Power is an important factor in maintaining a healthy body and prevent many diseases. There are some habits that would be useful to know and take in our normal diet to achieve a good metabolic balance. A
breakfast is advisable to consume fresh milk and yogurt and preferably partially or completely skimmed milk, flavored or avoid products containing sugar, you can also add pieces of fresh fruit.
Better to eat bread made with whole wheat flour, not just wheat bread, but rye bread with bran cereal, oatmeal, with added seeds (flax, sunflower, sesame etc.).. Always make sure that there is no added fat.
E 'can also eat whole grains and no added sugar (eg cornflaks wholemeal, oatmeal, millet, wheat, rice etc., blown unsweetened).
Better to limit the consumption of crackers, taralli, breadsticks, biscuits of any kind, even if whole, baked goods and bread substitutes because they are rich in animal fat and / or sugar (pan-loaf, buns, granetti, focaccia, corn flakes, etc.)..
During the week as a first course you can eat pasta, corn, couscous, semolina, corn, polenta, rice, barley, barley grain. Season with simple sauces made with fresh tomatoes or tomato sauce, vegetables, spices (eg curry, turmeric, cinnamon, pepper, paprika, saffron, etc..), Herbs (basil, marjoram, parsley, rosemary, thyme, etc. .) to improve the taste. Attention to the use of commercially prepared sauces are often too elaborate and seasoned.
Eat at least a portion of soup per day, past, broths and soups, the emphasis on home adaptations, soups or frozen vegetables alone, without condiments or industrial preparations. The
meat should be consumed about 3 times a week, to be any kind of lean, fresh or frozen, raw or cooked, avoiding the stored products as canned meat, ham and ham, dried beef, smoked beef, bacon or other types of salted or smoked meat (for the high salt content). The
fish of all types, fresh, frozen, raw or cooked, preferring oily fish should be preferred to the meat consumed in moderation, however, crustaceans and molluscs. The legumes
are an excellent food, often neglected or poorly tolerated, cereals are also associated with a single dish full. Consume in moderation
eggs: 2-3 week cooked freely.
cheese of any kind, or fresh cheese (parmesan, fontina cheese, soft cheese, Bel Paese, robiola, gorgonzola, mozzarella ....) Must be consumed in moderation because of the high-fat
Eat 3-4 servings of vegetables and 2 fruit per day is preferred that fresh fruits and vegetables in season and vary depending on color. The potatoes can be eaten occasionally in place of bread.
Drink at least 1 liter and a half natural or mineral water (carbonated or not carbonated), and / or drink (barley coffee, decaffeinated tea, herbal tea), a meal or between meals and avoid sugary drinks (eg cola, orange juice, tonic water, etc..), or fruit juice with no added sugar, milk rice, aperitifs, digestives and spirits (bitter, whiskey, schnapps ..), wine or beer.
seasoning is better to use extra virgin olive oil, avoid cream, butter, margarine, vegetable cream.
If you do not have problems with overweight can be enjoyed in varying proportions, seeds, nuts (walnuts, hazelnuts, almonds, pine nuts, peanuts, linseed, sesame, sunflower, pumpkin) during the week.
Use salt in moderation and preferably at the end of cooking, or flavoring foods with herbs, lemon, herbs.
E 'advisable to eat a little sugar (white or brown), fructose, malt (barley, wheat, etc.), honey.
If you want to eat an occasional sweet is best consumed in small amounts, preferably after a meal.
A tip is to learn to read nutrition labels of foods (especially attention to the contents of fat and simple sugars).
Eat regularly, avoid long periods of fasting.
Carry of aerobic exercise (eg walk, bike or exercise bike) for 30-45 minutes, at least 3-5 times a week is safe.
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