15 rules of healthy nutrition

Italian national Association of nutritionists formulated 15 of the rules of healthy eating. One of the main recommendations of experts: balance at the table, they are often advised move, and have everything, but little by little, without the sad glances at the empty plate and ascetic refusal of food.


"When people want to lose weight, " says the President of the Association of dietitians Giovanna Cecchetto, he feels compelled to surrender not only delicious food, but also from a large group of essential food products (e.g. bread and pasta), and, of course, to avoid invitations to Lunches and dinners from friends and relatives. All this in order to lose as many pounds in the shortest possible time. But it is logical to assume that initiatives of this type may not last long, even if give immediate satisfactory results. Since then, when we throw the diet, we tend to return to old habits and as a result, the lost weight back and often even exceeds original".





Golden rules healthy eating Italian


1. Never skip the conventional meals, starting with Breakfast;


2. To include in each meal one serving foods containing carbohydrates, giving preference to those that contain a low percentage of fat;


3. To include in each meal as many vegetables;


4. In the snacking (a maximum of two times a day), it is preferable to eat fruit;


5. Reduce consumption of cheese to 2-3 times a week;


6. To eat fish at least 2 times a week;


7. Enable 2-3 times a week in one of the main meals dishes such as soups from vegetables and cereals;


8. In addition to the main dish to use vegetables (tomatoes, zucchini, eggplant and broccoli);


9. To limit the use of "saturated" sauces for pasta (meat stew, bacon or cream) to 1-2 times per week;


10. To avoid in one meal combination products with the same nutritional value (for example, bread and pasta);


11. For cooking use methods such as braising, steaming, grilling, cooking in foil;


12. In order to minimize the fat content of food to use as seasoning vegetables, water or vegetable broth, wine, tomato sauce and spices;


13. When cooking, use olive oil in small amounts, adding it in raw form at the end of cooking;


14. To limit the consumption of sweets, and if you wish to pamper yourself, you need to do it immediately after a meal or for Breakfast;


15. Enjoy a day at least 1, 5 litres, giving preference to the drinks that do not contain sugar.

Source:

Women's Magazine

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