"The balanced, varied diet" provides the body with all the nutrients required to maintain a healthy body and mind, supporting regeneration and rejuvenation.
The diversity of diets, supplements, and a wide range of products (primarily industrialized) makes it very difficult to choose a personal and family diet. Consistently, people think they are eating healthy food. On closer inspection, it turns out that this is not the case! The explanation for the phenomenon stems from the ambiguity of the whole subject of nutrition science, which does not have an agreed and precise methodology. Everyone has the right to name the diet after them and advertise and market it. This article attempts to establish the principles and rules for an optimal diet that can serve most of the population, including chronic patients. (With minor changes)
The fundamental requirements of a healthy diet. (The balanced, varied diet complies with them all)
This article is a direct continuation of the article dealing with various methodological issues. Link: Is there a health justification for many categories of diets?
General principles and guidelines:
1 Support tissue rehabilitation, including regular production of neurotransmitters and neurogenesis of the brain's cells.
- Mainly serotonin and dopamine. (To prevent Parkinson's disease) Serotonin has an essential effect on mood.
2 Varied foods, predominantly plant, provide the body with all the nutrients.
- The absorption of nutrients through proper nutrition is always preferable to supplements.
- Diverse foods ensure the body is not deficient in minerals, enzymes, electrolytes, and antioxidants.
3 The body needs only natural, unprocessed, and non-industrialized foods. (Preferably organic and non-genetically engineered)
- Processed and industrialized foods have a far-reaching negative impact on the body and mind.
- Many chronic illnesses are the result of poor nutrition. Due to changes in life habits and lack of free time, large populations worldwide have been consuming processed and industrialized foods in recent decades.
4 Avoidance of one of the food macronutrients is a mistake!
- Carbohydrates, natural starches, and sugars are essential for the body. They are not the enemy!
- 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, and the Americas, corn and other starchy grains)
- 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, removing the decomposition products such as ammonia, uric acids, urea, and ketones.
5 Dietary fiber is critical for replenishing the intestinal walls. (Dietary fiber exists only in plant nutrition)
- Dietary fiber nourishes good bacteria and prevents the uncontrolled proliferation of parasites and other harmful bacteria, which strain the immune system.
- Dietary fiber helps to remove solid waste. Low-fiber nutrition can create chronic constipation, with additional side effects.
6 Fermented natural foods help maintain a balance of gut flora.
- Naturally, fermented foods (non-industrialized and without supplements) are essential for maintaining a healthy immune system.
- 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.)
7 The body needs natural oils and fats.
- Natural and high-quality oils and fats are part of proper nutrition. They are even essential to preventing obesity!
- Oils are required for gut lubrication; gallbladder excretion of bile fluid neutralizes the acidity of the food coming from the stomach.
- 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!
- The most harmful oils are processed solid vegetable oils. (Such as margarine) or recycled or heated oils. (It turns them into Trans fats.)
- Adding suitable natural emulsifiers or small quantities of natural oils & fats. Like olive oil, Ghee butter, avocado, and 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 sauces are made of them!
8 Since most of the animal foods we consume are industrialized, reducing their consumption is advisable.
- Today's diet (especially the Western) is affluent in animal protein in a quantity that exceeds the body's needs. The quality of animal food depends mainly on the food the animal has received.
- Animal proteins are hard to digest and produce an acidic environment in the gut, which causes the proliferation of harmful parasites and bacteria in the digestive tract.
- An average cow weighs about 600 kg and produces milk suitable for feeding calves, not humans. Cow's milk is too concentrated in proteins. Goat's milk (less sheep) is similar in composition to breast milk and is much healthier, but its price is very high.
- Deep-water fish (less polluted) and Eggs (preferably organic) are relatively easy foods to digest.
- 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.
- Eggs (mainly organic) are an excellent emulsifier (thanks to the lecithin found in the egg yolk) and are nutritious and easy to digest.
9 Are personalized diets more successful than other diets? (The answer is "YES")
- Personalized diets do not contradict "the balanced and varied diet."
- Custom diets consider personal preferences, lifestyle, eating habits, availability of foods, budget, etc. It is supposed to produce optimization under constraints.
- The main difficulty lies in the lack of uniformity of opinion and unifying nutritional science theory. Experts and different dietitians will have other recommendations, sometimes even significant differences.
The composition of foods, cooking methods, and eating habits significantly impact.
The quantities (mainly of animal proteins) and the composition of the foods are very important. A healthy diet must include all nutrients and especially generous amounts of natural plant foods.
1 The composition of foods is of very high importance.
- Oils, natural fats, and natural sauces help digestion. Add them to a variety of dry foods.
- Hard-to-digest foods such as meat and dairy products should be combined with easy-to-digest, non-acidic foods for the gut. (Mainly cooked vegetables) Dry food is often difficult to digest. Hard-to-digest foods weigh on the immune system.
- Minimize consuming cold foods and drinks. Cold foods and beverages are harder to digest and require life energy from the body. (And not just calories)
2 Avoid eating late at night.
- The digestive system must rest at night when the immune system is active in repairing tissues that require repair. Digestion of meat and dairy products usually requires many hours.
- Hard-to-digest foods should be eaten only during the day.
3 The cooking, preparation, and serving methods are of great importance.
- All forms of cooking have advantages and disadvantages. The dish should look significant and satisfying. (We also eat with our eyes)
"The balanced, varied diet" can suit everyone (with slight changes), including vegetarians and vegans.
"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) contains all macronutrients and ingredients. Reduced quantities of animal protein, preferably grass-fed or organic range-free products. Many dietary fibers are 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" 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.
"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) allows the body to get all the nutrients (enzymes, minerals, electrolytes, dietary fiber, antioxidants) through food and drinks. High-quality and varied foods, combined with sun-controlled exposure, almost eliminate the need for sometimes harmful supplements 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. Fish oil has advantages over the omega-three from the plant, especially for adults and people with weak liver.
Patients with chronic inflammatory diseases may suffer from severe farting generally and during recovery.
- 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 good bacteria to control the parasites. (Dead parasites release gas.)
- Taking control of the good bacteria over the parasites is usually accompanied by much farting. This process can take several months. No need to panic and see the recommended diet as if it failed. On the contrary!
Berries, preferably with goat yogurt, are highly recommended.
"The balanced, varied diet" - Recommended food:
- 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.)
- Vegetables, seeds, sprouts, roots, nuts, legumes, beans, lentils, mushrooms, fruits, and berries.
- Moist low-medium glycemic index starches such as rice, sweet potato, taro root, spelled, and quinoa. (You better add a teaspoon of coconut oil, Ghee purified butter, or other natural oils for better absorption.)
- 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.
- Organic range-free eggs (especially 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.
- Berries are among the most potent antioxidants – combined with fruit, goat yogurt, cinnamon, and walnuts; they are delicious. (Yogurt, like all probiotics, may cause gas bloating. It is usually a good sign.)
- The liver, in particular, benefits from all-natural bitter foods. (Such as grapefruit and dark chocolate.)
- 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.)
- Fermented products with natural live bacteria, such as goat yogurt or natural kombucha, are essential for good health.
- 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 help regenerate intestinal wall tissue.
- Regular eating of bone marrow (possibly in soup) is especially recommended.
- Consuming Iodine regularly is essential for proper thyroid function. (The easiest way is by consuming Himalayan pink salt.)
- It is recommended to consume foods containing sulfur such as Himalayan (black) salt, avocado, onion, garlic, broccoli, cabbage, cauliflower, and kale to strengthen the immune system.
Dense and heavy bread is much more satisfying.
Which bread is the healthiest? (Sprouted, 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 that 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.
Minimize eating white flour & yeast bread; it disturbs the gut flora balance.
Natural squeezed juice is better than any artificial soft drink.
- 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 signify imbalanced gut flora.)
Not recommended Food & Beverages - Minimize consumption.
- All Processed Food, smoked food, preservatives, and 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 unsuitable because they contain 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.)
- Eating large amounts of carbohydrates and animal proteins are not recommended. (Especially meat or dairy products with potatoes or other high glycemic starches.)
- Dried foods are tough to digest.
If you usually eat outside, it is advisable to choose basic dishes cooked on the spot. (Not fast food preparation)
Recommended eating habits.
- Minimize eating away from home, preferably taking home food to work and not buying 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 oils such as hemp or flaxseed.
- 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), taking a short 20-30 minute walk at moderate speed is recommended. 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.)
Each cooking method has its strengths and weaknesses.
Which cooking method is the healthiest?
Pressure-cooking is the best and healthiest method.
- Cooking in a pressure cooker saves cooking time and maintains high nutritional values of antioxidants. Best meets all 4 criteria. (About the taste of food is a question of personal preference.)
Dry heat Cookery:
- Baking, steaming, grilling, and roasting.
Moist Heat Cookery:
- Boiling, Stewing, And Frying. (Including shallow and deep), Barbequing, Basting.
Healthy cookery criteria:
- Preserve as much of the nutrients as possible.
- Kill pathogens that might reside in the food.
- Enable ease of chewing and therefore ease of digestion.
- Allow toxins to drip from fatty foods, especially meat fat.
Frying has a bad reputation for several reasons:
- Frying requires fats or oils. Many people think they will get fat from eating fried food.
- Saturated fats (like butter and coconut oil) are considered unhealthy.
- Heating oil and fat to high temperatures might hydrogenate them, which is toxic.
Shallow frying (especially if ingredients are cut into small pieces - like in Chinese cuisine) enables speedy cooking, preventing heat damage to nutrients.
Complementary lifestyle recommendations.
- Try to minimize your medication intake. (They all harm the immune system.)
- Smoking and drinking alcoholic beverages (including beer and wine) are 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.
Intermittent fasting can reactivate the hunger-satiety mechanism that has disappeared in the modern age of food abundance.
Recommended link: Intermittent fasting. (Also, review of the new 16:8 trendy diet)
- Intermittent fasting is highly recommended for everyone, but especially for chronic patients. Intermittent fasting is an incredible tool for slowing the metabolism. When the digestive system rests, the body can initiate tissue rehabilitation. The benefits of intermittent fasting are far beyond slimming.
What are the two types of intermittent fasting?
- The more familiar and comfortable method is the 16:8 diet, which is only eaten during the daytime. (It is also essential to eat natural and unprocessed food.)
- The second method is fasting for several days intermittently. This method is more challenging to perform.
There is no reason to feel hungry; "The balanced, varied diet" is not a low-calorie diet.
Link: Organic Recipes.
- 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, inevitably resulting in optimal weight. If you are interested in a "simple diet" without lifestyle changes, although required, you should consider that the result will probably be short-term.
Investing in healthy food and beverages with fresh and unprocessed natural ingredients involves a considerable expense but is the best investment that can be made.
Recommended link: Forum discussions about nutrition and eating habits.