"Mens sana in corpore sano" the ancients said.
Today we usually associate a correct and balanced lifestyle with a set of sacrifices and deprivations.
The reality is that the diet must give us pleasure, allow us to have perfect health, therefore excellent well-being and a perfect psychophysical balance.
To be able to follow a diet that allows us to do this, two fundamental conditions are needed:
1) To stay in perfect shape, therefore everyone in his ideal weight, we must be convinced that diet must be a lifestyle, that is, something that will always accompany us. In this way you will get used to a healthy diet so well that you will not even notice that you are on a diet.
Even after a certain period you will no longer want to go astray because that perfect state of well-being and psychophysical balance would be broken.
2) In order to have this conviction, however, it is good to know in principle some fundamental principles of nutrition, its various components and their metabolism. This does not mean knowing by heart the calories contained in different foods and doing acrobatic calculations every day, but a simple knowledge of carbohydrates, lipids and proteins, their metabolism and their impact on body weight and on your well-being.
When calculating the caloric requirement, several factors must be considered: age, profession, lifestyle, gender, etc.
In general, from 25-30 Cal / kilogram of ideal weight, therefore about 1700 to 2500 calories per day of which about:
- 55% carbohydrates (carbohydrates)
- 25% proteins (proteins)
- 20% lipids (fats).
Without ever forgetting vegetables, vegetables, legumes and fruit which are rich in fiber. Fiber slows the intestinal absorption of sugars and fats and facilitates intestinal motility.
The choice of organic products eaten raw or steamed is certainly highly recommended in order not to lose the nutrients contained, fruit with untreated peel and always obtain supplies from small and controlled local producers.
Our body not only needs carbohydrates, proteins and fats, but also minerals and vitamins.
Mineral salts are essential for the proper functioning of our body, since they participate in many life processes.
Potassium, sodium, calcium, magnesium, iron and phosphorus cannot be synthesized by the body, but can be optimally taken by following a correct and balanced diet, rich in fresh fruit and vegetables and nuts.
Indispensable for the vital functions are the vitamins that are classified in water-soluble vitamins (water soluble) which include Vitamin B and C and fat-soluble vitamins (absorbed together with fats in the intestine) which are Vitamins A, E and D.
To preserve the vitamins and mineral salts contained in food it is important to avoid long cooking, prepare the food just before cooking and do not cut more than necessary.
The main sources of vitamins and minerals are legumes, vegetables, fruits, vegetables, cereals, carrots, lemons, tomatoes, bananas, walnuts and almonds.
This little and basic information for a varied and nutritionally correct diet was provided by Dr. George C. Peter, a specialist in internal medicine, cardiology, diabetes, metabolic diseases and nutrition science.