The Basics of a Healthy Food
What we need for our well being is a healthy food that matches our needs and is not influenced by advertising or by illusory diets made from magazines.
We start from the basic nutrition principles: during the day is important to focus on the distribution of food and caloric distribution of meals must be consistent.
Our body needs a substantial breakfast, lunch and dinner not too abundant small, also breaking the morning and afternoon with a snack of fruit or raw vegetables stimulate the metabolism and is not hungry.
The meals must have specific times, also would be good to vary the foods, condiments limit, avoid fatty foods and sweets, eat plenty of fruits and vegetables and drink at least a half liters of water a day.
The Food Program Just for You
But we see the meals in detail to give an idea of a proper nutrition plan.
Breakfast is essential to start your day with full of energy and must provide 20% of total daily calories. The habit of skipping breakfast is really wrong, if you are in a hurry we can fix by eating yogurt or a fruit.
What should we eat? Milk and dairy products, cereals and fruit are recommended foods, but are not recommended snacks, chocolate, butter and foods rich in fats and sugars. Here’s a breakfast type:
- A fruit yoghurt
- 3 5 grams of toasted bread with jam (about a teaspoon)
In place of the yogurt you can choose a cup of milk and cereal and you can eat a fruit instead of juice, you can also add a cup of coffee or tea sweetened with honey.
It ‘good to eat enough but not too much, remembering that lunch should provide 50% of total daily calories. We must take the carbohydrate as a first course you can eat 70 grams of 50 grams of pasta or rice served with vegetables or tomato sauces.
Once in a while you can dress the pasta with tuna sauce or pesto: you can use one of these sauces to settiman. Always a twin once a week you can eat for example 60 grams of meat ravioli or 60 grams of gnocchi. Vegetables are recommended as second in abundance, raw or cooked. Here is a room type:
- 70 Grams of whole wheat pasta topped with tomato sauce with eggplant
- 200 Grams of green salad
- 40 Grams of bread
Dinner should be light and protein-based, must provide 30% of daily calories. Must include a main dish, vegetables in abundance and wanting a piece of fruit after a meal. We must focus on lean meats (beef, chicken …) and fish. The meat should be eaten 3 times a week, the fish 2 times and the cheese should be eaten once a week, once a week and sliced eggs too. Here a dinner likes this:
- Paillard of vitello/120 grams of bresaola/80 grams of stracchino / 2 eggs
- 200 Grams of carrots
- 40 Grams of bread
- A fruit
By mid-morning and mid afternoon, you can eat the fruit or raw vegetables. Snack type:
- Kiwi -3 / 1 apple / orange 1 / of raw celery
Small Food Tips and Recommendations
If you are unable to eat pasta for lunch you can simply exchange THET meal: dinner foods are eaten at lunch and dinner foods for dinner. Once a week you can eat pizza for lunch or dinner: in this case the other meal should be protein based.
As for condiments, during the day, the optimal amount of extra virgin olive oil is 30 grams (3 tablespoons) which can be divided as desired with meals. The salt should be limited and should be preferably used, the spices to flavor food. The whole foods are best because they contain lots of fiber and are good for the body. Once a week you can eat a cake, the best are the ones made craftsmanship and should be avoided.
Finally, it is much better to follow these rules for a healthy diet rather than a biased view of a newspaper that promises miracles, but it is important to remember that if you have weight problems and you want to lose weight is good to consult a dietician for get a diet tailored to your needs.
Back to The Basics of a Healthy Food