"The balanced, varied diet" is the best diet for maintaining good health and optimal weight.

  1. Home
  2. NUTRITION & EATING HABITS
  3. "The balanced, varied diet" is the best diet for maintaining good health and optimal weight.

"The balanced, varied diet" provides the body with all the nutrients required for maintaining a healthy body, supporting the regeneration & rejuvenation process.

"The balanced, varied diet" is the best diet for maintaining good health and optimal weight. image 1

"The balanced, varied diet" is the healthiest diet suitable for most people with slight changes.

 

The guiding principles of a "balanced and varied diet."

This article is a direct continuation of the previous article dealing with a variety of methodological issues. Link: Why are there so many diets?

  1. Varied foods, especially from plants, provide the body with all the nutrients.

    1. The absorption of nutrients through proper nutrition is always preferable to supplements.
    2. Diverse foods ensure that the body is not in a state of deficiency in minerals, enzymes, electrolytes, and antioxidants.
  2. The body needs only natural, unprocessed, and non-industrialized foods. (Preferably organic and non-genetically engineered)

    1. Processed and industrialized foods have a far-reaching negative impact on the body and mind.
    2. Many chronic illnesses are the result of poor nutrition. In recent decades, due to changes in life habits and lack of free time, large populations worldwide have been consuming processed and industrialized foods.
  3. Avoidance of one of the food macronutrients is a mistake!

    1. Carbohydrates, natural starches, and sugars are essential for the body. They are not the enemy!
    2. It is challenging to fill a plate and feel full without carbohydrates and starches. Throughout history, humans have consumed starches as nutritional and satiety foods. (In Asia, rice is consumed; in Europe potatoes, in the Americas consumed, corn, and other starchy grains)
    3. The production of vital energy for a body of fats and proteins is possible, but at the cost of a heavy load on the kidneys and liver forced to remove the decomposition products such as ammonia, uric acids, urea, ketones.
  4. Dietary fiber is especially essential for replenishing the intestinal walls. (Dietary fiber exists only in plant nutrition)

    1. Dietary fiber nourishes the good bacteria and prevents the uncontrolled proliferation of parasites and other harmful bacteria, which strain the immune system.
    2. Dietary fiber helps to remove solid waste. Low-fiber nutrition can create chronic constipation, with additional side effects.
  5. Fermented natural foods help maintain a balance of gut flora.

    1. Naturally, fermented foods (non-industrialized and without supplements) are essential for maintaining a healthy immune system.
    2. Examples of fermented foods are yogurt (preferably goat's or sheep's milk), kombucha tea, fermented soy (primarily common in Asia), and sour vegetables (without additives or preservatives in glass jars only.)
  6. The body needs natural oils and fats.

    1. Natural and high-quality oils and fats are part of proper nutrition. They are even essential to prevent obesity!
    2. Oils are required for gut lubrication; gallbladder excretion of bile fluid neutralizes the acidity of the food coming from the stomach.
    3. Natural oils, including saturated fat (such as ghee butter or coconut oil), are essential for the body and do not damage blood vessels and the heart, as previously thought!
    4. The most harmful oils are processed solid vegetable oils. (Such as margarine) or recycled or heated oils. (It turns them into Trans fats.)
    5. Adding suitable natural emulsifiers or small quantities of natural oils & fats. Like olive oil, Ghee butter, avocado, homemade natural sauces. (All natural sauces are suitable emulsifiers.)
      • Lemon, vinegar, olive oil, Ghee, mustard, honey, avocado, and egg yolk are excellent emulsifiers mixed with oils/fats. No wonder that sauces are made of them!
  7. Since most of the animal foods we consume are industrialized, it is advisable to reduce their consumption.

    1. Today's diet (especially the Western diet) is affluent in animal protein in a quantity that exceeds the body's needs.
    2. Animal proteins are hard to digest and produce in the gut, a very acidic environment that causes the proliferation of harmful parasites and bacteria in the digestive tract.
    3. Fish (especially deep-sea fish) are easy to digest. They contain essential omega-3 fatty acids and do not create a very acidic gut environment.
    4. Eggs (particularly organic) are an excellent emulsifier (thanks to the lecithin found in the egg yolk) and are nutritious and easy to digest.
  8. Nutrition habits have great significance!

    1. The composition of food intake, timing, and even the form of chewing and eating speed is of great importance.
  9. Are personalized diets more successful than other diets? (The answer is "YES")

    1. Personalized diets do not contradict "the balanced and varied diet."
    2. Custom diets consider personal preferences, lifestyle, eating habits, availability of foods, budget, etc. It is supposed to produce optimization under constraints.
    3. The main difficulty lies in the fact that there is no uniformity of opinion and no unifying nutritional science theory. Experts, different dietitians will have other recommendations, sometimes even significant differences.

 

This article provides a theoretical and practical background regarding the recommended diet and foods that should be reduced or avoided. For most people, it is difficult to put together a healthy menu independently. I recommend using naturopaths.

 

"The balanced, varied diet" can suit everyone (with slight changes), including vegetarians and vegans.

"The balanced, varied diet" is potent anti-inflammatory nutrition.

  • "The balanced, varied diet" is potent anti-inflammatory nutrition that can initiate the regeneration of damaged tissue, including the brain, (neurogenesis) pancreas beta cells, and all other body organs as well.  

"The balanced, varied diet" - can optimize the body's weight and health in the long run. 

  • Much unprocessed natural food (preferably organic and not genetically modified) with all macronutrients and ingredients. Reduced quantities of animal protein, preferably grass-fed or organic range-free products. Lots of dietary fiber is mixed with natural oils & fats that enable an effective emulsification process. Fermented products with natural live bacteria are essential for good health.
    • Vegetables, fruits, seeds, sprouts, roots, legumes, mushrooms, beans, berries, and nuts should be very high-volume diet components.

"The balanced, varied diet" - Introduction. (Includes balance between all macronutrients.)

  • Natural fats, protein, carbohydrates & sugars are needed; it is wrong to deny completely one of the macronutrients.
  • The need for various foods (mainly from plants) is designed to allow the body to get all the nutrients (enzymes, minerals, electrolytes, dietary fiber, antioxidants) through the food and drinks. High-quality and varied foods, together with sun-controlled exposure, almost eliminate the need for supplements that are sometimes harmful and absorb less than quality food.

Vegans, in particular, need supplementation of vitamin b12 and omega-three fatty acids.

  • Vitamin b12 originates in animals and is essential for many physiological and anti-inflammatory mechanisms.
  • Although omega-three is also present in plants, it is not the same as omega 3 in fish oil. The fish oil has advantages over the omega-three from the plant, especially for adults and people with a weak liver.

Chronic inflammatory diseases patients may suffer from severe farting in general and during recovery processes in particular.

  • Imbalances in intestinal flora often manifested themselves in farting. Farting during the recovery period is often a positive sign! (Contrary to what is commonly thought) they reflect attempts by the good bacteria to control the parasites. (Dead parasites release gas.)
  • Taking control of the good bacteria over the parasites, usually accompanied by many farting. This process can take several months. No need to panic and see the recommended diet as if it failed. On the contrary!

 

"The balanced, varied diet" - Recommended Food:

  1. Start your morning by drinking one cup of squeezed lemon juice mixed with lukewarm water. (It is even better if you add one tablespoon of apple cider vinegar + one tablespoon of olive oil.)
  2. Many vegetables, seeds, sprouts, roots, nuts, legumes, beans, lentils, mushrooms, fruits, and berries.   
  3. Moist low-medium glycemic index starches such as rice, sweet potato, taro root, spelled, quinoa. (You better add a teaspoon of coconut oil, ghee purified butter, or other natural oils for better absorption.)
  4. Eat deep-water fish 2-3 times a week. They are less contaminated and also have high omega-three and vitamin D3 content.
    • Fish is easy to digest and does not create a very acidic environment in the intestines.
  5. Organic range-free eggs (especially the egg yolk) are excellent emulsifiers due to their high lecithin content. (Good quality egg yolk has an orange color.)
    • Egg yolk is rich in vitamin D3. 
  6. Berries are among the most potent antioxidants – combined with any fruit, goat yogurt, cinnamon, and walnuts, they are delicious. (Yogurt, like all probiotics, may cause gas bloating. It is usually a good sign.)
  7. The liver, in particular, benefits from all-natural bitter foods. (Such as grapefruit and dark chocolate.)
  8. Dietary fiber (found only in plant-based diets) is essential for gut recovery. It might cause a reaction like gas bloating. (Fiber helps to feed the good bacteria.)
  9. Fermented products with natural live bacteria such as goat yogurt or natural kombucha are essential for good health.
  10. Consuming high-quality fats like Olive oil, flaxseed oil, hemp oil, Ghee (purified butter), and coconut oil, together with fiber, helps lubricate the lining of the intestinal walls. It is essential to replenish the good bacteria and helps regenerate intestinal wall tissue.
  11. Regular eating of bone marrow (possible in soup) is especially recommended.
  12. Consuming Iodine regularly is essential for proper thyroid function. (The easiest way is by consuming Himalayan pink salt.)
  13. It is recommended to consume foods containing sulfur such as avocado, onion, garlic, broccoli, cabbage, cauliflower, and kale to strengthen the immune system.

 

Which bread is the healthiest? (Sprouted bread, rye, spelled, or whole flour sourdough bread.) 

  • Healthy bread is dense and tends to be massive. (Especially bread made without yeast.)
  • Bread with low gluten is best. Most healthy bread has low gluten. (Although not zero percent gluten.)
  • There are many bread recipes. Most people do not bake their bread. Buying bread from a reliable source is essential. The best are small specialized bakeries the deliver organic whole grain sourdough bread.
  • Sprouted bread is most recommended for everyone. Sprouting releases enzymes that break the grain shell. Sprouted bread has low gluten and is much easier to digest because enzymes start breaking the grain shell. (which is hard to digest.)
  • Low-calorie bread is less dense and weighs less. Heavy bread makes you feel full faster.

Try to minimize eating white flour & yeast bread; it disturbs the gut flora balance.

 

Recommended Beverages: 

  • Water, soda (limited quantities better with lemon) tea, (without sugar or milk), black coffee (without sugar or milk)
  • Freshly squeezed juice. (Not too sweet.)
    • Drinking fresh juice may cause gas bloating. (If it happens, it can be a sign of imbalanced gut flora.) 

 

Not recommended Food & Beverages - Minimize consumption.

  • All Processed food, smoked food, preservatives, canned food. (Huge category.)
  • Soft drinks of all kinds, including diet beverages. 
  • Plain sugars and high glycemic starches. (Such as white flour products, potatoes, white bread, biscuits, cakes, etc.)
  • Eating high doses of sweet fruits. (Especially grapes and watermelon containing mainly glucose.) Sugars can create an imbalance in gut flora.   
  • Trans-fats (found in many industrialized products) like Margarine are very harmful.
  • Yeast bread. (Sourdough bread is much better.)
  • Dairy products are not suitable as they are loaded with sugar (lactose) and too many proteins. Besides, they create an acidic environment in the intestines.
    • Goat’s milk or yogurt is much better. (Limited quantities.)
  • High gluten content products. (Gluten protein is found in most cereals. Gluten tends to adhere to intestinal walls and will probably aggravate symptoms.)
  • Reduce meat & poultry consumption by 50% or more. (Meat & poultry are hard to digest; they create a high acidity environment in the intestines.)
  • It is not recommended to eat large amounts of carbohydrates and animal proteins together. (Especially meat or dairy products with potatoes or other high glycemic starches.)

 

Eating habits.

  • Try to minimize eating away from home, preferably to take home food to work and not buy outside.
  • Chew well, take a break, and eat comfortably.
  • Do not eat late at night.
  • Intermittent fasting (not with zero calories) has many benefits.
  • Fresh vegetables should be sprinkled with olive oil or other selected oils such as hemp oil or flaxseed oil.
  • You should add a little fat with a higher melting temperature, such as coconut oil or Ghee butter, boiled or baked starches, or vegetables. (Although they are saturated fats.)
  • Especially after a meal that includes animal protein (more difficult to digest), it is recommended to take a short 20-30 minute walk at moderate speed. Walking helps the digestive processes.

We eat with all senses; it is desirable to fill the plate with various vegetables with oils & spices. (Including aromatic salt.)

 

Complementary lifestyle recommendations.

  • Try to minimize your medication intake. (They all harm the immune system.)
  • Smoking and drinking alcoholic beverages (including beer and wine) is not recommended, as they damage the immune system.
  • Regular moderate physical exercise. (And Massage if affordable.) 
  • Sound 7-8 hours of night sleep is essential.

 

Why You Should Care About Nutrition.

Sample daily menu. (Several alternatives)

Not all calories are of equal value. By eating natural food, we gain weight much slower than eating processed food. (With the same calories as processed food.)

Recommended links: | Food & beverages pyramid - Summary tableCalories cannot disappear but can be redirected as uncounted - Learn how? |

General comments. 

  • You can switch between breakfast and dinner, but dinner should be light and eaten, not after 19:00.
  • Breakfast is essential. Skipping breakfast is not recommended at all.  
  • The breakfast described here is very big, it should hold until lunch. If breakfast is smaller, the first snack might come before lunch.

First thing in the morning:

  • Squeeze one Lemon, add lukewarm water + apple cider vinegar, and one tablespoon of olive oil. (You can take the olive oil separately.)     
  • Freshly squeezed juice. (before breakfast on an empty stomach) At least one big cup 2-4 times a week.

Extremely tasty, nutritious, and satisfying fruit salad with mango, pear, sheep yogurt, cinnamon, and walnuts.

Breakfast:

A large vegetable salad meal. (Salty.)

  • Five color salad (or more): Cucumber, peppers, radish, tomatoes, green onion with olive oil, or natural sauces.  It is recommended to add sunflower seeds, pumpkin, or pine nuts.
  • You can also add these ingredients as well.  
    • 1/4 - 1/2 avocado. (Depends on the size.)
    • Two tablespoons of raw Tehina. (Ground sesame.)
    • 2-4 times a week - Omelet with one organic or free-range eggs egg, fried with Ghee (purified butter) or coconut oil, onions, garlic, mushrooms, sprouts. (When ingredients cut small, the frying takes 3-4 minutes)
    • Two small slices of sourdough or sprout bread.
    • Himalayan pink/ black salt on top.

Or a large fruit salad meal. (Sweet.) 

  • Or two sliced fruits (any combination) with 4-5 big tablespoons of goat or sheep yogurt, cinnamon + a handful of walnuts + a handful of berries of any kind.

 

Lunch.

A complete and large meal (Lunch or dinner) with an emphasis on boosting the immune system. (Glutathione-rich meal.) 

  • Left - Onion and fried garlic, sprouts, fish, tasty, satisfying, and easy to digest.: White and purple onions, garlic, sprouts, lightly fry in ghee butter plus paprika and cumin spices, black Himalayan salt. (Contains sulfur) plus sea bass fish fillet in the oven.
  • Right - Salad with ten different ingredients.: Cucumber, tomato, red pepper, red onion, radish, avocado, sunflower seeds, tahini, thistle oil, black Himalayan salt. A slice of toasted rye sour bread. 

 

The desired quantity varies according to the ingredients. 

Soup.

  • Soup of any kind. (Adding bone marrow is recommended.)

Cooked or steamed vegetables & starches. (Allow easy frying.)

  • A portion of the low glycemic moist starches. (Such as steamed rice or sweet potatoes.) Add one teaspoon of natural oils/fats to improve emulsification. 
  • Lentils, beans, sprouts, legumes. – Big plate.
    • Broccoli, cauliflower, cabbage = cruciferous. Most recommended.
    • Adding onions and garlic half coked supports the immune system.
    • It is recommended to have a wide variety of plant-based food. It brings to the body more diversified nutritional values. (Demands more cooking and groceries)
  • 3-4 times a week wild-caught fish or meat. (Small portions).

 Fish or meat meal.

  • One medium fish fillet. (Norwegian salmon, halibut, tuna, or other deep-sea fish)
  • Chicken or any other meat (preferably organic or grass-fed) but not more than once-twice a week – a small portion of 120 – 150 grams.

A handful of almonds, cashew nuts, Brazil nuts, and walnuts.

All snacks: (Maximum 2-3) 

  • A handful of unroasted nuts. (Not more than once a day.) 
  • Apple/Banana or any other fruit.
  • One medium slice of sourdough or sprout bread with avocado, tehina, or other natural spread, with tomatoes or other sliced vegetables.  

 

Dinner: (Few choices or combinations in between.)

Option 1. (Sweet.)

Quaker porridge with goat's milk and water plus coconut oil, ghee butter, honey, and hazelnut paste. On top, cinnamon and walnuts.

  • Porridge with goat milk + purified or boiled water (half water and half goat milk) 4 tablespoons of Quaker oatmeal and natural fats/oils. (Ghee, coconut oil, pure ground hazelnuts.) It is possible to add one teaspoon of honey. 

Option 2. (Sweet.)

  • Two sliced fruits (any combination) with 4-5 big tablespoons of goat or sheep yogurt, cinnamon + a handful of walnuts + a handful of berries of any kind.
  • Antipasti - steamed or baked vegetables with spices and olive oil.

Option 3. (Salty.) 

  • Five color salad (or more): Cucumber, peppers, radish, tomatoes, green onion with olive oil, or natural sauces.  It is recommended to add sunflower seeds, pumpkin, or pine nuts.
  • You can also add these ingredients as well.  
    • 1/4 - 1/2 avocado. (Depends on the size.)
    • Two tablespoons of raw Tehina. (Ground sesame.)
    • 2-4 times a week - Omelet with one organic or free-range eggs egg, fried with Ghee (purified butter) or coconut oil, onions, garlic, mushrooms, sprouts. (When ingredients cut small, the frying takes 3-4 minutes)
    • Two small slices of sourdough or sprout bread.
    • Himalayan pink/ black salt on top.

  

No reason to feel hungry; it is not a low calories diet.

  • Low-calorie diets are hard to follow for a long time; they might create a ketogenic response (like fasting) because the body breaks fats for energy. Digesting proteins for energy produces ammonia and uric acid. Eating starches (in limited quantities) is a must.

             

For those interested in losing weight, you should consider adopting a healthier lifestyle, which will inevitably result in optimal weight. If you are interested in a "simple diet" without lifestyle changes, although required, one should consider that the result will probably be short-term.

Quality natural varied food is tasty and contributes to maintaining good health, optimal weight, and a younger look.

 

Reading the article was Interesting/Beneficial?
NO
0
YES
22
May interest you:
Add New Comment
We use cookies to improve the user experience on the site. Learn moreI Agree