Opposed to harsh diets forcing you to cut off on almost everything, balanced (rational) nutrition only asks of you to consume healthy products and stick to defined meal timings. I would also suggest to consider your gender, your profession and your area if you’d like to customise your nutrition habits, but the tips below are already a good kick off on your journey to eating healthy.
Tip 1. Use and consume enough energy
Captain Obvious: the amount energy you use during the day must be compensated by the amount of energy you consume, and this in-out ratio is individual and based on your age and of course your lifestyle, which I hope is healthy enough, otherwise stop reading this and go hit the gym now.
Tip 2. Vary the nutritional elements
You should NEVER exclude one nutritional element in favour of another. Your meal should include enough carbs, fats and proteins. Fats are the champions of energy supply because their possess phospholipids, vitamins and fatty acids. Proteins are the basis of construction system of your organism and help to synthesise hormones, ferments and vitamins. Carbs are fuel for your crazy life, especially cellulose that is responsible for assimilation. Vitamins and minerals are in charge of your overall functionality, but it doesn’t mean you should start insanely consuming all of the above without a second thought. Take a pen and write it down. Your daily meals should, first and foremost, consist of up to 40% carbs (mainly complex carbs, with a room for maximum 10% carbs that can be found in anything sweet and delicious). Then, add up to 40% of protein: half animal (not before going to sleep) and half plant, roughly 1 gram of protein per 1 kilogram of your weight. The rest of your daily meals should consist of fats 20% : of monounsaturated acids (sunflower, soybean, mais oil and fish) and polyunsaturated acids (olive oil and peanut butter).
Tip 3. Schedule your meals
Read and note: once you wake up and before you start scrolling the news, drink 1 glass of warm water. In 30 minutes, which I hope you devote to exercising, have a breakfast (ideally porridge). Repeat the water exercise before each meal and don’t wash food down. Try to stick to 4 meals a day every 4-5 hours without snacking and have a dinner at least 3 hours before you go to sleep.
Tip 4. Kind reminders
Team up with fruits (especially apples), vegetables, water (at least 2,5 litres daily, not before going to sleep). Fight a war against high-fat foods, excessive tea and coffee consumption (better replace with freshly squeezed juices, cacao, compote and chicory), expired products, and anything sweet. May the force be with you!