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Quali alimenti possiamo consumare con più frequenza?

Una sana alimentazione non deve escludere nessun alimento, in quanto l’organismo necessita di tutti i nutrienti che vanno ovviamente abbinati nel modo corretto. La dieta mediterranea, a mio avviso, presenta i principi più semplici ed efficaci per soddisfare il fabbisogno dell’uomo e garantirne il benessere. Più che una dieta, è un vero e proprio regime alimentare che fa fede alla famosa ” piramide alimentare” , dove sono riportati su scala gerarchica i cibi più salutari e con che frequenza e quantità assumerli. Alla base ci sono gli alimenti da consumare più volte al giorno e in cima quelli da limitare. Alla base si trovano i carboidrati, la frutta e la verdura, poi i legumi, le uova, la frutta secca, le carni bianche. In cima troviamo le carni rosse, i grassi animali, i dolci e gli zuccheri.
Qui di seguito alcuni consigli:
– consuma più porzioni di frutta e verdura di stagione
– aumenta il consumo di legumi
– consuma regolarmente pane, pasta, riso e altri cereali, meglio se integrali
-modera la quantità di grassi e oli di origine animale( burro e panna per esempio) e prediligi quelli di origine vegetale come l’olio extravergine d’oliva
– mangia il pesce 2/3 volte a settimana
-mangia 2 uova a settimana
-limita il consumo di formaggi e bevi regolarmente il latte, meglio se scremato
– limita il consumo di dolci, zuccheri e bevande zuccherate
– utilizza poco sale, sostituiscilo con le erbe aromatiche
– bevi ogni giorno acqua in abbondanza, almeno 2 litri
– varia sempre le tue scelte a tavola

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