A balanced diet should be composed of 55-60% carbohydrate, 25-30% fat and 10-15% protein. It should also be divided into at least three main meals: breakfast, which is necessary to interrupt the long overnight fast, a hearty lunch and a frugal supper. In addition to main meals should be consumed at least 2 snacks (mid-morning and mid afternoon). This is the subdivision of total calories for each meal of the day: breakfast 15-20%, 50-10% mid-morning snack, lunch 40%, 50-10% mid-afternoon snack, dinner 30%.
The Mediterranean diet is a good example of a balanced diet as it provides all the nutrients essential for our well-being. It adheres to the diet followed in Southern Italy and Greece in the years around 1960, in the past was an obvious choice because foods made locally grown and this reason it was cheap. ..
today follow a Mediterranean diet is a choice that goes to search for food fresh and in season because they are essential to ensure proper intake of vitamins, minerals and antioxidants. People think that living in Italy involves the fact of following a Mediterranean diet, but it is not true!
The main features of the Mediterranean diet are:
- Plenty of food source Plant: fruits, vegetables, pasta, bread, cereals and potatoes.
- Prevailing consumption of fresh and seasonal foods and vegetables, mostly locally sourced .
- Using oil virgin olive as the main source of fat.
- Daily consumption of cheese and / or yogurt, but in limited quantities.
- Fish, white meat and eggs: a couple of times a week.
- cakes with sugar or saturated fat only a couple of times a week
- consumption of red meat rather limited.
- The u Nica alcoholic beverage allowed is a limited quantity red wine (rich in polyphenols) to drink only with meals.
Please do not forget to pay attention to QUALITY 'ldi imitate the food and quantity'.
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