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When we
come back home from our holidays we
usually have to face two bitter truths:
the return to the stressing everyday
life and the fact that during the summer
we have indulged in some sins of
gluttony. |
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Furthermore as the daylight become less and less,
our body produce a reduced amount of endorphins
which are the major responsible for the good
mood…and the distance between us and the fridge
becomes lower…
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So we asked the experts to give us
some advices
for a correct diet, without losing the pleasure
of eating.
The password is “balance”;
with exception to specific cases that need medical
advice, a correct diet should be balanced and with a
good proportion of macro nutrients: carbohydrates or
sugars or glucides (pasta, bread, fruit and sweets),
proteins or protids (meat, fish, eggs, and legumes) and fats or lipids (oils and fats contained in food).
The Food Pyramid shows us right balance of the macro
nutrients that we need daily.
As you can see it is important to eat cereals, legumes
and fruits which are the basic components of the
Mediterranean diet, with less meat and fats.
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For those who do not really like the percentages, we
propose a food selection table based on the concept of “portion”.
Here follows an example of a normocaloric diet of 2.200
kcal a day for an adult whose weight is about 70 kilos
and includes some physical exercise in his daily
activities (a person who has a sedentary job but makes
one hour a day of physical exercise or of walking).
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Food |
Daily Portion |
One portion corresponds to |
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Milk and dairy products |
2 |
1 glass or cup of
milk,
or 2 yoghurts,
or 800 gr. of fresh cheese,
or 40 gr. of light cheese,
or 2 proceeded cheeses. |
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Meat, fish, eggs and by-products |
2 |
1 beef filet,
or 2 hamburgers,
or 2 eggs (about 120/150 gr./portions),
3-4 slices
of sliced salami. |
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Cereals, legumes, strachs |
Minimun 6 |
1 slice of bread
(4 fingers thick),
or 4 rusks biscuits
or biscuits.
2/3 of a cereals bowl
or 6 biscuits.
1 bowl of rice or pasta
or legumes with 2 small potatoes. |
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Vegetables |
2/4 |
1 salad,
1 plate of cooked vegetables. |
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Fresh fruits |
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1 piece or more,
according to the size,
or a glass of fruit juice with no sugar
(preferably fresh juice). |
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Oil and other fats |
4/5 |
1 spoon of olive
oil or seed oil
1 knob of butter or margarine
1 spoon of mayonnaise. |
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