Tips for a healthy correct and balanced diet

Nutrition tips

Always eat in a calm and relaxed atmosphere, sitting at the table and always setting the table; never neglect this aspect. During the meal, keep your focus on the act of eating without distractions with electronic devices (TV, PC, video games, Tablet, or smartphone).

Always chew for a long time

the digestive phase that occurs in the mouth is of fundamental importance. Drink slowly and, during meals, in moderate quantities, one or two glasses of water are sufficient at the meal, the rest during the day modulating the volumes based on the external temperature and the physical activity performed.

Eat like a prince for breakfast (a meal that is not abundant in quantity but rich in nutrients and energy), like a bourgeois for lunch (a more abundant and always balanced meal), like a beggar for dinner (a meal based mainly on vegetables with whole grains and legumes to be low in energy density ).

Each meal must be complete and must consist of a base of foods rich in carbohydrates ( bread, pasta, rice (preferably wholegrain), polenta, spelled, barley, couscous, baked goods, and other starchy foods ) accompanied by proteins (legumes, cheeses, fish, meat, eggs, nuts ), fats ( extra virgin olive oil ), vitamins and mineral salts (vegetables, fruit). If you have little time, a single dish is useful: brown rice, lentils, and carrots with extra virgin olive oil, for example, using herbs and spices to limit salt.

It is best not to combine multiple

protein foods (legumes, meat, fish, eggs, cheese, nuts) at the same time: they require very different digestive environments.

Prefer foods of plant origin to those of animal origin: for fats choose extra virgin olive oil, for proteins favor legumes ( beans, lentils, broad beans, chickpeas, peas ) and dried fruit (walnuts, hazelnuts, and almonds in particular).

Limit the consumption of meat and its derivatives of any kind to a maximum of 4 meals a week and at the same time increase the consumption of legumes. Avoid sausages of unknown origin and, in particular, sausages and canned meat stored at room temperature. Prefer hams (raw, cooked, and speck, always removing the visible fat ) or bresaola and consume meat cooked ” rare “, choosing lean cuts and always removing the visible fat and parts blackened by cooking.

Limit the consumption of cheese and dairy products to a maximum of 2-3 meals a week. Prefer fresh cheeses and pay attention to the portions with the aged ones (they have less water and are much more caloric for the same weight). Avoid cheeses containing melting salts (usually present in cheese and cream cheeses) and “false mozzarella” for pizza. Drink milk with lactose ( only if well tolerated ), lactose – Lactose-free or highly digestible milk still contains many nutrients, but pay attention to the fat: prefer the partially or skimmed one.

Moderate your consumption of dried fruit

to a maximum of 30 grams per day. Walnuts or almonds are very useful for health due to their richness in mineral salts, essential fatty acids, vitamins, and proteins but they have a lot of calories.

Eat 2 eggs once a week, preferably from a good farmer. Cook them soft-boiled or poached to take full advantage of their great nutritional qualities.

Avoid consuming fermented fruit (such as apples, pears, plums, apricots, and figs ) and sweets at the end of a meal because they can cause stomach bloating: eat them preferably for breakfast or as an afternoon snack. Limit fruit to 450-500 grams per day (2-3 medium-sized fruits), since it should be remembered that the fructose contained is a sugar. If you feel bloated, it is best to consume acidic fruit, such as citrus fruits, kiwi, red fruits ( raspberries, blueberries ), and pineapple, always paying attention to the quantity.

Limit your consumption of sugar (white and cane ), table salt, coffee, tea, cocoa, spices, spicy foods, and occasional alcohol (a medium beer or a glass of wine ). Avoid spirits, non-natural sweeteners, and sugary and carbonated drinks ( fruit and vegetable smoothies are much healthier even if they eliminate precious fibers ). Moderate your water consumption with meals (better still and with low mineral content) so as not to dilute the gastric juices too much. Always drink water when you are thirsty: it is the only drink that truly quenches thirst.

Eat as many natural foods as possible ( unlabeled, fresh) or with as few technological transformations as possible: avoid canned foods, foods with preservatives, and fried foods. Favor dishes cooked simply (steamed, foil, or griddle).

Limit your consumption of refined foods and prefer whole foods but always make sure they are organic; otherwise, they will contain a higher dose of pesticides than refined foods.

Even a sandwich can be a great meal

fresh bakery sandwich (100g) with raw ham (or cooked ham or defatted speck, about 50g), salad, tomatoes, extra-virgin olive oil (one tablespoon);
fresh sandwich with tuna (or salmon or mackerel ), salad, tomatoes, extra virgin olive oil ;
organic wholemeal sandwich with chickpea hummus or legume burger, grilled vegetables, tomatoes, and extra virgin olive oil;
sandwich with mozzarella, grilled aubergines, fresh basil and extra virgin olive oil;
sandwich with two hard-boiled eggs, tomatoes, grilled courgettes, and extra virgin olive oil.
In conditions of stress (mental and/or physical), it is good to intensify the attention to the quality of our food: fresh fruit and raw vegetables (also in the form of fruit and vegetable juices as desired), and moderate and balanced meals, getting up from the table with a slight residual hunger (remember that the feeling of satiety always comes with a “delayed onset”).

The same applies during pregnancy and breastfeeding: maternal nutrition plays a crucial role for both the mother and the baby, whose health is based on the mother’s correct nutrition.

To lose weight, avoid drastic diets or fasts: you could trigger a dangerous metabolic slowdown or hypometabolism. Remember that the human body is a machine that saves energy and disperses it with difficulty. Losing weight is therefore a non-physiological event. You have to lose weight by eating and maintaining a high energy requirement! The physiological decrease must be slow and progressive and of about 1% of the starting weight per week without dehydrating you and without losing precious lean / muscle mass.

Avoid temporary diets

that can make you lose a lot of weight in a short time, as well as “bizarre” or “trendy” diets (Fad Diets): they are harmful and useless sacrifices. Gradually but permanently adopt a correct nutritional education, thus becoming a conscious supporter of its well-being. If you are not sure of the path you have taken and want to dispel any doubts, consult a dietetics and nutrition specialist.

Remember that two additional factors are essential for your health:

– moderate but constant physical activity that includes toning and stretching all muscle groups as well as the correct mobilization of all joints; a 30-minute walk every day is also good, taking the stairs on foot and not using escalators or elevators in daily travel;

– correct mental attitude, that is, leading to constant learning with consequent expansion of one’s reality, that is, of one’s awareness, and strengthening the will to change in everyday life to eliminate “bad habits”

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