A healthy lifestyle includes a healthy diet, with an adequate presence of carbohydrates and fiber, based on the Mediterranean diet model but also on regular physical activity. The indications that come from scientific evidence and from the most authoritative nutrition experts, reaffirm the importance of carbohydrates. Carbohydrates, in fact, are necessary and it is good that a reasonable percentage of our energy needs, or 55% of the total intake of calories from food, comes from them. It is therefore important to know how to choose quantity and quality of foods to be consumed during the week by following good eating practices and simple rules.
8 rules of daily wellness:
- Opt for whole grains and low glycemic index grains
- Drink at least one liter of water per day
- Encourage the consumption of fresh, seasonal fruits and vegetable
- Eat less, but more often, according to the 1+2+2 formula: five meals daily, with breakfast, 2 snacks and 2 main meals
- Don’t underestimate the nutritional power of dried fruit as a snack or as an addition to your recipes.
- Reduce seasonings to only raw extra virgin olive oil, replacing other fats with spices and restricting the use of salt
- Replace animal proteins at least twice a week with vegetable proteins (lentils, peas, beans, soybeans, chickpeas) always associating them with a carbohydrate
- Exercise for at least 30 minutes each day, favoring consistency over intensity