Eat Well: Rambam's Complete Guide to Healthy Living + Recipe

Proper nutrition is not just a popular term or a way to lose weight; it's essential for maintaining optimal physical and mental health. It's not a motto—it's a way of life. When our bodies receive essential nutrients like vitamins, minerals, proteins, carbohydrates, and fats, they can function properly. By following a balanced diet, we strengthen our immune system, maintain a healthy weight, improve mood, and prevent chronic diseases such as diabetes, heart disease, and various kinds of cancer.

According to the holy Rambam, Rabbi Moshe ben Maimon, proper nutrition is a central principle in maintaining health and quality of life. Rambam, who was not only a rabbi and halachic authority but also a physician and philosopher, emphasized the close relationship between a healthy lifestyle and a balanced, proper diet. In his ancient medical writings, he introduced dietary principles based on extensive medical observation and experience, combined with biblical and Talmudic knowledge.

According to him, proper nutrition balances all aspects of a person: the body, mind, and spirit. It combines healthy eating, physical activity, and spiritual work to create the perfect balance for human wholeness.

Here are some basic rules to help you maintain a healthy lifestyle according to Rambam's writings:

Eat, but in moderation

Rambam emphasizes the importance of eating the right amounts at regular times. He advises not to eat to fullness or satiety but to leave a little room to prevent heaviness and fatigue. Additionally, he notes that it is important to eat at regular times during the day to balance the body's activity.

Eat easily digestible foods

Rambam recommends consuming easily digestible foods as part of a healthy lifestyle. Cooked vegetables, ripe fruits, whole grains, well-cooked legumes, fish, low-fat dairy products, and soups are among the foods he recommends. Proper cooking methods (steaming, baking, or boiling—not frying), moderate eating, and good chewing help maintain healthier digestion.

Water? Depends when

Rambam advises drinking water adequately throughout the day, but not in large quantities immediately after or during a meal. He recommends drinking between meals to avoid weighing down digestion.

The correct order of eating

According to Rambam, begin a meal with foods that are easier to digest and gradually move to heavier foods. This order helps the digestive system handle food optimally. For instance, start with vegetables and fruits, move to legumes and grains, and finish with protein dishes like meat or fish.

A balanced and varied diet

Rambam advocates for a diet that includes a wide variety of natural and nutritious foods to ensure the body receives all the necessary nutrients. It's important to incorporate vegetables, fruits, whole grains, legumes, lean meats, fish, and dairy products into the daily menu.

Avoid harmful food

Rambam highlights the importance of avoiding harmful foods like fatty meats, fried foods, and processed foods. He emphasizes eating fresh and natural foods. Today, with an abundance of food options, avoiding industrialized foods such as sausages, processed cheeses, sugar-rich cookies, sweetened beverages, and fast food is crucial.

Eat with calm and relaxation

The manner of eating is also significant—according to Rambam, one should eat calmly and peacefully, not when angry or stressed. Peaceful eating contributes to better digestion and overall good health. He stresses the importance of a pleasant atmosphere during meals, which also benefits mental health.

Rest after meals

Rambam suggests avoiding strenuous physical activity immediately after a meal and recommends waiting before engaging in physical exercise to allow the digestive system to work efficiently. He advises light rest after eating but not sleeping right after a meal.

Physical activity

Rambam emphasizes the importance of regular physical activity. He recommends daily physical exercise as a means to improve digestion, strengthen muscles, and maintain cardiovascular health.

Rest and sufficient sleep

Rambam stresses the need for sufficient rest and sleep to maintain the body and mind's health. He recommends going to sleep early and waking up early, maintaining 7 to 8 hours of sleep each night.

Body cleansing

Rambam recommends periodic body cleansing, through fasting or gentle detox diets, to maintain digestive health and eliminate accumulated toxins (note: do not attempt this without the guidance of professionals).

Mental health maintenance

Rambam also addresses the importance of mental health and its impact on the body. He recommends maintaining mental balance, avoiding unnecessary anger and stress, and seeking relaxation methods. Moreover, he states that proper nutrition can enhance mood and provide a sense of energy and vigor for action.

Adhering to hygiene

Rambam emphasizes the importance of personal and environmental hygiene. He recommends maintaining the cleanliness of the body, clothes, and home surroundings to prevent illnesses and infections.

Here are some examples of healthy foods recommended by Rambam:

1. Fish: Rambam acknowledged the nutritional value of fish and recommended them as part of the daily diet. He viewed fish as a good source of protein and Omega 3, advising consumption of easily digestible fish that are not too fatty. He suggested baking or steaming fish instead of frying them to preserve their nutritional value and warned against consuming fish with meat in the same meal. He believed this combination could burden digestion and cause health problems. Recommended fish examples according to Rambam: salmon, mackerel, tuna, cod, sea bass.
2. Fruits and vegetables: Rambam highlighted the nutritional value of fruits and vegetables as essential sources of vitamins, minerals, and dietary fibers. He recognized that fruits and vegetables support digestive health and provide the body with vital materials for proper functioning. Additionally, he acknowledged the importance of antioxidants in fruits and vegetables that protect the body against diseases. Cooked vegetables are easier to digest and provide essential nutritional values. As for fruits, Rambam recommended consuming ripe and relatively few to avoid overwhelming the digestive system with their high sugar content.
3. Olive oil and healthy oils: Olive oil is a rich source of healthy fatty acids, including Omega 3 and Omega 6. It is recommended for use in cooking or salads. Additionally, other healthy oils like coconut oil and avocado oil are also recommended.
4. Complex carbohydrates and dietary fibers: Consuming complex carbohydrates and dietary fibers is recommended for maintaining a proper diet and healthy digestion. Examples of fiber-rich foods: vegetables (like carrots, cabbage, zucchini), fruits (like apples, pears, dates), legumes (like lentils, chickpeas, beans), whole grains (like whole wheat, barley, brown rice).
5. Dairy products: Rambam recommends consuming dairy products in moderation, mainly low-fat milk and dairy products, such as low-fat milk, natural yogurt, lean cheeses.
6. Spices and herbs: Rambam recommends using fresh spices and herbs to enhance flavor and health. Examples: parsley, cilantro, basil, turmeric.

Examples of healthy meals according to Rambam:

Breakfast:

- Natural yogurt with honey and a few nuts.

- Whole grain bread slice with avocado and a boiled egg.

Lunch:

- Fresh vegetable salad with cooked chickpeas and tahini.

- Baked fish dish with cooked vegetables (like zucchini and carrots) and brown rice.

Dinner:

- Vegetable soup with lentils.

- Lettuce salad with feta cheese and olive oil.

Snack:

- Fresh fruit like an apple or pear.

- A handful of almonds or natural nuts.

Recipe for rich vegetable soup with lentils

Ingredients:

- 1 cup green or brown lentils

- 2 tablespoons olive oil

- 1 large onion, finely chopped

- 2 carrots, peeled and diced

- 2 zucchinis, diced

- 2 celery sticks, diced

- 3 garlic cloves, crushed

- 1 large tomato, diced

- 1 potato, peeled and diced

- 1 tablespoon chopped parsley

- 1 tablespoon chopped cilantro (optional)

- 1 level tablespoon salt

- 1 teaspoon sweet paprika

- 1/2 teaspoon ground cumin

- 1/4 teaspoon black pepper

- 8 cups boiling water

Preparation method:

- Rinse the lentils well and soak in cold water for 30 minutes. Drain and set aside.

- Heat olive oil in a large pot over medium heat.

- Add the chopped onion and fry until transparent and soft, about 5 minutes.

- Add crushed garlic and fry for another minute—be careful not to burn it.

- Add the carrots, zucchinis, celery, potato, and tomato to the pot.

- Stir and cook the vegetables together for about 5 minutes until they start to soften.

- Add lentils and spices to the pot and mix well.

- Add water to the pot and bring to a boil.

- After boiling, lower the heat, cover, and cook over a low flame for 30-40 minutes, or until the lentils are soft and the vegetables are well-cooked.

- Add chopped parsley and cilantro (if using) to the pot.

- Cook for another 5 minutes, taste the soup, and adjust the seasoning if needed.

- Serve the soup hot, alongside a slice of whole grain bread or a healthy cracker.

* It is recommended to consult with a nutritionist or doctor before making major dietary changes.

* The content in this channel is not professional advice, a recommendation, a substitute for consulting an expert or receiving medical advice.