The rules of a healthy diet 3 – 2022

Raw food is the food with which mankind has evolved over millions of years. It provides unadulterated nutrients and vital substances in the form that our body knows best.

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14. Eat healthy raw foods every day

Raw food is the food with which mankind has evolved over millions of years. It provides unadulterated nutrients and vital substances in the form that our body knows best.

Therefore, make sure to eat a large portion of raw vegetables at least in one meal every day – either for a healthy breakfast (fruit salad, smoothie, oat and fruit muesli), as a snack (vegetable sticks, green smoothie) or for lunch (health foods, salads, sprouts, etc.).

Remember: Always eat raw food before cooking, e.g. B. first the salad, then the main meal. “Salad” doesn’t just mean a lettuce. Grated kohlrabi, beetroot, radish, carrots, celery, etc. are also included. Raw vegetable salads are particularly filling if you combine them with avocados, e.g. B. prepare a guacamole as a dressing.

Not everyone can tolerate raw food in the evening. So if you have a rather weak digestive system and/or are not used to raw food, eat the raw food until around 2 p.m. and better eat a steamed vegetable dish in the evening. And don’t forget rule number 3, especially when it comes to raw food! Chew thoroughly!

In our recipe section you will find many delicious and simple raw food recipes for everyday use

15. The staple of a healthy diet is vegetables

The staple of a healthy diet is vegetables. The main ingredient of your meals is therefore vegetables. There are also legumes, whole grain rice, whole grain pasta, whole grain couscous, whole grain bulgur, polenta, quinoa, buckwheat, etc. and/or tofu / tempeh (as a burger, patty, roast disk, etc.). There is also delicious tempeh made from chickpeas.

When it comes to vegetables and fruit, buy seasonal and regional produce whenever possible – and always give preference to organic products.

16. Healthy diet: It is best to eat the fruit raw

Fruits should be eaten raw, not cooked. Raw fruits have a cleansing effect – when eaten on their own and on an empty stomach. Eating fruit with other foods can cause discomfort and indigestion. However, the fruit is not to blame for this, but the unfavorable combination (see also point 24).

This is because fruits are digested faster than any other food group. If you eat them together with other food groups, then these inhibit the fast intestinal passage of the fruit. The fruits are therefore unnaturally long in the digestive system and begin to ferment there. Bloating, abdominal pain and stomach cramps can result.

Those who are not used to raw fruit often believe that they can make it easier to digest by cooking it. However, the opposite is often the case. Cooked fruit stays in the digestive system for many people longer, leading to bloating, heartburn and discomfort, but fresh raw fruit does not (provided it is chewed well and eaten on its own!). It leaves a feeling of lightness. Fresh raw fruit is also considered alkaline, while cooked fruit is more acidic.

There is actually no real reason for cooking fruit, because it tastes so delicious raw that – unlike some vegetables – you don’t have to make it tastier by cooking it. Also, unlike beans, you don’t have to cook it to neutralize certain toxins in it. Only allergens are destroyed to a certain extent during cooking, but these substances do not bother those who are not allergic in the least. And since the valuable vital substances in the fruit are also reduced in quantity during cooking, cooking clearly leads to a loss of quality that is not worthwhile.