How and What Foods to Eat for a Healthy Well-being?
The Rules to a Healthy and Balanced Diet
Small changes can make a big difference to your health. There is a lot to be said about healthy eating. These are rules that do not require much effort, usually cost nothing, can be practiced in almost every circumstances and can lead to amazing results for great well-being.
Slowly get used to one after another. Do not change your diet suddenly and do not throw away your previous dietary habits completely. Your body needs time to get used to it. So try step by step! Have lots of fun with it!
1. Only eat when you are hungry
Always eat only when 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 a low appetite, 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 the main meal. And only when all appointments are done, you eat in peace.
3. Chew thoroughly
Chew each bite carefully, ideally 15 to 20 times before swallowing. 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 mostly consist of sugar, isolated carbohydrates, and dairy products. Get used to avoiding desserts at least half an hour after the meal. The feeling of satiety has now increased and you do not eat as much of the dessert, as it might have been the case 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 will be at 9 o’clock or later, then prepare a healthy snack at home, which you then can have it whenever hungry. This way you avoid unhealthy snacks in the canteen or at the bakery.
6. Eat at the latest by 8 o’clock in the evening
If you have dinner later than 8 PM, your food will overburden your digestive system overnight. Also, the digestive power in the late evening or 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 only two to three large meals depends on you, your preferences and possible complaints. Anyone who has problems with blood sugar levels should stay 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. However, eating several small meals a day has no health benefits. Also, you can not lose weight much, so it is a matter of preferences.
8. The right drink
As a drink, you should choose only water. Avoid sweetened or sugary beverages, all sodas, soft/energy drinks, and alcoholic beverages.
Fruit juices and smoothies are better made at home rather than buying it. Even better are fresh self-pressed juices.
When it comes to water, choose either a good spring water from your region or your filtered tap water.
Many overweight people lose weight by this one rule – especially if they have previously consumed a lot of sugary drinks. Those who feel ill and lethargic often experience an improvement in their condition when they exchange all other previous drinks for non-carbonated water.
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 sip it hot. If you need the taste, add some freshly squeezed lemon juice. Wait at least ten minutes before you have breakfast.
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 the general health.
11. Staple vegetables
The staple in the healthy diet 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..
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. Preparation methods with a lot of fat should be avoided.
12. Eat fruits 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.
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, stomachache and stomach cramps can be the result.
13. If you crave snacks, then eat healthy snacks
Choose healthy snacks, preferably home-made vegetable chips, green smoothies, shakes, vegetable sticks, nutballs, trail mix, dried fruits, fresh fruits, whole-grain crackers with tasty dips and more.
14. Which salt instead of table salt?
Instead of table salt, it is best to use rock salt or crystal salt. These are natural salts without additives. Use salt sparingly. More than a total of 3 – 5 grams of salt per day is not recommended. Take into account the salt in finished products, because they are already very salted!
15. Take care when buying spices!
When buying spice mixtures, look for possible levels of flavor enhancers (monosodium glutamate) and other undesirable additives.
Choose organic products here too, as they are not contaminated with pesticide residues and are preserved more gently.
16. Eat low in fat
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), Also pay attention to a good ratio of about 5 to 1 (omega-6 to omega-3).
17. Combination rules
If you have digestive problems after meals or even if you have chronic diseases, you should relieve your body wherever possible. In this case, look for a specific food combination when putting together your meals and see if you feel better.
Always eat fruits on your own, do not mix them with other food groups (especially with cereals, nuts, legumes and high-starch vegetables). Typical examples of these combinations are from the “normal” diet: cake with fruit, bread with jam, muesli with fruit, rice salad with raisins, carrots with apples, etc.
No food contains all the necessary nutrients, to meet the needs it must be a combination. So always try new ingredients and dishes and be creative. Just take a vegetable variety that you do not already know and then look for a recipe. If you use a bit of imagination and focus more on plant-based foods, you’re doing it right and discovering delicious new dishes.
18. Eat 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. In this way, you get the freshest possible food, which was 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.