How to Start a Healthy Diet – Practical Guidance
Mia Hoffmann
2026-03-23
9 min. read
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The purpose of adopting a healthy diet is to provide the body with all the necessary nutrients it requires to function properly. Modifying dietary habits towards a healthier regime can have a beneficial impact on health and well-being, lowering the likelihood of civilization diseases such as obesity, hypertension, and diabetes, which are influenced by diet.
Frequency, hours and quantity of meals
Start with the appropriate number and regularity of meals, tailored to your work and lifestyle routine. The first dinner should be consumed within an hour of waking up, and the last 23 hours before going to bed. The intervals between the other meals should range from 2.5 to 4 hours. If a person eats breakfast at 6.00 a.m. on a weekday, this does not mean that he or she must also get up early and eat breakfast at the same time on a weekend. The most important thing is that the first meal is eaten within an hour of waking up, and the time for the remaining meals is shifted accordingly. Typically, 4 or 5 meals are preferred, but there are situations where there may be fewer or more – for pregnant women with diabetes and people with type 1 diabetes, small meals are preferred, eaten in short intervals – there may be up to 67 meals a day. For some (not all) people with insulin resistance, eating 3 meals may be a good solution to normalize insulin levels. However, in the case of disease units, the number of meals should be established with a specialist, such as a nutritionist.
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