We still do not understand that there is indeed a direct association between diet and health, making it possible to say that food is one of the main ways to stay healthy and prevent diseases directly related to our way of eating
RECIPE OF LIFE: THE MEDITERRANEAN DIET
• Abundance of plant foods: fruits, vegetables, bread, pasta, rice, cereals, vegetables and potatoes
• Seasonal products in their natural state, always choosing the freshest
• Consume a moderate amount of dairy products, mainly yogurt and cheese
• Eat plenty of fish and eggs in moderation
• More desirable white meat (chicken, turkey and rabbit) by removing visible fat
• Red meat (beef, pork, lamb) would have to consume in moderation and processed meats (sausages, burgers, frankfurters)
• Use olive oil as main fat for cooking and for dressing
• Fresh fruit should be the usual dessert.
• Seasonal products in their natural state, always choosing the freshest
• Consume a moderate amount of dairy products, mainly yogurt and cheese
• Eat plenty of fish and eggs in moderation
• More desirable white meat (chicken, turkey and rabbit) by removing visible fat
• Red meat (beef, pork, lamb) would have to consume in moderation and processed meats (sausages, burgers, frankfurters)
• Use olive oil as main fat for cooking and for dressing
• Fresh fruit should be the usual dessert.
• Drink plenty of plain water or herbal teas.
• Moderate consumption of salt and use herbs as a healthy alternative
• Eliminate the use of industrial pastries and cakes to be rich in saturated fat
• Conduct daily physical activity as essential complement to healthy eating.
• Do not forget or skip any meal. It is advisable to make 5 meals (breakfast, mid morning, lunch, snack and dinner) avoiding high-energy foods and reducing portion sizes.
• Moderate consumption of salt and use herbs as a healthy alternative
• Eliminate the use of industrial pastries and cakes to be rich in saturated fat
• Conduct daily physical activity as essential complement to healthy eating.
• Do not forget or skip any meal. It is advisable to make 5 meals (breakfast, mid morning, lunch, snack and dinner) avoiding high-energy foods and reducing portion sizes.
Diets that promise quick weight loss are not effective, failing to establish changes in eating habits and not allow further maintenance of weight loss. NO fad diets
SECRETS OF THE HEALTHY KITCHEN
• The heat of cooking destroys vitamins. So it is desirable to consume at least one serving of vegetables a day.
• To maintain the nutritional value of vegetables is better to cook in a double boiler or steam, boil because if we dilute some of their minerals. When using the technique of boiling, use of small amounts of water, cut into large chunks and cook the right time.
• It is healthier to eat fruits and vegetables with their skin, well washed.
• Eggs should be cooked in boiling water for a minimum of 10-12 min.
• The techniques of healthy cooking meats are grilled, roast and boiled, they do not require the use of fats.
• For a healthier frying must: use plenty of olive oil, enter the food when the oil is hot and the final place on absorbent paper.
• It is advisable to mix different types of oils used many times and no oil frying
Misconceptions (why can't I lose weight)
• The heat of cooking destroys vitamins. So it is desirable to consume at least one serving of vegetables a day.
• To maintain the nutritional value of vegetables is better to cook in a double boiler or steam, boil because if we dilute some of their minerals. When using the technique of boiling, use of small amounts of water, cut into large chunks and cook the right time.
• It is healthier to eat fruits and vegetables with their skin, well washed.
• Eggs should be cooked in boiling water for a minimum of 10-12 min.
• The techniques of healthy cooking meats are grilled, roast and boiled, they do not require the use of fats.
• For a healthier frying must: use plenty of olive oil, enter the food when the oil is hot and the final place on absorbent paper.
• It is advisable to mix different types of oils used many times and no oil frying
Misconceptions (why can't I lose weight)
• The bread is fattening. Rich in carbohydrates, the fundamental basis of the Mediterranean diet, increasing your calories is what accompanies it: jams, sausages, butter, sauces ...
• Fruit for good dessert. The order does not affect energy intake. The advantage to consume before meals is that thanks to their fiber content and water produces satiety effect.
• You need to take vitamin supplements to meet their needs. With a varied and balanced the needs are covered.
• Drinking water during meals makes you fat. Water is the only food calorie-free, i.e. does not provide you with any energy. Drinking water before meals can produce satiety.
• Combine carbohydrates and protein fat.
• The "light" thin. A light is the one product that you have reduced your calories (30%) compared with the light version of the same food.
• Fruit for good dessert. The order does not affect energy intake. The advantage to consume before meals is that thanks to their fiber content and water produces satiety effect.
• You need to take vitamin supplements to meet their needs. With a varied and balanced the needs are covered.
• Drinking water during meals makes you fat. Water is the only food calorie-free, i.e. does not provide you with any energy. Drinking water before meals can produce satiety.
• Combine carbohydrates and protein fat.
• The "light" thin. A light is the one product that you have reduced your calories (30%) compared with the light version of the same food.
why can't I lose weight
