A lot can be written about a healthy diet. However, this article is intended for all those who have no desire or time to read, but would still like to learn the most important rules of a healthy diet in a nutshell. These are rules that do not require a great deal of effort, usually cost nothing, can be practiced with almost any disease and can lead to amazing results with great well-being.
The rules of a healthy diet
Slowly get used to one rule after another. So don’t suddenly change your diet and don’t suddenly change your eating habits completely. Your organism needs time to get used to it. So proceed step by step! Have fun with it!
1. eat only when you are hungry
Only eat when you are really hungry. And stop eating when you’re full – so don’t keep eating just because it tastes so good. You should avoid overeating at all costs. If an acute illness (e.g. cold, flu, gastrointestinal infection, etc.) lacks appetite, fast until you have an appetite again. Listen to your body!
2. take your time to eat!
Always eat slowly! If you are hungry and in a hurry, eat only a few bites, never a main meal. And only when all appointments have been completed do you eat at your leisure.
3. chew thoroughly!
Chew every bite carefully – ideally 30 to 40 times – before you swallow. We have mentioned the advantages above in the introduction. If you do it right, you will still have at least half a full plate when everyone else has finished eating.
4. avoid desserts
Sweets after meals hinder digestion and are unhealthy on their own, especially as they usually consist of sugar, isolated carbohydrates and/or dairy products. Get used to waiting at least half an hour after a meal. The advantage of this is that the desire for sweets usually leaves you during this time. If you still want to eat your dessert, at least it won’t hinder the digestion of the main meal so much. Also, the feeling of satiety has increased and you no longer eat as much of the dessert as you might have done right after eating.
5. breakfast – yes or no?
Do not force yourself to eat breakfast in the morning (see rule 1: Always eat only when you are hungry). If you know that you are not hungry at 7 a.m., but then at 9 a.m. or later, when you are already on your way, then prepare a healthy snack at home, which you can eat at 9 a.m. or whenever you are hungry. In this way you avoid unhealthy snacks in the canteen or at the bakery.
6. eat in the evening at 18 o’clock at the latest
If you eat dinner later than 6 p.m., eating it overnight puts a strain on your digestive system. Also, the digestive strength is usually low in the late evening or even at night. The food remains in the stomach and intestines for a long time and worsens the quality of sleep.
7. several small meals or a few large ones?
Whether you prefer to eat several small meals or better only two to three large meals depends on you, your preferences and possible complaints. If you have problems with your blood sugar level, stay with several small meals a day. Healthy people, however, could also try intermittent fasting. You eat two large meals a day – and soon you will feel fantastic. Why don’t you try this eating rhythm? The healthy eating rhythm. Basically, however, eating several small meals a day has no health benefits. Nor can you lose weight better, as we have already described here: several small or a few large meals.
8. the right drink
The best drink to choose is water. Avoid all sugared or sweetened drinks, all soft drinks, soft drinks, energy drinks, milk drinks and alcoholic drinks.
Juices and smoothies are not drinks, but snacks or starters. You shouldn’t buy fruit juices and smoothies, but always make them fresh yourself. Vegetable juices can be bought in the organic supermarket in organic quality. But it is better to buy fresh juices you have pressed yourself.
When it comes to water, choose either a good spring water from your region or your filtered tap water. We ourselves use the IVY-Bio-Filter for drinking water treatment and are happy to recommend it to others. The water in this mobile drinking water filter is purified and slightly mineralised. It becomes slightly alkaline and tastes excellent – like fresh spring water.
Many overweight people lose weight simply by implementing this one rule – especially if they had previously consumed beverages containing sugar. Those who feel ill often experience an improvement in their condition when they replace all other drinks with non-carbonated water.
Teas should be regarded as a remedy or dietary supplement, not as a source of fluids. Teas provide antioxidants, bitter substances and many other healing substances. They are selected according to current situation and needs.
9. start the day with a glass of water
If you don’t like cold drinks in the morning, drink the water slightly warmed or sipped hot. If you need flavour, add some freshly squeezed lemon juice. Wait at least ten minutes before breakfast. The water stimulates the digestion and helps to quickly drain the accumulated slag at night.
10. full value instead of zero value
Choose wholesome food! So wholemeal bread instead of white bread, wholemeal pasta instead of conventional pasta, brown rice instead of white rice, etc. Wholemeal foods provide more vitamins, more minerals, more trace elements and at the same time more fibre, which has a very positive effect on intestinal health and thus on general health.
11. avoid wheat and wheat products
It is better to use spelt, rye, oat, barley dough and bakery products, as well as the original cereals Einkorn and Emmer. Many people react to wheat with complaints, but rarely associate them with the wheat. If wheat is left out, health often improves:
- Roundup in wheat – gluten is not the only problem
- wheat protein, but not always gluten, causes inflammation
12. Do the gluten test.
The same applies to gluten, a protein found in many cereals (wheat, spelt, rye, oats, barley, kamut, einkorn, emmer). Many people not only react to wheat, but also to gluten in general. If gluten-containing foods are avoided in these cases, things often get better. Gluten-free cereals are millet and maize. Gluten-free pseudo cereals are quinoa, amaranth, teff, canihua and buckwheat.
Nutritional advice for a healthy diet
If you feel overwhelmed and alone with the changeover to a healthy diet and would prefer to consult a nutritionist, we recommend that you seek nutritional advice from a holistic nutritionist. He or she can work with you to determine the right diet for you and put together an individual nutrition plan for you.
Your nutritionist will respond to your needs, your well-being and of course your goals and wishes and accompany you during your change of diet or until you reach your goals. In addition to a completed change in diet, these goals can also include achieving a certain body weight or improving your state of health.
If you wish, your nutrition coach will also accompany you when you buy food, because it is not always easy to distinguish between high-quality food and less recommendable products.