or your doctor.Avoid desserts, even homemade, if not properly contextualized (such as a slice of apple pie in the morning for breakfast) Avoid alcohol: if there is the habit of having a glass of red wine with a meal, remember not to go further; Avoid frying and any preparation or very fatty product, especially if the lipids are of hydrogenated animal or vegetable origin; Limit, as mentioned above, foods preserved by salting or dehydration or canned: cured meats (sausages and salted), fish in pots or cans, etc; Avoid excessive fatty dressings; Avoid too large portions: this is not limited to oil for seasoning, but also to foods potentially subject to abuse such as bread, pasta, pizza etc; Avoid alcohol other than a single glass of red wine per meal; Limit nerve-effect drinks and foods: coffee, fermented tea, bitter cocoa, energy drink, etc.
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- Having breakfast: we don't mean having to sit at the table "by force" immediately after rising in the morning, not even having to eat by force. However, it must be remembered that skipping breakfast triggers a greater feeling of hunger which will have repercussions at lunch or worse at dinner. The amount of food is around 15% of the total daily calories. Understanding what to eat, how much and at what time constitutes the "real" dietary norm in question;
- Have a snack in the middle of the morning: mid-morning means halfway between breakfast and lunch; obviously, if the time span exceeds 4-5 hours, the snacks could become 2. It is the right occasion to take, for example, fruit without exceeding the glycemic load of lunch or dinner. The quantity of food is around 5-10% of the total daily calories, and depends on the entity of the main meals and the number of secondary snacks;
- Eating lunch without reaching a sense of gastric fullness, but feeling full. It may seem obvious but it is not. Since it is often a frugal meal, there is no time for the digestive system, metabolism and brain to understand when to stop. This is how the so-called inertia or rush effect occurs: "Wow, I ate too much!". How many times do you hear it said at the table? The primary cause is the excessive haste combined with poor chewing. The amount of food is around 35-40% of the total daily calories;
- Have a snack in the middle of the afternoon: the same applies to the mid-morning snack. By mid-afternoon we mean halfway between lunch and dinner; obviously, if the time span exceeds 4-5 hours, the snacks could become 2. The amount of food is around 5-10% of the total daily calories, and depends on the entity of the main meals and the number of secondary snacks. It can be a good opportunity to eat foods that are not consumed for breakfast, lunch and dinner, other than fruit - yogurt, rice cakes etc;
- "Light" dining: it means everything and nothing. The amount of food is around 30-35% of the total daily calories, but this is not enough. Especially if dinner takes place late in the evening, it is necessary to reduce the portions of poorly digestible foods, such as those that are very fatty and very protein, or protein and overcooked. A good rule of thumb is that it is a smaller meal than lunch;
- Chew food calmly: for the reason we mentioned in lunch, but also to ensure the lightness of dinner. Chewing is an often overlooked but very important detail;
- Drink water but in moderation with meals: too little or too much water affects digestion. Too much dilutes the digestive juices, too little does not allow a correct mixing of the same on the contents of the digestive tract. One or two glasses, depending on the type of food consumed, are sufficient. It is recommended to those suffering from gastric and esophageal discomfort to eliminate the carbonated one;
- Prefer unprocessed foods to packaged ones: in general, it is advisable to structure the diet with fresh or frozen products, avoiding as much as possible canned, salty, dehydrated foods, etc. This is because they contain more water, vitamins, minerals, essential fats active ingredients, fibers and other antioxidants (if of vegetable origin) etc. They are more nourishing and also satiating;
- Drink even between meals: the recommended daily amount of water is about 1 ml per kcal taken with the diet. Let's not forget that, if the diet provides "unprocessed" foods in adequate quantities, in itself it is almost sufficient to satisfy the need. For a sedentary individual, an additional 300-600 ml / day may suffice. For a sportsman, on the other hand, and in the summer season, the quantity of water between meals depends on the level of sweating;
- Prefer essential cooking, basically rapid, limiting the very long ones to legumes and cuts of meat / fish rich in collagen;
- Prefer foods with a low content of saturated lipids and control the intake of products that are too fat (including vegetables because they are very caloric);
- Estimate oil consumption: having a caloric density of 90 kcal per 10 g, it significantly affects the daily energy balance;
- Avoid or eliminate incorrect nutritional behaviors, of which we will make a brief summary.
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