The balanced diet provides the body with all the nutrients required for maintaining a healthy body, supporting the regeneration & rejuvenation process, including the brain neurogenesis.
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?
Varied foods, especially from plants, provide the body with all the nutrients.
- The absorption of nutrients through proper nutrition is always preferable to supplements.
- Diverse foods ensure that the body is not in a state of deficiency in minerals, enzymes, electrolytes, and antioxidants.
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. In recent decades, due to changes in life habits and lack of free time, large populations worldwide have been consuming processed and industrialized foods.
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, in the Americas consumed, 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 forced to remove the decomposition products such as ammonia, uric acids, urea, ketones.
Dietary fiber is especially essential for replenishing the intestinal walls. (Dietary fiber exists only in plant nutrition)
- Dietary fiber nourishes the 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.
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 (mostly common in Asia), and sour vegetables (without additives or preservatives in glass jars only.)
The body needs natural oils and fats.
- Natural and high-quality oils and fats are part of proper nutrition. They are even essential to prevent 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, 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!
Since most of the animal foods we consume are industrialized, it is advisable to reduce their consumption.
- Today's diet (especially the Western diet) is affluent in animal protein in a quantity that exceeds the body's needs.
- 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.
- 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 (particularly organic) are an excellent emulsifier (thanks to the lecithin found in the egg yolk) and are nutritious and easy to digest.
Nutrition habits have great significance!
- The composition of food intake, timing, and even the form of chewing and eating speed is of great importance.
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 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.