Message sent by: Stefano
Hi Stefano,
A correct food plan must take into account both the qualitative and the quantitative aspects. It must therefore be balanced from the caloric point of view and at the same time provide the right amounts of nutrients.
To get an idea of your daily caloric needs you can use this automatic calculator.
The dietary rules to be followed are rather simple and widely reported in the article "Food advice". I remind you of the most important points below
Limit the consumption of sugary and carbonated soft drinks, spirits, simple sugars (cooking sugar, sweets and derivatives), saturated fats (butter, fatty sausages, fat red meats, fat cheeses) and trans fatty acids (margarine, butter of peanuts.
Consume at least 5 portions of fruit and vegetables that should be consumed, preferably raw or steamed.
It is important to ensure the minimum daily doses of essential fatty acids, in this regard replace meat with fish at least 3 times a week.
Drink at least 2 liters of water a day. Increase the dose if the color of the urine is too dark and / or odor.
Meals should not be too rich and elaborate it is better to make small meals (at least 4) than one or two binges a day. Breakfast is very important and should satisfy about 20% of daily caloric needs.
Learn to do the shopping: read the nutrition labels and prepare a list indicating only what you need.
Since you practice a lot of physical activity, keep your protein intake high enough (about 1.5 g of protein per kg per day).
When you eat outside the home it is easy to fall into temptation and make even gross food mistakes. At the bar you often find yourself dealing with:
fruit juices, with little fruit and lots of sugar
snacks based on hydrogenated fats
cold cuts rich in fats and nitrites
pre-cooked meals, frozen or heated several times
and in many cases it becomes really difficult to find a healthy alternative. To limit damage to the bar you can order, for example:
orange juice and raw ham toast cheese
piadina (better a sandwich) with bresaola rucola fontina
"insalatona" (tuna, boiled eggs, vegetables to taste)
to avoid instead:
pastas
sweet snacks (pastries, brioche, snacks, chocolates, etc.)
savory snacks (chips, salted peanuts etc.)
desserts
Another problem to be reckoned with is the attack of hunger. This feeling, which inevitably arises if we let too many hours pass between meals, risks making us empty the refrigerator when we return home.
To avoid this situation, just take two snacks during the day (one in mid-morning and one in mid-afternoon), small, balanced meals that are also controlled from a caloric point of view. However, you do not always have time to prepare food to take with you. himself at school or at work. Examples of quick and healthy snacks can be:
semi-skimmed natural yogurt (not fruit, no milk cream)
a fruit and a few slices of sliced not too fat
a fruit and a slice of low-fat or semi-fat cheese (lipid content less than 35%)
a fruit and some dried fruit (2-3 walnuts, 5 or 6 almonds, etc.)
Diet and snacks
