1. check the weight and STAY ACTIVE
Your weight also depends on you. Weighed at least once a month, check that your body mass index (BMI) in normal limits.
If your weight is outside of normal limits, please report this gradually within these limits:
In case of overweight: consult your doctor, reduce the "energy" inputs eating less and preferring low-calorie foods and that satisfies multiple, like vegetables and fruits, it increases the "energy output" doing more physical activity and deploy suitably nutrition throughout the day from breakfast, which must not be neglected;
In the case of underweight: consult your doctor and still retain a right level of physical activity and a varied and balanced diet, consuming all meals at regular hours;
Used to move more every day: walk, climb and descend the stairs, do small chores, etc;
Avoid unbalanced diets or very drastic like "DIY", which can be harmful to your health. A good slimming diet must always include all foods in a balanced as much as possible.
2. more grains, legumes, vegetables and fruits
Consumes more daily servings of vegetables and fresh fruit and vegetable consumption increases both dried fresh, always having care to limit added fats and oils, which are eventually replaced by herbs and spices;
Regularly consuming bread, pasta, rice and other cereals (preferably wholegrain),avoid fatty toppings add too many;
When you can, choose products made from flours and not with the simple addition of bran or other fibers (read the labels).
3. FAT: CHOOSE the quality and the quantity of
Dietary fats are needed in small amounts for good health, provide energy, essential fatty acids and enhance the absorption of fat-soluble vitamins;
The percentage of total fat (and saturated fat in particular) in the American diet is higher than recommended levels;
High amounts of saturated fats in the diet are a risk factor (high cholesterol, obesity and associated diseases, atherosclerosis);
Use the bare minimum of toppings and prefer olive oil and other vegetable oils instead of butter, lard, Bacon etc. (food spice it up with herbs and spices, lemon juice,balsamic vinegar);
Limit consumption of meats and fatty meats, discarding the visible fat and eat fish more often (at least 2 times a week) and legumes;
If you like milk, choose instead to skim or partly skimmed milk, which still keeps its content in calcium and not to exceed the consumption of dairy products and cheeses.
4. sugar, sweets and SUGARY DRINKS: in the RIGHT LIMITS
Moderate consumption of sweet food and drink during the day, not to exceed the amount of sugar allowed;
Among the desserts you prefer bakery products of the Italian tradition, which contain less fat and sugar and starch;
If you want to consume foods and beverages sweetened with low-calorie sweet substitute sweeteners, read on the label the type of sweetener used and warnings should be followed.
5. DRINK PLENTY of WATER EACH DAY
The water represents the major constituent of the body and is essential for the conduct of all physiological processes and biochemical reactions. The water requirement for adults and the elderly is 1 ml per Kcal introduced during the day. For children the need is greater (1.5 ml/Kcal/day);
Drink frequently and in small quantities. Drink slowly, especially if the water is cold: an abrupt drop in temperature of the stomach may create dangerous conditions congestion;
Water balance must be maintained essentially water, so drinking tap water as bottled,both safe and controlled. Remember that different drinks (like Orange, cola-type drinks, juices, coffee, tea) as well as providing water supply also other substances that contain calories (such as simple sugars) or which are pharmacologically active substances (such as caffeine). These drinks should be used sparingly;
6. the salt? BEST LITTLE
Reduce progressively the use of salt at table in the kitchen, preferring the iodized salting that municipality;
Do not add salt in baby food of children, at least throughout the first year of life;
Spice it up foods with herbs, spices, lemon juice and vinegar.
7. ALCOHOL: If you ONLY IN CONTROLLED quantity
Alcohol abuse can cause nutritional imbalances damaging, problems of addiction and serious implications morbose in the liver, pancreas, cardiovascular system, Central and peripheral nervous
System and oropharyngeal cancers also cable and prostate;
Avoid any alcohol intake during childhood, adolescence, pregnancy and lactation,smaller if you're elder; reduce or eliminate consumption of alcoholic beverages if you're overweight or obese, or have a family history, obesity, diabetes, hypertriglyceridemia, etc.
8. VARY YOUR CHOICES OFTEN at the table.
There is no "complete feeding stuff" or "perfect" that contains all the nutrients we need.
The exclusion of certain foods from the habitual diet involves the risk of nutritional deficiencies;
Too repetitive diet can lead to the accumulation of any harmful substances.
9. SPECIAL TIPS for SPECIAL PEOPLE
During pregnancy prevents excessive increases in weight and be careful to cover your increased needs in protein, calcium, iron, folate and water: consume then customarily fish, lean meats, eggs, milk and dairy products and a variety of vegetables and fruits. In particular, throughout the child-bearing age take care that your intake of folate to cover your needs. In this way can reduce the risk of neural tube defects in the fetus;
During pregnancy do not consume animal foods raw or undercooked and not take alcoholic beverages;
While breastfeeding your nutritional needs are even greater than those of pregnancy:a varied diet, rich in water, fresh vegetables, fish, milk and dairy products, will help you to feel good and to produce milk at all suited to the needs of the newborn. Avoid alcoholic beverages and use products containing substances nervine (coffee, tea, cocoa, cola drinks, etc.) with care;
During menopause takes advantage of any increased availability of free time to practice greater physical activity and to treat your power: learn not unbalancing the diet and always keep in mind that, since every food has its precise role in the context of the daily diet, you never have to delete indiscriminately entire food groups in favor of others. Keep in mind that even post menopausal overweight and obesity, a sedentary lifestyle, constipation, cigarette smoking and alcohol abuse are important risk factors;
Senile age, strive to systematically consume a varied diet and palatable. Don't overdo it with the consumption of alcoholic beverages and with the addition of cooking salt.
10. the SAFETY of YOUR FOOD ALSO DEPENDS on YOU
For the elderly, infants, children and pregnant women, it is necessary to avoid the consumption of foods raw or undercooked animal, such as little eggs cooked or sauces made of raw eggs (eggnog, homemade mayonnaise), rare meat, raw fish, raw shellfish;
Do not thaw foods of animal origin at room temperature. If you cook them directly, keep in advance or put them in the refrigerator to thaw in microwave.
8. VARY YOUR CHOICES OFTEN at the table.
There is no "complete feeding stuff" or "perfect" that contains all the nutrients we need.
The exclusion of certain foods from the habitual diet involves the risk of nutritional deficiencies;
Too repetitive diet can lead to the accumulation of any harmful substances.
9. SPECIAL TIPS for SPECIAL PEOPLE
During pregnancy prevents excessive increases in weight and be careful to cover your increased needs in protein, calcium, iron, folate and water: consume then customarily fish, lean meats, eggs, milk and dairy products and a variety of vegetables and fruits. In particular, throughout the child-bearing age take care that your intake of folate to cover your needs. In this way can reduce the risk of neural tube defects in the fetus;
During pregnancy do not consume animal foods raw or undercooked and not take alcoholic beverages;
While breastfeeding your nutritional needs are even greater than those of pregnancy:a varied diet, rich in water, fresh vegetables, fish, milk and dairy products, will help you to feel good and to produce milk at all suited to the needs of the newborn. Avoid alcoholic beverages and use products containing substances nervine (coffee, tea, cocoa, cola drinks, etc.) with care;
During menopause takes advantage of any increased availability of free time to practice greater physical activity and to treat your power: learn not unbalancing the diet and always keep in mind that, since every food has its precise role in the context of the daily diet, you never have to delete indiscriminately entire food groups in favor of others. Keep in mind that even post menopausal overweight and obesity, a sedentary lifestyle, constipation, cigarette smoking and alcohol abuse are important risk factors;
Senile age, strive to systematically consume a varied diet and palatable. Don't overdo it with the consumption of alcoholic beverages and with the addition of cooking salt.
10. the SAFETY of YOUR FOOD ALSO DEPENDS on YOU
For the elderly, infants, children and pregnant women, it is necessary to avoid the consumption of foods raw or undercooked animal, such as little eggs cooked or sauces made of raw eggs (eggnog, homemade mayonnaise), rare meat, raw fish, raw shellfish;
Do not thaw foods of animal origin at room temperature. If you cook them directly, keep in advance or put them in the refrigerator to thaw in microwave.