How to Eat Healthy?

The theoretical division of nutrients for balanced nutrition in adults is:

60% fruits and vegetables (cleansers).

20% proteins.

20% carbohydrates and sugars.

For children: 50% fruits and vegetables.

30% proteins.

20% carbohydrates and sugars.

Theoretically, one should aim for the daily protein percentage listed here. And why is it only theoretical?

Because now, knowing the division, you can actually forget it, as life cannot be managed by percentage calculations. The breakfast, lunch, and dinner guidelines presented in this and future articles are balanced correctly, so there's no need to "rack your brains". Moreover, focusing on percentages can be misleading, as the natural source of food and its preparation are crucial for nutritional value.

The first rule of balanced nutrition is to diversify fruit and vegetable types as much as possible, since each contains different vitamins, minerals, and compounds. Fruits and vegetables also have phytochemicals, thousands of substances that are vital for health. Variety ensures the body gets all it needs. A monotonous diet disrupts the body's balance - causing an excess of some substances and a deficiency in others. Excess puts extra strain on the kidneys, and deficiencies impair cellular function.

Balanced and varied food benefits not only bodily cleansing and healing but also allows for the preparation of tastier meals, preventing hunger due to some deficiency, and subsequent overeating. A more vigorous cleanse does not mean eating only one type of fruit. Forced fasting, especially if extended, is an extreme way to create deficiencies. Yet, sometimes the body signals a need for a break from eating for cleansing, possibly leading to complete fasting. This often accompanies illness or detoxification, signaling a stop to eating or reduced intake until appetite returns.

Forced fasting or a monotonous diet is popular due to the belief that health can only be achieved through extreme, difficult means. This mindset stems from impatience, leading some to prefer medication, and a misunderstanding of the body’s aversion to extremes. There's no logical basis for thinking health can only be achieved by extraordinary means, and it might also stem from a misguided need to punish ourselves for better health.

Belief in "special" extreme or difficult treatment isn't logical, much like excessive medication, powdered diets, concentrated vitamin supplements, and similar methods, which aggressively but unsuccessfully aim to change natural, delicate processes. The wise approach is to provide the body with balanced, varied, and highest-quality food to allow it to perform all necessary processes for health maintenance.

Meals

Breakfast

In the morning, allow the body to finish repairing cells and tissues, a process mainly occurring at night, and give the digestive system time to wake up. Therefore, eat as late as hunger allows in the morning, and only light food providing quick energy without burdening digestion.

Recommended food is juicy fruits.

Understand that every fruit or vegetable grown in the open is exposed to tiny insects that cling to them, often invisible to the naked eye. Therefore, wash all fruits and vegetables under a strong stream of water, scrubbing them with fingers, even those exempt from checking (except bananas, which don’t need washing).

Citrus fruits (except ripe clementines) should only be eaten once a day due to their acidity. Citrus quality improves in spring, reducing acidity. Citrus fruits have pests that appear as dirt specks on the fruit. The "dirt" is a living creature. When cutting an orange, ensure the pests don’t enter the fruit or transfer from hand to fruit. After peeling, wash both hands and fruit thoroughly, or alternatively, inspect both.

Kiwis also have pests matching the peel color, so wash after peeling. By the way, kiwis have several times more vitamin C than oranges, but note that vitamin C evaporates upon air contact, so eat immediately after peeling. This might be why Hashem, in His wonders, created citrus fruits in segments, to protect the vitamin C until consumed.

Overall, all fruits and vegetables should be fully ripe to minimize their acidity. As Maimonides (De'ot 4, 11) noted: "But before they ripen fully, they are like swords to the body, and all sour fruits are harmful and one should only eat a little during hot days and in hot places".

The words of Rabbi Nachman state: "One must be very careful not to eat a fruit before it is fully ripened on the tree, as one may harm oneself, and it is forbidden to pick a fruit prematurely, just as it is forbidden to cut down a tree prematurely" (Likutei Moharan 88).

By the way, watermelon and melon are considered fruits.

For peaches and nectarines, it is advisable to peel them, as there can be worms that entered through fruit fly stings with eggs injected into the fruit (there’s no visible mark on the peel). If peeling reveals no defect or hole, there’s no need to cut into pieces (only a thin layer should be peeled).

Begin eating once hunger arises, usually one to three hours after waking. Hunger is the best sign the stomach is ready to begin digestion.

During the morning, eat 2-4 fruits, depending on fruit size, hunger, and thirst. In summer, prefer juicy fruits; in winter, prefer dried fruits. If still hungry after eating fruits, eat a carrot or celery stalk with some dried fruits.

Note: bananas are often not suitable in the morning for most people because they are starchy and resemble bread. Dried fruits should be organic, as regular ones are often heavily sprayed and preserved. Don’t overeat dried fruits as they're high in sugar. Dried apricots are particularly rich in iron, followed by raisins, dates, and prunes.

Healthy individuals doing physical labor, as well as children, can follow fruits with a banana and dried fruits. Bread with natural spread (avocado/cheese/butter, etc.) can be added, but eat it at least half an hour after the fruits. Sweaty individuals can and should consume more juicy fruits or drink, according to the body's natural demand.

You can soak a few dried prunes in advance (prunes without preservatives should be refrigerated) or any other dried fruit in a little water, and eat them with the soaking water during the morning. Aim to source organic fruits and vegetables without chemical spraying or fertilization.

For those accustomed to waking up only with a cup of coffee - a cool shower for the feet is a wonderful substitute. Those finding it hard to wean off coffee should reduce by a quarter teaspoon each month, balancing with a little "chicory powder" or carob powder with molasses.

Note that people suffering from Candida or other fungi must greatly reduce sweet intake, even from fruits, until overcoming the issue. Potential fungus symptoms include persistent headaches, depression, skin irritation, and digestive problems. Those with these issues should avoid dairy and yeast products (even in bread).

In future articles, with Hashem's help, we'll detail lunch and dinner.