The 25 rules of a Healthy Diet Plan
There is a lot to be said about healthy Diet Plan. However, this article is intended for those who have no desire or time to read, but still want to get to know the most important rules of a healthy diet in a nutshell.
These are rules that do not require much effort, usually cost nothing, can be practiced in almost every illness and can lead to amazing results with great well-being.
Slowly get used to one rule after another. So do not stop your diet suddenly and do not suddenly throw your previous dietary habits completely over the pile. Your organism needs time to get used to it. So go step by step! Have lots of fun with it!
1. Only eat when you are hungry
Only eat if you are really hungry. And stop eating when you’re full, so do not just eat because it tastes so delicious.
You absolutely should avoid overeating. If you have an acute appetite for an acute illness (eg, cold, flu, gastrointestinal infection, etc.), then fast until you have an appetite again. Listen to your body!
2. Take time to eat!
Basically eat slowly! If you are hungry and in a hurry, eat only a few bites, never a main meal. And only when all appointments are done, you eat in peace.
3. Chew thoroughly!
Chew each bite carefully – ideally 30 to 40 times – before swallowing. The advantages we have mentioned above in the introduction.
If you do it right, you’ll still have at least half the plate full when all the others have finished eating.
4. Avoid desserts
Sweets after eating impede digestion and are unhealthy in themselves, especially since they usually consist of sugar, isolated carbohydrates and / or dairy products.
Get used to waiting with the dessert at least half an hour after the meal. The advantage: Most leaves you in this time the desire for sweets.
If you still want to eat your dessert after all, it does not interfere at least as much the digestion of the main meal.
Also, the feeling of satiety has now increased and you do not eat as much of the dessert as it might have been right after eating.
5. Breakfast – yes or no?
Do not force yourself in the morning for breakfast (see rule 1: Always eat only when you are hungry).
If you know that you are not hungry at 7 o’clock, but then at 9 o’clock or later, so if you are already on the way, then prepare at home with a healthy snack, which you then at 9 o’clock or Whenever hunger comes, you can have breakfast.
In this way you avoid unhealthy snacks in the canteen or at the bakery.
6. Eat at the latest at 18 o’clock in the evening
If you eat dinner later than 18 o’clock, the food loads overnight your digestive system.
However, the digestive power in the late evening or even at night is usually low. The food stays in the stomach and intestines for a long time and worsens the quality of sleep.
7. Several small meals or a few big ones?
Whether you prefer to have several small meals or better only two to three large meals depends on you, your preferences and possible complaints.
Anyone who has problems with blood sugar levels, stays with several small meals a day. But healthy people could also test intermittent fasting once.
You eat two large meals a day – and you’ll soon feel fantastic. Try out this eating rhythm: the healthy eating rhythm.
Basically, however, eating several small meals a day has no health benefits. Also, you can not lose weight better, as we have already described here
8. The right drink
As a drink, you should choose only water. Avoid sweetened or sweetened beverages, all sodas, soft and energy drinks, milk drinks and alcoholic beverages.
Juices and smoothies are not drinks, but snacks or appetizers. Fruit juices and smoothies you should not buy, but better always fresh produce.
Vegetable juices can be bought in the organic supermarket in organic quality. But even better are fresh self-pressed juices here.
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 recommend it to others.
The water is purified and slightly mineralized in this mobile drinking water filter. It is slightly alkaline and tastes great – like fresh spring water.
Many overweight people lose weight by implementing this one rule – especially if they have previously consumed sugary drinks.
Those who feel ill often experience an improvement in their condition when they exchange all other previous drinks for non-carbonated water.
Teas should be considered as a remedy or supplement, not as a liquid supplier.
Teas provide antioxidants, bitter substances and many other healing substances. They are chosen according to the current situation and need.
9. Start the day with a glass of water
If you do not like cold drinks in the morning, then drink the water slightly warmed or sips also hot. If you need taste, add some freshly squeezed lemon juice.
Wait at least ten minutes before you have breakfast. The water boosts the digestion and helps to quickly dissipate the nightly accumulated slags.
10. Whole value instead of zero value
Choose wholesome food! Whole wheat bread instead of white bread, wholewheat pasta instead of traditional pasta, brown rice instead of white rice, etc.
Whole grain foods provide more vitamins, more minerals, more trace elements and at the same time more fiber, which has a very positive effect on intestinal health and thus on general health.
11. Avoiding Wheat and Wheat Products
Better use dough and baked goods made from spelled, rye, oats, barley or even from the original grains Einkorn and Emmer.
Many people respond to wheat with discomfort but rarely associate it with wheat. Leaving the wheat away is often healthier:
- Roundup in the wheat – Not just gluten is the problem
- Wheat protein, but not always gluten, causes inflammation
12. Make the gluten test
Similar to gluten, a protein in many cereals (wheat, spelled, rye, oats, barley, kamut, einkorn, emmer).
Many people not only respond to wheat, but generally to gluten with complaints. If gluten-containing foods are avoided in these cases, it often works better.
Gluten-free cereals are millet and corn. Gluten-free pseudo-cereals include quinoa, amaranth, teff, canihua and buckwheat.
Take the gluten test, try gluten free for 60 days, and wait and see how you feel. However, the ancient cereals – Einkorn, Emmer – are often much better tolerated than the gluten-rich “normal” cereals such as wheat and spelled.
Here you test the personal gluten sensitivity and let your own body decide what is good for you and what does not.
- Gluten-heated autoimmune diseases
- Gluten obscures the senses
- Gluten is better for multiple sclerosis
- Gluten can promote the development of allergies
- Does gluten-free diet protect against type 1 diabetes?
- Nine hidden gluten sources
- Wheat gluten promotes overweight
13. Sugar – No thanks!
Sugar and sugary products (sweets, fruit yogurts, puddings, cakes, etc.) contribute greatly to discomfort and disease. Who creates the sugar removal, will notice how well it is to live without sugar.
You can concentrate better, chronic symptoms improve, you spend less time at the dentist and also in sports much more efficient.
However, no one has to do without sweets, as is often believed. There are very delicious healthy sweet meals, eg. Healthy desserts and healthy cakes, even chocolate can be made from healthy ingredients.
14. Eat rawevery day Raw
Raw food is that food which humanity has developed over millions of years. It delivers pure nutrients and vital substances in the form that our body knows best.
Make sure to eat a large portion of raw food every day, at least during a meal – either for breakfast (fruit salad, smoothie, oatmeal cereal), as a snack (vegetable sticks, green smoothie) or for lunch (health food, salads, sprouts Etc.).
Remember: always eat raw food before the cook food, so z. B. first the salad, then the main meal. By “salad” is meant not just a leaf salad. Shrimp kohlrabi, beetroot, radish, carrots, celery, etc. are also included.
Not everyone can tolerate raw food in the evening. So if you have a weak digestive system and / or are not used to raw food, eat the raw food until about 2pm and in the evening better a steamed vegetable dish.
And just do not forget about raw food rule number 3! Chew thoroughly!
15. Staple Vegetables
The staple in healthy eating is vegetables. The main ingredient of your meals is therefore vegetables.
There are legumes, whole rice, wholemeal pasta, wholemeal couscous, wholegrain bulgur, polenta, quinoa, buckwheat, etc. and / or tofu / tempeh (as a burger, patty, roast, etc.).
There are also delicious tempeh from chickpeas in the meantime. Buy vegetables and fruits as seasonally and regionally as possible – and always give preference to organic products.
Vegetables can be prepared raw or gently stewed. Sharp searing or preparation methods with a lot of fat should be avoided.
16. Eating raw
Fruits should be eaten raw, not cooked. Raw fruits have a cleansing effect – when eaten alone and on an empty stomach. Eating fruits together with other foods can cause discomfort and indigestion.
However, this is not the fault of the fruit, but the unfavorable combination (see also point 24).
Because fruits are digested faster than any other food group. If you eat them together with other food groups, these inhibit the rapid intestinal passage of the fruits.
The fruits are thus unnaturally long in the digestive system and begin to ferment there now. Flatulence, stomach ache and stomach cramps can be the result.
There is really no real reason for cooking fruits, because it tastes so raw that it would not make it tastier to cook – unlike some vegetables.
And you do not have to – like cooking beans to neutralize certain poisons in it. Only allergens are destroyed to some degree during cooking, but these substances do not bother the non-allergic one bit.
And as the cooking process also reduces the valuable nutrients in the fruit in terms of quantity, cooking clearly leads to a loss of quality that is not worthwhile.
17. Meat, fish, eggs & dairy – better not
Meat usually does not make you sick in modest quantities (two servings a week). But meat (and its products) does not fit into a healthy diet.
Because as healthy you should only call a diet, if it is not only good for humans, but also for the rest of the world.
And a diet of meat is neither healthy for the environment nor for the corresponding animals. For them, choosing a human for a meat-based diet is not only unhealthy but painful and ultimately fatal.
If you want to eat meat or fish, you should not do it more than twice a week and buy the meat directly from the organic farm.
In this way one is so considerate, if one wants to use the word in connection with meat consumption at all, to spare the animal the slaughterhouse transport and enterprise.
Sausage and other processed meat products should not be eaten. Most of these products contain numerous additives such i.e. nitrite and are associated with an increased risk of illness in connection:
- Meat increased risk of death after survived breast cancer
- Red meat increases the risk of cancer
- bladder cancer by meat
- meat increases risk of diabetes and heart diseases
- meat and milk: an intermediary dangerous pathogens
- Sudden cardiac death by red meat
- Kidney Failure by Meat
- Meat Eaters Die earlier
Fish is hardly an alternative consedering the overfishing of the oceans and the exposure to heavy metals and other environmental toxins or conditions in the factory farms of conventional aquaculture.
If eggs are eaten, then only organic eggs; preferably from the organic Bio-supermarket.
For the rearing of pullets there are no regulations in the “normal” organic industry and for the use of veterinary medicines either.
A Bio-farm, on the other hand, adheres to strict rules and regulations. Many medicines are only partially permitted or completely prohibited.
From our point of view, dairy products are not adult foods and very often lead to complaints that unfortunately are not associated with dairy products.
These include frequent respiratory infections, constant throat clearing, tendency to allergies, chronic head and / or digestive complaints, chronic skin problems and constant tonsillitis and middle ear infections in children.
Rice milk, oat milk, almond milk or – if tolerated – soymilk can be used instead of cow’s milk.
18. If snacks, then healthy snackshealthy snacks
Choose healthy snacks – best homemade, for example Green kale chips, potato chips, green smoothies, shakes, vegetable sticks, nut balls, trail mix, dried fruit, fresh fruits, whole grain crackers with delicious dips and much more.
19. Which salt instead of table salt?
Instead of saline, it is best to use a herbal salt, rock salt or crystal salt. These are natural salts without additives.
Use salt sparingly, which works well with the use of herbal salt, since a large proportion here consists of herbs. More than a total of 3 – 5 grams of salt per day is not recommended.
Take into account also the salt in finished products, because they are very salted! Yes, over finished products you consume up to 80 percent of the daily amount of salt.
For example, 50 grams of salami already contains 1.5 grams of salt. A bowl of bread per 100 grams of 2 grams of salt.
20. Take care when buying spices!
When buying spice mixtures, look for possible levels of flavor enhancers (monosodium glutamate) and other undesirable additives.
Better use spice blends from the organic supermarket or the organic online trade, use natural spices that also have healing properties, eg. Ginger, turmeric, cumin, cinnamon, pepper from the mill, vanilla, cardamom, curry, etc. or make your own spice mixture.
Choose organic products here too, as they are not contaminated with pesticide residues and are preserved more gently.
21. Finished Products
Conventional finished products often contain superfluous and harmful additives.
Therefore always buy finished products from the producer / manufacturer, eg. Bread at the organic bakery (not in the supermarket), dairy and meat products from the farm, dairy products in the organic supermarket.
You can also buy veggie burgers, tofu products, ready-to-eat soups or similar in the organic supermarket – or in the conventional supermarket, you can choose those products that contain no questionable or unnecessary additives and ingredients, i.e no flavor enhancers, no sugar, no sweeteners, preservatives, Dyes, emulsifiers etc.
Also buy vinegar, mustard, ketchup and similar finished products best only in the organic supermarket or organic online trade, because the products are offered there as natural as possible, high quality raw materials and, moreover, no superfluous food additives are used.
It is best if you avoid finished products as much as possible. Much can be made, for. As ketchup, bread, yogurt and more.
22. Eat a low-carb intake
The daily intake of fat can be 10 – 30 percent of the total calorie amount. So if you eat 2400 kcal per day, you can eat between 240 and 720 kcal in the form of fat, with 10 grams of pure fat (vegetable oils, butter) bringing 75 to 90 kcal.
In any case, you choose healthy fats and oils in organic quality, which were produced gently (extra virgin) and pay attention to a balance between saturated, monounsaturated and polyunsaturated fats (omega-3 and omega-6), with the latter you should also pay attention to a good ratio of about 5 to 1 (omega-6 to omega-3).
In practice, this is how it works:
- Coconut oil should be used for heating and baking
- for baking use also butter (if you still have dairy products) or a high quality vegetable margarine (eg Bio-Alsan)
- for gentle sautéing while preparing vegetables and for salads a natively extra olive oil
- Only for raw food dishes you take linseed oil and hemp oil
- On the bread, a high-quality organic margarine or organic butter in question, of course – if you like – coconut oil, coconut, nutmeg, peanut, olive butter (olive oil a little salt and put for about 1 hour in the freezer)
- From time to time you can also use pumpkin seed oil, sunflower oil or other high quality oils, only these omega-6-rich oils should not be used regularly.
23. Wild herbs & bitter plants
If you want to eat a very healthy diet, then incorporate wild plants into your diet.
At the next walk or at the next weed weeding in the garden just picking up dandelion, plantain, call, greed etc., then cut small and add to the salad or smoothie.
Wild plants are highly superior to vegetable crops in terms of nutrients and protein content.
In addition, they provide a lot of antioxidants and other high-level substances that can very well protect against diseases, support the body’s detoxification and reduce oxidative stress.
Wild plants are, among other things, so healthy because they still have natural bitterness, which has long been bred out of the culture vegetables.
Endive salad, chicory and kale have not tasted bitter for a long time. But a few decades ago, they did that very well.
Especially bitter substances protect the digestive system and improve the functions of the liver and the gall – and in this way prevent a lot of illnesses.
Bitter substances also promote the body’s base formation, reduce the desire for sweets and help in the regeneration of the liver, bile and the entire digestive system.
Eat the best daily bitter substances, either in the form of wild herbs, herbs, spices, teas or in the form of special dietary supplements with bitter substances (eg bitter base herb mixture, bittrio (alcohol-free bitter elixir or similar).
If you have digestive problems after meals If you have chronic illnesses, you should relieve the burden on your body wherever you go, in which case you should look for a specific combination of foods to make your meals and see if you feel better.
- Always eat fruits for you Do not mix them with other food groups (especially cereals, nuts, legumes and high-starch vegetables) Typical examples of these combinations are “normal” diets: cake with fruit, bread with jam, fruit muesli, rice salad with raisins, carrots with apples, etc.
There is only one middle of life It is easy to mix with fruit (if the mixture is well chewed!) – and these are the green leafy vegetables (such as In the original of the green smoothie).
- Always eat raw food first, then cook food.
- Try to make yourself feel better if you do not eat starchy dishes (potatoes, bread, pasta, rice) with protein-rich foods (meat, fish, dairy, cheese, eggs).
- Always eat the easily digestible, then the less digestible. Clues can give you this text: Healthy digestion
25. Regional and seasonal food
If possible, always buy locally and seasonally. Ideally, look for a farm shop near you, where the products of this farmer are sold from the farm.
Abo-box delifvery are also a great way to support local producers and obtain seasonal foods.
In this way you get the freshest possible food, which were often harvested only in the morning and at noon on your plate.
The nutrient and vital substance losses are minimal in this way. Moreover, this is the most environmentally friendly way of shopping and eating.
Because regional and seasonal foods do not require long transport routes, energy-intensive greenhouses and hardly any warehouses.