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A Healthy Diet

The Ultimate Guide To Healthy Eating

If you are looking for a guide to healthy eating, you are in the right place!

I created it to definitively answer all your doubts and questions such as: “What should I eat to live well? What foods can be considered healthy? I can lose weight by eating healthy foods?”

Healthy eating is part of a world that we very often believe to be complicated, when it is simply based on a few universal rules.

Before diving into the scientific part of healthy eating, I want to tell you how I came across this world.

Here is my story:

I constantly felt that something was wrong with my diet and with my life in general: I was confused, lost and I must admit I felt a little too’ scared.

I couldn't understand why I always felt tired, even in the morning as soon as you get up.

I ate three meals a day, I wasn't addicted to sweets and I wasn't even so obese that I couldn't get up from the couch.

Overweight and out of shape

One day I decided that something had to change if I wanted to live life, not be consumed by it.

But I didn't know where to start, because it is not easy to find your way around the varied world of diets and food advice. There are theories and counter theories out there, it seems that everyone says the opposite of others.

But with patience and determination I managed to make the order of this mass of theories.

Step by step, I created a lifestyle based on healthy eating that helped me lose 8 kg and to find that pleasure again in looking at myself in the mirror.

cambiamento dopo un'alimentazione sana

Now I can share with you everything I have learned from my experience.

When you will follow the eating style described in this guide, you will enjoy the benefits of excellent health, a healthy weight and an abundant amount of energy.

Are you ready?

 

Contents

Click a link to jump to that section. Don't skip any sections!

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What are the principles of a healthy diet
What you absolutely need to know to start healthy eating

Which Healthy Foods To Eat And Which To Avoid
An overview of the healthy foods to include in your diet and which ones to exclude

A Practical Example Of Healthy Dishes
The concept of “single dish” and practical examples of healthy breakfast, lunch and dinner

 

What are the principles of a healthy diet

Many think that healthy eating means eating low-calorie diet foods, sugar-free or low-fat.

Diet foods without sugar or fat

 

In reality it is enough to eat in a simple and natural way, using healthy cooking and avoiding all industrial and processed foods.

Natural foods

This simplification is a good starting point but it is not complete.

Indeed, a healthy diet to define yourself “correct” it must be based on a diet (to be understood as a set of foods consumed habitually) which meets the following characteristics: you, balanced, varia, and in the right proportions.

To all intents and purposes it is a lifestyle based on conscious eating habits.

eat consciously

Many find it difficult to change their eating habits by blaming their lack of motivation or low willpower, but in most cases habits fail due to poor strategy rather than a lack of willpower.

It is not easy to follow a healthy diet, without an understanding of how habits work.

Just think of the temptations we face every day with supermarkets full of processed foods designed - to the detriment of your health - to make them irresistible.

supermarket shelves full of industrial products

And this brings us to the first of 9 golden rules for a healthy diet…

 

9 Rules for a healthy and correct diet

  1. Avoid processed foods at all costs; In other words, anything created by man. These foods are filled with sugar, sale, additives and dyes that weaken your immune system and boost your body's metabolic values.

    Refined food is the main reason people are getting weaker and weaker, fat and sick.

  2. Consume natural foods; All those products that mother nature offers us to nourish us, empower ourselves, to put us in good weight and in excellent health.
  3. Cooking in a healthy way; Favor cooking steamed or boiled towards frying, grilled or stewed.
  4. Consume essential fatty acids; Increase the consumption of polyunsaturated and monounsaturated fats found in coconut oil, extra virgin olive oil, nuts and fatty fish.
  5. Balanced dishes; The dish consists of the 50% from vegetables (the more colors on the plate, the better), 25% from whole grains or other healthy carbohydrates and the remainder with fish, meat or legumes.
  6. Drink water regularly; to purify and keep our body efficient drink at least 2-3 liters of water during the day.
  7. Don't eat at all times; A healthy diet means dedicating time to meals, and preferably regular ones.
  8. Snacks; Avoid continual snacking between meals (especially industrial snacks) favoring fresh fruit mid-morning and afternoon.
  9. Product quality; Prefer organic products and local products to intensive production.

These are the main rules for a healthy diet.

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Remember that we are human beings and sometimes it happens to transgress but always do it in moderation.

 

Why Healthy Eating Must Be Balanced?

A balanced diet is needed because the body needs proper nutrition to function effectively.

Without good nutrition, your body is more prone to disease, infections, fatigue and poor performance.

By balanced or balanced diet we mean a way of eating correctly both from a quantitative and qualitative point of view.

Quantity; It is about introducing the correct number of calories to maintain a healthy weight.

The more you eat, the more you gain weight, the less you eat, the more you lose weight. Clear a little’ for everyone.

Less clear is the fact that both excess and deficiency are detrimental to health.

Qualitative; A healthy and balanced diet must contain foods from all major food groups in the correct proportions to provide the body with optimal nutrition and function at its best.

Imagine your body as if it were a car. To make it work at its best you need the correct petrol (diesel, super or other), Oil change, tires and so on. If you want to get the most performance out of it, you have to treat it as if it were a racing car.

 

The Main Food Groups

There are five food groups and it would be advisable to consume at least one product belonging to each of these every day 5 groups:

  1. First Group; Fruit. Better if it contains a low glycemic value.
  2. Second Group; Vegetable. Better if green but don't forget the importance of varying the colors of the vegetables you eat.
  3. Third Group; Cereals. Better if they are whole.
  4. Fourth Group; Meat, fish and legumes. Prefer white meats to red ones. Avoid farmed fish.
  5. Fifth Group; Milks and derivatives.

Below is a graph that will make you understand how often to consume the foods of the various groups as well as providing you with a correct indication of your daily eating habits.

healthy eating - food pyramids

Within each group, there are more or less healthy foods.

For example, It is preferable to eat sweet potatoes instead of white ones because they contain complex carbohydrates with a long caloric release. They are suitable for athletes and people with high blood sugar problems.

Below you can find my favorite healthy foods and the ones you absolutely must avoid if you want to have iron health and a healthy weight to envy.

 

Which Healthy Foods To Eat And Which To Avoid

If you are wondering: “What healthy foods to eat every day? Or,which foods make you fat?”

There are countless healthy foods, but it is neither practical nor convenient to know them all.

This is why I chose the 22 healthier foods ever without breaking the bank.

 

I 22 Healthiest Foods Ever

Imagine filling your fridge with only the best foods?

I 22 healthiest foods ever

Foods that offer quality nutrients capable of making your body function at its peak.

No more sleepiness but a lot of energy throughout the day making you feel light and free yourself from that annoying “mental fog” which does not allow you to think clearly.

 

Fruit

  • Banana
    Among fruit, bananas are the best source of potassium. They are convenient and portable.
  • My
    They are high in fiber and low in sugar. Excellent as a snack between meals to satisfy the appetite.
  • Berries
    Rich in antioxidants that help fight disease and old age.
  • Nights
    Rich in fatty acids such as Omega-3s and capable of lowering blood cholesterol levels.
  • Melograno
    Little known in the north of Italy but it is very rich in vitamins and antioxidants. The oil extracted from the seeds has anti-carcinogenic properties.

 

Vegetable

  • Broccoli
    They are so rich in nutrients that it would take an entire article to describe all their benefits.
  • Spinach
    If broccoli is the king of vegetables, spinach is the queen. You will get iron (to have healthy hair), more folate and at least a dozen flavonoid-compounds that are loaded with antioxidants.
  • Sweet potatoes
    They have complex carbohydrates that are great for people who do manual work and for athletes.
  • Sprouts (alfalfa)
    The sprouts are very nutritious, as they contain all the elements a plant needs for life and growth. Need to say more?
  • Carrots
    They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color.

 

Spices, Herbs and Tubers

  • Cinnamon
    It keeps triglycerides at bay by promoting the reduction of cholesterol and decreases the blood glucose of the 20-30% when taken in doses of at least 3 grams per day. An excellent option for those suffering from diabetes.
  • Green tea
    A tasty drink rich in antioxidants. Improve brain functions, helps to lose weight, it reduces the risk of cancer and has very powerful healing effects.
  • Curcuma
    It has anti-inflammatory and anti-cancer properties. This root has too many beneficial health effects to write them all down in this article.
  • Ginger
    It is stimulating and tonic, useful for people with nausea and digestion problems. Thanks to its antibiotic properties, ginger is a valid stomach ally, intestine, heart and circulatory system.

 

Cereals

They are an essential source of carbohydrates but also of calories, so don't abuse it if you want to lose weight.

  • Brown rice
    Contains complex carbohydrates with low energy release, with a fair amount of fiber, vitamin B1 and magnesium.
  • Avena
    It is my main dish for breakfast. It supplies energy to your body and thus avoids the feeling of tiredness that occurs following a decrease in sugar.
  • Whole Wheat Products
    Pane, pasta and more, they offer the same benefits as brown rice.

 

Meat, Fish and Legumes

  • Eggs
    Eggs are among the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but new studies have shown that up 3 eggs a day are healthy.
  • Chicken
    This white meat has very little fat, it is easily digestible and can be used in many recipes.
  • Wild Salmon
    Salmon is a type of fatty fish that is incredibly popular thanks to its excellent taste thanks to the high amount of nutrients, including proteins,fatty acids and Omega-3s.
  • Sardine
    They are small and fat fish. They are among the most nutritious foods you can eat.
  • Tuna
    It tends to be low in fat and calories, but rich in protein. Perfect for people who need to add more protein to their diets while maintaining a lean body.
  • Lentils
    They have vegetable proteins with good amounts of folate.

 

Milk and derivatives

  • Ricotta
    HAS low fat, few sugars and lots of quality proteins.
  • Yoghurt
    Essential for stimulating the bacterial flora in the intestine.

Although these foods are healthy, however, it should not be abused because a healthy diet should always be balanced.

In addition to the most common healthy foods available on the Italian market, there is a superfood category coming from overseas that satisfies and exceeds the need for proteins, carbohydrates, vitamins, fats and micronutrients that the body needs.

They are definitely an excellent addition to your diet if you want to combat aging and reduce chronic inflammation.

 

I 7 Healthy Foods To Absolutely Avoid

Most of the people I meet think they are quite healthy. But when I ask a question’ deeper into their diet, I quickly discover that they are eating some healthful foods that they should never eat.

Can't blame them. With all the confusion surrounding the labeling and advertising of products with quotes such as “unsweetened”, “all natural” and even “organic”, they look like real healthy foods.

To spice things up a little’ easier for you, here is a list of the most common foods considered “healthy” that you shouldn't consume.

7 Absolutely Healthy Foods to Avoid

Many of these are not exactly healthy foods. Instead, they are real calorie bombs.

Foods that put your body on inflammatory alert, and that create hormonal chaos.

In short, if you want to follow a healthy diet, avoid these 7 foods:

 

1# Fruit juices

Fruit juice is just as dangerous as Coke, or almost when drunk in large quantities.

The reason? His concentration.

For example…
When you sit down to drink a glass of juice, you are consuming the juice of four medium-sized oranges in seconds or at most in minutes.

Compare this to the time it takes to eat four oranges and suddenly you realize this is not a natural way to eat fruit..

In June 2014, a study published in the journal “Nutrition” found that the average concentration of fructose in freshly squeezed fruit juices is 45,5 grams per liter that, if bought in box, becomes approx 95 grams per liter. The confrontation, Coca-Cola contains 110 grams of glucose per liter.

The body is not designed to deal with that amount of sugar in any of its forms, either in the form of fructose or glucose.

The hormonal effects are chronic fatigue, and on a physical level an accumulation of fat in the abdomen and hips.

Not to get confused; Fructose, glucose and sucrose are all three sugars with different chemical structures and nutritional values.

 

2# soy

When it comes to controversial foods, soy is in first place.

While soy products have been used for millennia in Asia, on the other hand, in recent years, terrifying studies have emerged that proclaim that eating soy can damage your hormones and cause cancer.

So what to do? If you are not sure, it is best to avoid this product.

The reason? Experts do not yet have a thorough understanding of everything there is to know about soy.

You want to be a guinea pig?

 

3# Atlantic Salmon and Other Farmed Fish

Salmon like many other fish have an excellent source of protein and fatty acids such as Omega-3s, but farmed fish must absolutely be avoided.

The reason?

There are 3 good reasons:

  • A study at the Sterling University in 2016 found that omega-3 levels in farmed salmon are rapidly dropping and are half of what they were five years ago. Part of the reason for the nutrient loss is salmon feed which contains less anchovy content.
  • Researchers from the University of New York at Albany found that dioxin levels in farm-raised salmon are 11 times higher than those of wild salmon.
  • Farmed salmon is treated with pesticides, another serious concern for its toxicity.

Better options are fish such as Norwegian wild salmon, Pacific sardines and mackerel that comes from the Atlantic Ocean.

 

4# Artificial sweeteners

If you have high blood sugar, the doctor advises you to use artificial sweeteners instead of the common white sugar because they are supposedly safe having a low glycemic index.

Ironically, recent studies have revealed that artificial sweeteners could increase the glycemic index, and thus make you fat.

But that is not all, sugar substitutes have been clinically linked to:

  • Bladder cancer;
  • Brain tumors;
  • Breast cancer;
  • Headache;
  • Allergy;
  • Hypertension;
  • My light;
  • Convulsions;
  • Obesity.

 

5# Latte

Advertised as the product par excellence – especially for the growth of children – being rich in calcium and protein, essential nutrients for strong bones.

The problem is that there are many economic interests on the part of the milk companies that are capable of influencing political agendas and scientific data..

For this, I decided to rely on the opinion of the great Jack LaLanne:

“You are a suckling calf? Tell me the name of a creature on earth that uses milk after it is weaned. Man is the only one who only lives for half of his life. A cow has four stomachs. You do not! You can't handle whole milk.

Jack LaLanne is the pioneer in the world of fitness, an ambassador of healthy eating and lived up to 97 years a life at full capacity.

You never drank milk after weaning.

The choice is yours.

 

6# Coffee Drinks

Coffee if drunk in moderation brings many benefits. The most common is its ability to protect against liver cirrhosis.

But these amazing benefits are blown away when you add other ingredients to the coffee.

Just visit a Starbucks or similar, to find yourself with a drink that is everything but it is not a coffee.

The best solution is to make this drink at home, perhaps with a mocha for coffee, and without exaggerating with sugar.

 

7# Too much meat Cotta

Who doesn't like a steak from time to time?

As well as being tasty, it is an excellent source of protein. But be careful with cooking.

When cooked at high temperatures (125-300 gradi celsius) or is cooked for long periods of time, a molecule called heterocyclic amines is produced (HCA).

This molecule is composed of carcinogenic and toxic elements, the same ones present in cigarette smoke.

The solution lies in cooking the meat at a low temperature and in the case of red meat, prefer it rare rather than well done.

Add cancer-fighting herbs like basil, mint, rosemary, salvia, savory, marjoram, oregano and thyme in your meat marinades.

 

8# Not Organic Strawberries

All fruit if not organic could have traces of pesticides and other types of contamination, but strawberries are in first place second the EWG (From 2004 publish the ranking of the most contaminated and obviously less contaminated products).

Strawberries contain on average 5.75 types of pesticides per sample.

The EWG found that nearly the 70% samples of 48 varieties of fruit and vegetables were found to be contaminated with residues of one or more pesticides.

If you have the opportunity to grow fruit and vegetables, this is a very good option for a healthy diet.

 

Final Thoughts On Health Foods You Should Never Eat

Moral of the story?

You are what you eat. Fewer foods are processed and processed by humans, better they do.

Rather, meet local farmers and support organic producers who follow natural operations.

The more you choose to take in only food and drinks that bring your body to life, the more you will enjoy your life.
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A Practical Example Of Healthy Dishes

Nutritional science indicates that the balance between the components of the diet and the constant introduction of the few things that matter are the key to good nutrition.

If you want to balance the supply of nutrients day after day without formulas, but in a simple and effective way, the concept of "single dish" is for you.

Healthy single dish

“If you are healthy you want to live, grass and fruit you have to eat. "

This visual model is the easiest way to get healthy dishes, respect the right proportions and the correct combinations. The result is simply a healthy diet.

Since I started using the single dish concept for both breakfast and lunch, my life (and my waistline) have changed forever.

I lost 8 chili in 8 months without any effort other than to simplify my life at the table: no more appetizers, main courses or side dishes. All in one dish (I confess my wife is thrilled to wash fewer dishes).

Moreover, don't forget to add unsaturated fats, essential for the metabolic functions of the body.

When you create the habit of planning meals with simple but balanced dishes and with the use of natural products (no pre-cooked or canned foods), you will begin to feel more energetic and lighter.

It is also virtually impossible to overeat when eating the right foods. By right foods I mean real foods, not created in a factory or laboratory, but in a vegetable garden or garden.

An example of a typical day of mine.

 

Healthy and Light Breakfast

If you plan to go to the cafe for a light and healthy breakfast, sorry to disappoint you but you are trying to eat healthy in the wrong place.

Brioche and cappuccino are not there “petrol” best to start the day, nor to feel light during the morning.

If you really don't feel like having breakfast at home, the concept of "Juice Bars" is growing in popularity. In addition to fruit juices, juices and centrifuges, at the bar you can eat healthy dishes such as fruit salads, yogurt, salads, pick up cereal.

However, having breakfast at home is the simplest and cheapest way to eat healthily, and make it a habit 365 days a year.

Maybe you don't know where to start and you want to know how to have a healthy breakfast and nutritious, and at the same time balanced and that maybe it makes you lose those extra pounds.

Do not worry, below you can find my favorite dishes that you can prepare easily and in a short time.

.

Examples and ideas of healthy breakfast; Nutritious, Balanced and That Makes You Lose Weight

The quantities of food vary according to your age, body size and physical activity you do during your day.

One thing you absolutely must remember; if you want to eat healthy and stay at a healthy weight, at breakfast eat until you are full, but be careful what you put in your mouth.

Refer to “single dish” explained above.

 

1# Example Of Healthy Breakfast

  • Green tea or coffee without sugar or water.
  • Whole yogurt with a seasonal fruit of your choice.
  • Green salad with apples, kiwi, strawberries, nights, Pine nuts, ricotta topped with extra virgin olive oil and a pinch of salt.
  • Omelette with ham, chives and parsley.
  • Two slices of wholemeal bread.

 

2# Example Of Healthy Breakfast

  • Green tea or coffee without sugar or water.
  • Whole yogurt with oats.
  • Seasonal fruit of your choice.
  • Seasonal vegetables of different colors (broccoli, carorte and peppers) steamed.
  • Steamed chicken breast.
  • Two slices of wholemeal bread with butter.

 

3# Example of a healthy Italian breakfast

  • Green tea or coffee without sugar or water.
  • Cooked or raw ham.
  • Fresh cheese.
  • Two slices of wholemeal bread with butter.
  • Brown rice sautéed with seasonal vegetables.

 

4# Example Of Vegetarian Breakfast

  • Green tea or coffee without sugar or water.
  • Bean and lentil soup with pine nuts.
  • Mixed salad with nuts, pistachio, parsley, celery and peppers.
  • Fresh seasonal fruit with yoghurt, boiled oats and blueberries.
  • Tofu.

 

5# Example of healthy breakfast for athletes

  • Green tea or coffee without sugar or water.
  • Steamed chicken breast with lemon, thyme and rosemary.
  • Brown rice.
  • Steamed seasonal vegetables.
  • Yogurt with chia seeds and almonds.
  • Mixed salad with ricotta, Pine nuts, nights, celery and extra virgin olive oil.

 
It is worth remembering that breakfast is the first meal of the day and should never be skipped.

Our body needs quality nutrients after a night of fasting to be able to face the day with vigor.

If you feel hungry during the morning, it means you haven't eaten enough vegetables and fruit for breakfast.
If you feel low in energy, it means that you have eaten too much sugar and fat that you can usually find in processed foods.

Try every day to adjust the amounts of food until you find the right balance.

 

Healthy Lunch, Lightweight and Fast

Lunch is a strategic moment of the day, because you need to refuel after a long morning, but not too heavy that you feel heavy in the afternoon.

Many are wondering what to eat for lunch so as not to get fat. Others want a quick, light lunch so they can get back to their work without feeling heavy and sleepy.

You are ready for some healthy and tasty recipe that doesn't weigh you down too much?

Here are the ideas to experiment right away for a quick and healthy lunch:

 

1# Example of a quick and healthy lunch

Chicken salad with croutons and cherry tomatoes; Iceberg lettuce, tomatoes, toasted bread, Origan, finely chopped celery, chicken breast. Season with extra virgin olive oil and salt.

Chicken-salad-with-croutons-and-cherry-tomatoes

 

2# Example Of Healthy Lunch For Weight Loss

Brown rice with walnuts, pine nuts and boiled vegetables; Brown rice, nights, Pine nuts, spinach, parsley, boiled seasonal vegetables of your choice.

Brown rice with cooked nuts and vegetables

 

3# Example Of Healthy Lunch With Meat

Steamed chicken breast with vegetables and tomato; Chicken breast, rosemary, timo, lemon, boiled ribs, tomatoes and carrots.

 

4# Example Of Healthy Lunch With Fish

Poached salmon with asparagus and peas; Wild salmon, lemon, chives, butter, asparagus, peas and carrots.

 

5# Example Of Healthy Vegetarian Lunch

Wholemeal pasta with rocket, asparagus and parmesan; Wholemeal pasta, rocket salad, asparagus, extra virgin olive oil and Grana Padano.

 

Healthy And Balanced Dinner

Many people have problems with insomnia, overweight or chronic fatigue and these pathologies in most cases are connected to an incorrect dinner.

Dinner is the last meal of the day and is intended to make us go to sleep with a full stomach, and therefore to let us rest well during the night.

However, digestion should not take away resources and energy from the most important function that occurs during the night: purification from harmful substances such as toxins and cell regeneration.

So it is very important that dinner be light and at least happen 2 hours before going to sleep to allow for complete digestion.

Moreover, you don't need calories overnight and for that you should avoid all those starchy foods, sugars and fats. The body transforms these substances into triglycerides, which are deposited in the adipose tissue.

In other words, you gain weight while you sleep. If you want to avoid all this, consider preparing a light and healthy dinner to do good for your health.

Below you can find 5 of my favorite dishes:

 

1# Example of a healthy and fast dinner

Green salad with eggs; Lettuce, boiled eggs, Red onion, avocado. Season everything with extra virgin olive oil and salt.

healthy dinner - Green salad with eggs
 

2# Example Of Healthy Vegetarian Dinner

Minestrone; Carrots, beans, onion, garlic, celery, zucchini and broccoli. Parmesan cheese can be added to this wonderful mixture to give it more flavor.


 

3# Example Of Healthy Dinner With Meat

Minced pork with rice and potatoes; Ground pork, some broth, rice Pilaf, potatoes, parsley, chives. If you want to give more color to the plate, carrots and peas can also be added.

Ground beef boiled with rice

 

4# Example Of Healthy Dinner With Fish

River trout soup; wild trout, carrots, potatoes, celery, onion, garlic, parsley, dill, water and saffron.

healthy fish dinner - Wild trout soup

 

5# Example Of Healthy Dinner For Weight Loss

Whole yogurt with fruit; Whole Yoghurt, seasonal fruit and mint.

healthy dinner for weight loss - yoghurt and fruit with mint

 

I would like to close by saying that there is no healthier dinner in general. There are many variables to consider such as your body mass, your lifestyle, local products available and your habits.

The best is to try different dishes every day, and take note of your state of health the following morning based on your appearance and the energy with which you get up. From this you will understand if the dinner the night before was healthy.

Simple but effective.

Something is not clear to you? Or you want to add your own personal experience to the conversation… At the bottom of the page you can find the comments area. I read and respond to every comment.

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