Fruits, vegetables, not too much fat and less sugar … but how often and in what proportions? Here are the latest recommendations of the studies of the most important American universities.
Assaulted by a stream of information, sometimes contradictory, we do not know what’s good to eat. What should be in our plate? This question has become a real dilemma. One thing is certain. To eat healthy and avoid chronic diseases, there are some undeniable recommendations: increased consumption of fruits and vegetables, reducing the consumption of simple sugars.
There are, however, other recommendations which, in the view of some specialists, are outdated. These specialists advise taking into account a nutritional program based on new research conducted at universities such as Harvard, Rutgers, Colorado and Toronto, diet about to be unanimously recognized by the scientific community.
But what are the benefits of this rational diet? In men who are following this schedule, the cardiovascular risks are reduced by 40% and in women by 30%. Overall, the risks of serious chronic diseases (diabetes, cardiovascular disease and cancer) are reduced by 20% in men and by 10% in women. To help you more easily apply these tips, they are represented as a pyramid.
Do not forget to drink plenty of water but, also teas and infusions, consume a glass of wine at the table if you like it and take daily vitamins and minerals which contain a proportion 100% recommended daily intakes. And especially, eat when you’re calm, in a state of peace; enjoy more than just the taste of the food, also helping the digestion.
As many vegetables and fruits
Fruits and vegetables help prevent cancer and provide real protection against cardiovascular diseases. We should eat between 5 and 12 servings per day (two-thirds vegetables and one-third fruit). Mission impossible? Not at all! If we return to tradition and eat raw as an appetizer, two types of vegetables for the main course plus a salad, the goal is almost reached. If we add the two types of fruit a day and a fresh vegetable juice, we can say we followed the recommendations 100%. Obviously, it is easier to say than to put into practice.
Whole grain breads
First floor: cereals (especially whole)
Grains give the feeling of fullness, provide the body with essential carbohydrates for the proper functioning of muscles and brain, but most of them increase the acidity and limit the absorption of minerals. Harvard researchers suggest, therefore, that the share of cereals in total food daily to be a small one.
They also recommend whole grains, whose glycemic index is low (they contain sugars which slowly pass into the blood stream and the risk of hypoglycemia is reduced). In everyday life, this means: two or three slices of whole bread (preferably in the morning), whole or semi-basmati rice (white rice is best for our body), pasta or a few crackers – without abusing of cereals containing gluten, harder to assimilate by the body – but also corn.
If you eat cereals for breakfast, choose whole or you can try oatmeal. Corn flakes, wheat or rice have a high glycemic index. The optimum daily dose: 5 to 8 servings per day.