6, Folsäure, Kupfer",
          "en": "Vit. C, A, B6, folate, copper"
        }
      },
      {
        "id": "nectarine",
        "name": {
          "de": "Nektarine",
          "en": "Nectarine"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, A, Kalium, E, Niacin",
          "en": "Vit. C, A, potassium, E, niacin"
        }
      },
      {
        "id": "orange",
        "name": {
          "de": "Orange",
          "en": "Orange"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, Folsäure, Kalium, Calcium",
          "en": "Vit. C, folate, potassium, calcium"
        }
      },
      {
        "id": "passion_fruit",
        "name": {
          "de": "Passionsfrucht",
          "en": "Passion fruit"
        },
        "basis": "per100g",
        "approx": true,
        "v": {
          "de": "Vit. C, A, Kalium, Eisen",
          "en": "Vit. C, A, potassium, iron"
        }
      },
      {
        "id": "plum",
        "name": {
          "de": "Pflaume",
          "en": "Plum"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, K, Kalium, A, Kupfer",
          "en": "Vit. C, K, potassium, A, copper"
        }
      },
      {
        "id": "grapes",
        "name": {
          "de": "Trauben",
          "en": "Grapes"
        },
        "basis": "per100g",
        "f": "caution",
        "v": {
          "de": "Vit. K, C, Kalium, Kupfer, Mangan",
          "en": "Vit. K, C, potassium, copper, manganese"
        },
        "cautionWhy": {
          "de": "Hoher Zuckergehalt — bewusst genießen, nicht naschen ohne Maß.",
          "en": "High in sugar — enjoy mindfully, don’t snack freely."
        }
      }
    ]
  },
  {
    "id": "gemuese",
    "cls": "gemuese",
    "ic": "🥦",
    "title": {
      "de": "Gemüse",
      "en": "Vegetables"
    },
    "thumbLabel": {
      "de": "Tipp",
      "en": "Tip"
    },
    "thumb": {
      "de": "Genauso gut wie frisch: Tiefkühlgemüse spart Zeit und hält Nährstoffe. Achte einfach auf reine Sorten ohne Butter, Sahne oder Salz.",
      "en": "Just as good as fresh: frozen veg saves time and keeps nutrients. Simply choose plain varieties without butter, cream, or salt."
    },
    "items": [
      {
        "id": "broccoli",
        "name": {
          "de": "Brokkoli",
          "en": "Broccoli"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, K, Folsäure, Eisen",
          "en": "Vit. C, K, folate, iron"
        }
      },
      {
        "id": "mushrooms",
        "name": {
          "de": "Champignons",
          "en": "Mushrooms"
        },
        "basis": "per100g",
        "v": {
          "de": "Kalium, Selen, Kupfer, B2",
          "en": "Potassium, selenium, copper, B2"
        }
      },
      {
        "id": "iceberg_lettuce",
        "name": {
          "de": "Eisbergsalat",
          "en": "Iceberg lettuce"
        },
        "basis": "per100g",
        "f": "caution",
        "v": {
          "de": "Vit. K, A, Folsäure, Kalium — nährstoffarm",
          "en": "Vit. K, A, folate, potassium — low nutrient density"
        },
        "cautionWhy": {
          "de": "Nährstoffarm — ok als Volumen, besser mit dichterem Gemüse kombinieren.",
          "en": "Low nutrient density — fine for volume; pair with denser veg."
        }
      },
      {
        "id": "lambs_lettuce",
        "name": {
          "de": "Feldsalat",
          "en": "Lamb’s lettuce"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. A, C, Folsäure, Eisen",
          "en": "Vit. A, C, folate, iron"
        }
      },
      {
        "id": "cucumber",
        "name": {
          "de": "Gurke",
          "en": "Cucumber"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. K, Kalium, Mangan",
          "en": "Vit. K, potassium, manganese"
        }
      },
      {
        "id": "carrot",
        "name": {
          "de": "Karotte",
          "en": "Carrot"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. A, K, Kalium, B6",
          "en": "Vit. A, K, potassium, B6"
        }
      },
      {
        "id": "bell_pepper",
        "name": {
          "de": "Paprika",
          "en": "Bell pepper"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, A, B6, E",
          "en": "Vit. C, A, B6, E"
        }
      },
      {
        "id": "spinach",
        "name": {
          "de": "Spinat",
          "en": "Spinach"
        },
        "basis": "per100g",
        "f": "pick",
        "v": {
          "de": "Vit. K, A, Folsäure, Eisen",
          "en": "Vit. K, A, folate, iron"
        }
      },
      {
        "id": "tomato",
        "name": {
          "de": "Tomate",
          "en": "Tomato"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, K, Kalium, Folsäure",
          "en": "Vit. C, K, potassium, folate"
        }
      },
      {
        "id": "zucchini",
        "name": {
          "de": "Zucchini",
          "en": "Zucchini"
        },
        "basis": "per100g",
        "v": {
          "de": "Vit. C, Kalium, B6, Mangan",
          "en": "Vit. C, potassium, B6, manganese"
        }
      }
    ],
    "note": {
      "de": "Hinweis: Süßkartoffel, Kochbanane und Erbsen zählen hier als Kohlenhydratquelle, Avocado als Fettquelle — siehe dort.",
      "en": "Note: sweet potato, plantain and peas count here as a carb source, avocado as a fat source — see those cards."
    }
  },
  {
    "id": "fett",
    "cls": "fett",
    "ic": "🥑",
    "title": {
      "de": "Fett",
      "en": "Fat"
    },
    "thumb": {
      "de": "Unverarbeitet schlägt raffiniert: Wähle native/kaltgepresste Öle sowie ungesalzene Nüsse. Zutaten-Check: Es sollte nur die Zutat selbst auf der Packung stehen.",
      "en": "Unprocessed beats refined: choose native/cold-pressed oils and unsalted nuts. Ingredient check: the pack should list only the ingredient itself."
    },
    "items": [
      {
        "id": "avocado",
        "name": {
          "de": "Avocado",
          "en": "Avocado"
        },
        "basis": "per100g",
        "kcal": 217,
        "proteinG": 12.5,
        "v": {
          "de": "217 kcal · 12,5 g",
          "en": "217 kcal · 12.5 g"
        }
      },
      {
        "id": "chia_seeds",
        "name": {
          "de": "Chiasamen",
          "en": "Chia seeds"
        },
        "basis": "per100g",
        "kcal": 486,
        "proteinG": 31,
        "f": "pick",
        "v": {
          "de": "486 kcal · 31 g",
          "en": "486 kcal · 31 g"
        }
      },
      {
        "id": "pumpkin_seeds",
        "name": {
          "de": "Kürbiskerne",
          "en": "Pumpkin seeds"
        },
        "basis": "per100g",
        "kcal": 570,
        "proteinG": 44,
        "v": {
          "de": "570 kcal · 44 g",
          "en": "570 kcal · 44 g"
        }
      },
      {
        "id": "linseed_oil",
        "name": {
          "de": "Leinöl",
          "en": "Linseed oil"
        },
        "basis": "per100g",
        "kcal": 837,
        "proteinG": 93,
        "f": "pick",
        "v": {
          "de": "837 kcal · 93 g",
          "en": "837 kcal · 93 g"
        }
      },
      {
        "id": "almonds",
        "name": {
          "de": "Mandeln",
          "en": "Almonds"
        },
        "basis": "per100g",
        "kcal": 612,
        "proteinG": 55,
        "v": {
          "de": "612 kcal · 55 g",
          "en": "612 kcal · 55 g"
        }
      },
      {
        "id": "olive_oil",
        "name": {
          "de": "Olivenöl",
          "en": "Olive oil"
        },
        "basis": "per100g",
        "kcal": 857,
        "proteinG": 91.5,
        "v": {
          "de": "857 kcal · 91,5 g",
          "en": "857 kcal · 91.5 g"
        }
      },
      {
        "id": "walnuts",
        "name": {
          "de": "Walnüsse",
          "en": "Walnuts"
        },
        "basis": "per100g",
        "kcal": 674,
        "proteinG": 62.5,
        "f": "pick",
        "v": {
          "de": "674 kcal · 62,5 g",
          "en": "674 kcal · 62.5 g"
        }
      }
    ]
  },
  {
    "id": "kh",
    "cls": "kh",
    "ic": "🌾",
    "title": {
      "de": "Kohlenhydrate",
      "en": "Carbohydrates"
    },
    "thumb": {
      "de": "Vollkorn zuerst: Achte auf Vollkorn als Hauptzutat. Nutze die 10:1-Faustregel: Auf 10 g Kohlenhydrate sollte mind. 1 g Ballaststoff kommen.",
      "en": "Whole grain first: look for whole grain as the main ingredient. Use the 10:1 rule of thumb: for every 10 g of carbs, there should be at least 1 g of fibre."
    },
    "items": [
      {
        "id": "brown_lentils",
        "name": {
          "de": "Berglinsen",
          "en": "Brown lentils"
        },
        "basis": "per100g",
        "kcal": 319,
        "proteinG": 46,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈319 kcal · 46 g",
          "en": "≈319 kcal · 46 g"
        }
      },
      {
        "id": "buckwheat",
        "name": {
          "de": "Buchweizen",
          "en": "Buckwheat"
        },
        "basis": "per100g",
        "kcal": 343,
        "proteinG": 71.5,
        "v": {
          "de": "343 kcal · 71,5 g",
          "en": "343 kcal · 71.5 g"
        }
      },
      {
        "id": "puffed_spelt",
        "name": {
          "de": "Dinkel gepufft",
          "en": "Puffed spelt"
        },
        "basis": "per100g",
        "kcal": 338,
        "proteinG": 70,
        "approx": true,
        "v": {
          "de": "≈338 kcal · 70 g",
          "en": "≈338 kcal · 70 g"
        }
      },
      {
        "id": "spelt_pasta",
        "name": {
          "de": "Dinkel-Vollkorn-Nudeln",
          "en": "Whole-grain spelt pasta"
        },
        "basis": "per100g",
        "kcal": 338,
        "proteinG": 70,
        "approx": true,
        "v": {
          "de": "≈338 kcal · 70 g",
          "en": "≈338 kcal · 70 g"
        }
      },
      {
        "id": "peas",
        "name": {
          "de": "Erbsen",
          "en": "Peas"
        },
        "basis": "per100g",
        "kcal": 93,
        "proteinG": 10.4,
        "v": {
          "de": "93 kcal · 10,4 g",
          "en": "93 kcal · 10.4 g"
        }
      },
      {
        "id": "oats",
        "name": {
          "de": "Haferflocken",
          "en": "Oats"
        },
        "basis": "per100g",
        "kcal": 372,
        "proteinG": 66.3,
        "v": {
          "de": "372 kcal · 66,3 g",
          "en": "372 kcal · 66.3 g"
        }
      },
      {
        "id": "millet",
        "name": {
          "de": "Hirse",
          "en": "Millet"
        },
        "basis": "per100g",
        "kcal": 363,
        "proteinG": 69,
        "f": "caution",
        "v": {
          "de": "363 kcal · 69 g",
          "en": "363 kcal · 69 g"
        },
        "cautionWhy": {
          "de": "Kohlenhydrat-lastig — als KH-Baustein zählen und Portion begrenzen.",
          "en": "Carb-heavy — count it as the carb block and limit the portion."
        }
      },
      {
        "id": "chickpeas",
        "name": {
          "de": "Kichererbsen",
          "en": "Chickpeas"
        },
        "basis": "per100g",
        "kcal": 108,
        "proteinG": 14.2,
        "v": {
          "de": "108 kcal · 14,2 g",
          "en": "108 kcal · 14.2 g"
        }
      },
      {
        "id": "chickpea_pasta",
        "name": {
          "de": "Kichererbsennudeln / -couscous",
          "en": "Chickpea pasta / couscous"
        },
        "basis": "per100g",
        "kcal": 335,
        "proteinG": 50,
        "approx": true,
        "v": {
          "de": "≈335 kcal · 50 g",
          "en": "≈335 kcal · 50 g"
        }
      },
      {
        "id": "plantain",
        "name": {
          "de": "Kochbanane",
          "en": "Plantain"
        },
        "basis": "per100g",
        "kcal": 122,
        "proteinG": 32,
        "approx": true,
        "f": "caution",
        "v": {
          "de": "≈122 kcal · 32 g",
          "en": "≈122 kcal · 32 g"
        },
        "cautionWhy": {
          "de": "Kohlenhydrat-lastig (stärkereich) — als KH-Baustein, nicht als Obst.",
          "en": "Carb-heavy (starchy) — treat as the carb block, not as fruit."
        }
      },
      {
        "id": "lentil_pasta",
        "name": {
          "de": "Linsennudeln",
          "en": "Lentil pasta"
        },
        "basis": "per100g",
        "kcal": 335,
        "proteinG": 52,
        "approx": true,
        "v": {
          "de": "≈335 kcal · 52 g",
          "en": "≈335 kcal · 52 g"
        }
      },
      {
        "id": "quinoa",
        "name": {
          "de": "Quinoa",
          "en": "Quinoa"
        },
        "basis": "per100g",
        "kcal": 368,
        "proteinG": 64.2,
        "v": {
          "de": "368 kcal · 64,2 g",
          "en": "368 kcal · 64.2 g"
        }
      },
      {
        "id": "red_lentils",
        "name": {
          "de": "Rote Linsen",
          "en": "Red lentils"
        },
        "basis": "per100g",
        "kcal": 326,
        "proteinG": 52,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈326 kcal · 52 g",
          "en": "≈326 kcal · 52 g"
        }
      },
      {
        "id": "sweet_potato",
        "name": {
          "de": "Süßkartoffel",
          "en": "Sweet potato"
        },
        "basis": "per100g",
        "kcal": 86,
        "proteinG": 20.1,
        "f": "caution",
        "v": {
          "de": "86 kcal · 20,1 g",
          "en": "86 kcal · 20.1 g"
        },
        "cautionWhy": {
          "de": "Kohlenhydrat-lastig — als KH-Baustein zählen und Portion begrenzen.",
          "en": "Carb-heavy — count it as the carb block and limit the portion."
        }
      },
      {
        "id": "french_lentils",
        "name": {
          "de": "Tellerlinsen",
          "en": "French lentils"
        },
        "basis": "per100g",
        "kcal": 234,
        "proteinG": 34,
        "approx": true,
        "f": "pick",
        "v": {
          "de": "≈234 kcal · 34 g",
          "en": "≈234 kcal · 34 g"
        }
      }
    ]
  }
]