In today's world, where dietary trends come and go, it’s essential to recognise that there is no one-size-fits-all diet. Our dietary choices should reflect our individual needs, which can be influenced by various factors such as health status, disease conditions, lifestyle, cultural background, and personal preferences. To help navigate this complex landscape, we can follow certain guidelines. This article introduces DietOne, a structured approach consisting of nine golden rules for creating your ideal diet plan, also known as the Nine Principles of Healthy Eating.
Rule 1: One Whole-Grain Meal Per Day
Traditionally, grains have formed a significant part of our meals, appearing three to four times daily. Breakfast might include options like idli, puttu, upma, bread, or pancakes, followed by rice or roti at lunch, and perhaps rice porridge, oats, or roti for dinner. However, a major contributor to many lifestyle diseases, including diabetes, obesity, and cardiovascular issues, is carbohydrate toxicity stemming from excessive grain consumption.
To combat this, consider reducing your grain intake to just one whole-grain meal each day, preferably at lunch. Not only does this simplification ease digestion, but many have reported feeling more energetic the following day. Ensure the grain you choose is unrefined and fiber-rich to maximise health benefits.
Rule 2: One Salad Meal Per Day
A plant-based diet is the most ideal approach for our bodies. This means that 50-70% of our daily food intake must ideally comprise fruits, vegetables, and leafy greens. Dedicating one meal a day solely to salads can significantly help with this. While raw salads are ideal, don’t shy away from steaming, sautéing, or roasting your vegetables for added flavour and variety. Transitioning to one salad meal a day can lead to remarkable improvements in your overall health.
Rule 3: One Soup or Smoothie Meal
If you’re unsure of what to eat instead of grains, soups or smoothies offer excellent alternatives. A meal-worthy soup is not just a starter; it should be hearty and filling, packed with vegetables and protein. Smoothies, on the other hand, provide flexibility and can be customised to include your favorite fruits and vegetables, making them an enjoyable meal option. Both soups and smoothies can deliver essential nutrients while keeping you satiated.
Rule 4: One Handful of Nuts Per Day
Snacking can often lead to unhealthy choices, particularly when opting for processed snacks. Instead, consider incorporating a handful of plain or roasted nuts as your mid-morning or evening snack. Nuts are nutrient-dense, providing healthy fats, protein, and fibre, making them a smart choice to stave off hunger and maintain energy levels.
Rule 5: One Handful of Sprouts Per Day
Sprouts are a powerhouse of nutrition, rich in bio-enzymes and phytonutrients, and they’re easy to digest. While many might wonder how to consume plain sprouts, the good news is that they can be added to curries, soups, and salads for enhanced flavour and texture. Including sprouts in your daily diet can add diversity and nutritional value.
Rule 6: One Fresh Juice Per Day
Juices can be a delightful addition to your daily food intake, but they shouldn’t be laden with sugar, milk, or other additives. Opt for clean, fresh juices that provide instant nutrition. Consider replacing your morning tea or coffee with these juices to boost energy levels and promote gut health. Green juices are especially beneficial, but if you’re metabolically fit, feel free to enjoy fruit juices. For added sweetness and flavour, you can consider coconut milk or wild honey.
Rule 7: One Litre of Water Per Day Per 25 kg of Body Weight
Hydration is crucial for overall health. The guideline is to consume one litre of clean, safe water for every 25 kg of body weight. For instance, if you weigh 75 kg, aim for 3 litres of water daily. It’s important to ensure that the water you consume is free from contaminants like chlorine, heavy metals, and plastics. Testing your water can help ensure its safety for drinking.
Rule 8: One-Third of Every Meal Should Include Quality Protein
Quality protein is essential for a balanced diet. Strive to include a good source of protein in one-third of every meal. This could mean adding mushrooms, paneer, chicken, eggs, or fish to your salads or soups. Protein not only contributes to feelings of fullness but also plays a crucial role in repairing tissues and supporting metabolic health. Issues like insulin resistance can often be effectively managed through adequate protein intake.
Rule 9: One Serving of Healthy Fat Per Day
Fats are often misunderstood and unfairly demonised. Current research suggests that incorporating healthy fats, such as butter, ghee, coconut oil, or olive oil, is vital for optimal health. These fats are essential for hormone production, brain health, and the absorption of fat-soluble vitamins. Including a daily serving of healthy fats can enhance the nutritional quality of your meals.
Embrace the 90-10 Rule
While it’s beneficial to adhere to these guidelines, strict adherence can sometimes feel overwhelming. Consider the 90-10 rule, where you follow these principles 90% of the time while allowing yourself the freedom to indulge in cravings or less healthy options 10% of the time. This balanced approach can promote sustainability in your dietary habits.
If you’re interested in learning more about DietOne and exploring a few healthy recipes, check out this playlist on our YouTube channel!
At Harmony Wellness Concepts, we have a dedicated team of functional health coaches, nutritionists, physicians, dietitians, psychologists, and fitness trainers ready to assist you with your concerns. We aim to guide you through metabolic dysfunctions and lifestyle diseases, helping you achieve your health goals. By making strategic, personalised modifications to your diet, physical activity, sleep, and mental well-being, we can create a sustainable path toward better health.
If you’re seeking guidance on crafting your ideal diet plan, book a consultation today. Together, let’s create a healthier, happier you!
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