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Top foods for a proper diet

Prefer easily digestible foods. Reduce intake of dairy and white flour products (refined flours), like bread, pizza, pasta etc. to one serving per day. These foods may cause intolerances, indigestion and high blood sugar, with many adverse consequences for your health.

Try to maintain a low glycemic load (GL) in your diet. That way you can balance your blood sugar by eating mainly complex carbohydrates and fiber, i.e. whole grains, brown rice, legumes, fruits, always in moderation. Also combine them with protein-rich foods like fruits and natural nuts, fish and brown rice.

Reduce consumption of processed foods and sweets to a minimum! Try to reduce consumption of these foods to a minimum; you very well know why. In brief, avoid chemical additives and sugar, sugar, sugar...

Increase antioxidants. You can eat 2-3 servings of various fresh fruits and 5-7 servings of fresh vegetables daily. Include lots of green vegetables.

Portion of fruit: 1 medium apple - Portion of vegetables: 1 tea cup.

Include oily fish on your weekly menu. Oily fish are salmon, trout, sardines, herring, mackerel and tuna; they are rich in Omega 3 fatty acids which are necessary for the proper function of your body, including our hormonal and immune systems, the heart and the brain, among others.

Include natural nuts and seeds in your daily life. Three servings of snacks every day give you excellent protein, good fats and precious trace elements balanced for your needs. Serving size: 2-3 tbsp.

Eggs are good! Five to six eggs a week give you a wide variety of nutrients, including selenium, which we hardly get from other foods. Look for organic eggs.

You don’t want to get hungry within the day. All meals and snacks in your daily balanced diet are valuable to your body; make sure not to skip them. If you do, your blood sugar will plummet too deep, hunger will grow and woe to the quick treat that will fall into the hands of the hungry! Furthermore, this substitute probably will not be as nourishing as your body needs in order to meet its real needs; you will just get the feeling of satiety and the enjoyment of taste and make you body leave you in peace for a while

Nutritional supplements can complete a proper diet. The metabolic functions of our bodies are so complex, interlocking and interdependent that volumes of books might not suffice to investigate them. Let’s imagine them as an enormous edifice of massive stones. What would happen if you were missing one or two stones from such a wall? The edifice may not be demolished but it will surely lose something of its stability and its functionality. That’s how it is with the lack of a trace element or vitamin. You may not “break down”, but you might experience some glitches, like, for example, if you have a zinc deficiency. We need zinc to produce serotonin, a great neurotransmitter responsible for our good mood; to produce genetic hormones; for proper bowel function; for the proper function of our immune system, among others. Various drugs can cause a lack of elements; For example, chronic use of contraceptives reduces zinc levels. See more in Nutritional Supplements.


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The British Association for Nutrition & Lifestyle Medicine