Food and health, what to do to eat well

It is now well established that nutrition has a great correlation with health, do you remember that we had already talked about it (link)?

If we eat properly, the incidence of some diseases decreases. But what does it mean to eat well?

Does the food pyramid really tell us exactly what we need to eat?

As we can see from the image at the base of the food pyramid there are carbohydrates, those given by cereals: pasta, bread, rice.

All those foods that are often banned from slimming diets.

 

When we were a farmers’ population, we needed a large supply of carbohydrates from cereals because we had to be supported in prolonged physical work, but with the economic boom our demand for “gasoline” decreased. Work has become much less manual, but our eating habits have stabilized on the bulk of cereals. Bread and pasta have remained our food base, but our energy consumption has diminished, creating an imbalance in this way.

This imbalance can create serious problems to our health because it promotes the onset of metabolic diseases: hypercholesterolemia (increased blood cholesterol) and hyperglycemia (increased blood sugar) contribute to the onset of diabetes and serious cardiovascular diseases.

What should we do to “eat well”?

The absolute elimination of carbohydrates from cereals is a big mistake because the body needs the calories of carbohydrates to support physical activity, it would not be the same thing to take the carbohydrates from vegetables because their caloric intake is almost nil.

So to eat well we have to reduce the carbohydrate intake from cereals, but don’t remove them altogether, especially on days when we do physical activity and, very important, is the choice of whole grains instead of refined ones.

This reduction of cereal carbohydrates is necessary above all as we age, precisely because of reduced physical activity.

It is also important to eat vegetables and fruit, but the latter is rich in sugars, so don’t overdo it.

A different matter is for fats, even here there are various types. The hydrogenated fats that are industrial ones should be avoided, while it is important to take the polyunsaturated fats that are the Omega3 contained in the fish and the monounsaturated fats such as olive oil, avocado, walnuts and almonds.

As for the proteins we can take them from meat and fish, it is intuitive that white and lean meat is better than fat, we can also take the vegetable protein, but remember that legumes also contain carbohydrates in addition to protein.

It is also essential to reduce the salt intake, perhaps using some spice to replace, and the sugar that can be replaced by stevia. Stevia is a seasonal plant that every year I plant in my medicinal herbs, if you take a leaf and put it in your mouth it will seem like you have a sweet, because of its sweetness.

With the stevia powder I sweeten breakfast: milk or tea and put it in place of sugar in the jams I make with the fruits of my trees.

It is essential to add physical activity: walking fast and targeted exercises help us to burn and stay healthy.

Abdominal fat: because it is important to reduce it

Aerobic work: running and walking

L’importanza del lavoro muscolare

Rita Palazzi
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