Tips for healthy eating and the save vitamins rules
- Follow a food style with a caloric intake that prevents the problem of overweight and obesity.
- Make sufficient and adequate quantities of all the substances necessary for the body to ensure the maintenance of vital functions, grow, renew itself and eliminate the waste of the metabolism.
- Favor the consumption of vegetable proteins compared to those of animal origin.
- Eat fiber-rich fruits and vegetables every day .
- Reduce salt and alcoholic beverages.
- The fat intake should be between 20 and 30% of total calories. Fats must be exclusively polyunsaturated obtained from cold-pressed oils.
- Reduce the consumption of simple sugars, starchy foods and starches.
- To consume in abundance vegetables and vegetables especially from the cruciferous family and those rich in beta-carotene. In general, these are dark green and yellow-orange vegetables.
- Prefer the consumption of whole grains.
- Cut down on coffee.
- Give preference to foods that provide antioxidants, such as selenium, vitamin C and vitamin E.
- Avoid overcooked or barbecued meat and fish.
- Avoid eating foods treated with nitrates or rich in dyes, additives and preservatives.
- Avoid frying foods and re-using cooking oils and fats.
- Avoid heating or overcooking food.
To avoid consuming foods that are depleted of vitamins, a few simple precautions are available:
- Prefer seasonal foods, locally produced, possibly organic;
- Prefer fresh or undercooked foods. Prolonged storage and cooking causes the progressive decay of the vitamin content. On the contrary, freezing favors its maintenance;
- Avoid the first fruits;
- Regularly use whole grains such as bread, pasta, flakes from organic farming;
- Store fruits and vegetables in the refrigerator, away from air and light;
- Prepare vegetables and fruits only before consuming them, washing them whole and cutting them only later;
- Store the oil in a tightly closed bottle in the dark (dark glass);
- Cook in a little water, recovering the cooking liquid;
- Vary the quality of food.
