Homeopathy: Balanced diet

A balanced nutritional package contains sufficient building materials for the growth from child to adult, sufficient protective substances and sufficient substances for energy supply to keep the adult’s body in good condition, so that the self-healing capacity can function optimally.

Healthy food

Healthy food is free from chemicals and other substances that can negatively affect our body. It is better to try to avoid refined foods, such as white bread, white rice, chocolate and sugar products. It is best to get energy by eating fruit. Fruits contain quickly absorbable fruit sugars and many vitamins. In some cases,
a homeopathic doctor/expert will advise including certain products in the diet and reducing or discontinuing the use of others; in that case, strictly adhere to the instructions of your homeopathic doctor/expert. To put together a good diet, the meal plan from the Nutrition Information Office is often used. This disc divides the nutritional package into 4 compartments, whereby you should eat something from all compartments every day to achieve a complete diet.

Box 1:

Potatoes, grain products and legumes Whole wheat bread and whole wheat macaroni, brown rice, millet, muesli, buckwheat, potatoes, peas and beans. This group mainly contains carbohydrates, vegetable proteins and vitamins from the B group.

Box 2: Fruit and vegetables

These foods are important suppliers of vitamins, minerals and trace elements. Preferably fresh vegetables that you cook briefly in little water so that the vitamins are preserved. Add as little salt as possible. If you eat enough seasonal products (from your own country), you can do little wrong because they contain precisely those substances that we need in that season. In summer we prefer to eat lettuce, fresh spinach and endive. In winter we get the necessary substances from cabbage (contains a lot of vitamin C), Brussels sprouts, onions, beans and peas. Eat fruit such as apples and pears with the skin on, first wash well if the fruit is not organically grown.

Box 3: Meat, eggs and dairy products

Meat, fish, poultry, eggs, (butterm)milk yoghurt, cottage cheese and cottage cheese contain animal proteins. Meat also provides iron. Dairy products contain calcium (lime) and phosphorus (for bones). Variety is therefore important in this profession. These foods contain animal proteins and fats with saturated fatty acids (especially pork). Fatty fish, such as herring, steamed mackerel, eel, salmon and sardines, contain fish oils that have a beneficial effect on the heart and blood vessels and joint rheumatism. He preferably eats one fatty fish and one lean fish once a week, stewed, steamed or grilled. Eating meat every day is definitely not recommended. You can also eat soy products instead of meat; Soy products are available in every health food store, but nowadays many supermarkets also have these products in their range. Dairy products contain calcium (lime) and proteins with a good amino acid composition. The sour dairy products are much better digested than the sweet ones; therefore mainly use buttermilk (contains little fat) and yoghurt with dextrorotatory lactic acid (biogarde).

Box 4: Fat

Vegetable margarine, low-fat margarine, supply vitamins A and D, as well as polyunsaturated fatty acids. High-fat products provide energy in the form of kilojoules (calories). If not all fat is used for energy supply, it is stored in the body. Therefore, do not use more than 60 grams of fat and oil per day. Vegetable oils such as olive oil and sunflower oil also contain polyunsaturated fatty acids.

Building materials in the diet

Proteins

We need the antibodies and the red dye in the blood to build up muscles. The proteins can be divided into vegetable and animal proteins, the composition of which differs in small but very important parts (namely the essential amino acids). The proteins are broken down in the intestine into small components (amino acids), which are rebuilt in the liver into the protein molecules that the body needs (human proteins). Nutritionists are increasingly coming to the conclusion that vegetable proteins are much healthier than animal proteins and it is increasingly recommended to limit protein consumption in the form of meat and dairy products. Vegetable proteins are found in soy, nuts and legumes, among others.

Carbohydrates

Are substances such as starch and sugars that our body uses as fuel to supply energy to the muscles. Starch is broken down in the mouth and intestines into a sugar (glucose), which is burned in the muscles or (if there is too much) rebuilt in the liver and stored as glycogen to serve as reserve fuel. Carbohydrates are found in bread, pasta, potatoes and bananas.

Fats

Can be used in the body as fatty tissue to protect organs, as insulation in the skin against the cold and as reserve fuel. The fats in food are also broken down in the intestine into small components, which are rebuilt into human fats in the liver. There are animal fats such as butter, milk and meat. These products contain saturated fats that can raise cholesterol. It is wise to be moderate in the use of animal fats. In addition, there are vegetable fats, such as sunflower, olive or corn oil, that contain polyunsaturated fatty acids and can have a cholesterol-lowering effect.

Vitamins

Have an important function in many chemical processes in our body. This makes them essential for protection against disease and illness and for healthy growth and development. Vitamins are not produced by our body itself and will therefore usually be obtained through food. A complete and balanced diet is therefore very important for our health, otherwise deficiencies can arise. On the other hand, vitamins, in quantities greater than our average daily requirement, are of no use. In fact, they can even be harmful. For example, vitamins A and D accumulate in the body. The use of additional vitamin preparations must therefore always be done carefully.
About 4-0 different vitamins are now known. Not all of these need be present in our daily food ; you only need about 15 each day. Because the vitamins were discovered so accidentally, they were initially given a complicated alphabetical designation (A, B2, B6, Bi 2, C and so on). Nowadays the chemical name is increasingly used and they can also be imitated synthetically.
The daily vitamins can be divided into two groups: the fat-soluble vitamins (A, D, E and K) and the water-soluble vitamins (C and vitamin B complex).

  • Vitamin A (retinol) is formed in the liver from carotene and is important for the formation of bone and the enamel of our teeth. It plays a role in our ability to see clearly at dusk and in our defense against cancer. This vitamin is very important for children in their first year of life. Vitamin A is found in butter, margarine, milk, eggs, carrots, kale, cod liver oil and halibut.
  • Vitamin D (calciferol) aids digestion with the absorption of some minerals, including lime and phosphorus. Furthermore, this vitamin is important for retaining the calcium in the bones and for our defense against cancer. Vitamin D is found in milk, eggs, butter, margarine and fish liver oils. It is also produced in the skin when it is exposed to the sun.
  • Vitamin E (tocopherol) helps heal skin wounds and plays a role in fertility, regulation of menstruation and blood pressure. It strengthens the muscles and reduces oxygen requirements. Vitamin E is found in wheat germ, cold-pressed oils, lettuce, spinach, watercress, nuts, eggs and whole wheat bread.
  • Vitamin K is necessary for the blood clotting process. This vitamin is found in green vegetables (spinach, cabbage, kale), but is also produced in the intestine by the action of bacteria.
  • Vitamin C (ascorbic acid) regulates the formation of cartilage, bone and dentine, contributes to the production of red blood cells and the healing of wounds or broken bones. Whether vitamin C can also help prevent colds has not yet been scientifically proven. Vitamin C is found in fresh fruit (kiwi, strawberries, citrus fruits, tomatoes), fresh vegetables (cress, peppers, kale). This vitamin is easily lost when food is heated. Those who smoke a lot or drink a lot of alcohol need more vitamin C than others. Each cigarette robs the body of 2.5 milligrams of vitamin C.
  • Vitamin B complex is a combination of 15 different substances. They are grouped together because they occur together in the same types of foods, such as yeast and wheat germ. The most important B vitamins are Bi (thiamine), B2 (riboflavin), B3 (nicotinic acid), B5 (pantothenic acid), B6 (pyridoxine), Bi 2 (cobaiamine) and folic acid. Vitamin B compiex works on the nervous system and promotes the production of new blood. Vitamin BI is necessary for the conversion and combustion of sugars.

 

Minerals

Minerals play an important role in the functioning of body fluids and the balance of chemicals. We divide minerals into two groups: the macronutrients, of which the body needs large amounts, and the micronutrients, of which we need much smaller amounts.

Macronutrients

  • Calcium plays a role in the formation of bones and teeth, the functioning of muscles and the blood clotting process. The body of an adult contains about 1 to 1.5 kg of calcium, almost all of which is in the bones. Lime is found in cheese, milk, fish, nuts, some green vegetables (kale) and in hard drinking water. Magnesium has approximately the same effect as calcium and has a relaxing effect. Magnesium is found in the wheat bran and germ of whole wheat bread, dairy products, beans, nuts, some vegetables, fish, shellfish and chocolate.
  • Phosphorus is necessary for energy transfer in our body. The function of phosphorus is closely related to that of calcium. Phosphorus is found in grains, dairy products, cheese, nuts, meat and beans. Sodium and chlorine ensure fluid balance and fluid distribution, acid-base balance and muscle function. These mineral substances occur together in nature as table salt and are also found in animal protein. We get more than enough with our normal daily diet; Only in warm weather can much be lost through perspiration. Please note: too much sodium (in the form of salt) can be harmful.
  • Potassium’s effect is related to the aforementioned muscle action of sodium and chlorine. Potassium is found in beans, nuts, tomatoes, apricots and apple syrup.
  • sulfur affects the hormone insulin, which regulates blood sugar levels and is important for our hair and skin. Animal proteins are the main suppliers of sulphur, but it is also found in kale, Brussels sprouts, all types of cabbage, leek, lettuce and asparagus.

 

Micronutrients

  • Iron is an important component in the formation of red blood cells, which allow the body to absorb oxygen from the lungs and transport it to all body cells. Iron is found in fish, meat, eggs, liver, beans, oatmeal and green vegetables.
  • Zinc is one of the most important substances for our defense against bacteria, viruses, fungi and cancer. We need zinc for our growth (in childhood), for our memory and our ability to learn. Good sources of zinc are: milk, cheese, cottage cheese, fish, meat, nuts, grains and herbs.
  • We find fluorine in our bones, teeth, skin and thyroid. It helps prevent tooth decay (caries). Fluorine is found in sea fish and tea. It is also an ingredient in many toothpastes. We need iodine for the proper functioning of our thyroid gland.
  • Iodine is found in crustaceans, sea fish, some types of table salt and in vegetables grown in iodine-containing soil.
  • Selenium prevents the development of conditions for a heart attack, rheumatism and cataracts. Selenium is found in grain products, nuts, asparagus, garlic, fish, shellfish and eggs.
  • Minerals that we need in even smaller quantities are copper, chromium (plays a role in sugar metabolism), cobalt, manganese and molybdenum.

 

Distribution over the day

In principle, one can assume the usual three meals a day. But a complete and balanced diet does not necessarily have to consist of three meals. Older people sometimes need two meals a day, while young people who are still growing have difficulty getting the necessary energy in three meals. They will need a small meal in between more often. The same applies to athletes, people with heavy physical work, and people with hypoglycemia. For them, eating several small meals is wiser than dividing it into three large meals.
For everyone, skipping a set meal is not good. There is a good chance that you will get hungry a few hours later and resort to unhealthy snacks. In those cases it is wise to eat something small from one or more of the compartments of the meal disc. Make sure that these snacks are varied, for example a cracker with cheese at one time and an apple at another. It is also important to eat at regular times and to take your time. Chew everything well, this way the nutrients are better absorbed.

Vegetarian food

For many people, meat, poultry or fish is still the most important part of the hot meal. On menus in restaurants, people always choose meat or fish first. However, a growing group of people no longer eat meat or fish. They are aware of the fact that eating meat every day is not necessary and not even that healthy . . There are many more reasons to go vegetarian:

  • objections to factory farming, in which animals live out their short lives in cages that are too small and in unnatural conditions;
  • the quality of non-organic meat or fish (e.g. hormones, antibiotics, sulphites);
  • the waste of proteins that occurs when breeding livestock to obtain meat (high-quality proteins are replaced by animal proteins of much lower quality);
  • the excessively large livestock population causes an enormous environmental burden, including through manure surpluses, but also because forests are being cut down all over the world to clear pasture land for livestock farming;
  • for ethical reasons: disapproval of animal slaughter.

If one does not eat meat or fish, one speaks of a vegetarian diet or vegetarianism. There are a number of types of vegetarianism:

  • lacto-ovo vegetarianism: the diet includes plant foods as well as dairy products and eggs, but no meat and fish;
  • lacto-vegetarianism: the diet contains vegetables and dairy products, but no eggs;
  • veganism: the diet contains no animal products at all, including dairy, eggs, honey, etc.
  • To obtain a balanced diet, it is not necessary to eat meat or fish. A varied vegetarian diet contains sufficient proteins, carbohydrates, fats, vitamins, minerals (limestone and iron) and trace elements, even for growing children.

The benefits of a vegetarian diet are: less cholesterol in the blood, less chance of being overweight, better blood flow to the capillaries in various tissues, usually lower blood pressure, less chance of diseases of the coronary arteries (myocardial infarction) and of the blood vessels in the brain (stroke), cancer, bone decalcification (osteoporosis) and kidney and/or gallstones and regular, easy bowel movements.

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