To feel good you should not demonize certain ingredients, eliminating them completely from your diet. The solution is simple: the key is to be found in the movement and harmony of different foods that we eat during the day, being careful in servings and in our cooking techniques. Giorgio Calabrese, nutritionist and professor of Human Nutrition, explains why pasta is not the "guilty" party but the sauce.
Each type of sugar gives 4.1 calories per gram, whether it is brown or white. The important thing is not to overdo it.
A healthy person can safely put a teaspoon of sugar in their coffee in the morning and after lunch.
Of course. I take care of internationally renowned athletes and they all fit bread and pasta in their diet. Do not remove carbs as they are essential. As I said, the problem is not the meal, but the "bad company." It is very different to eat a sandwich at lunch with a little lettuce, a slice of mozzarella, basil and fresh tomato, or a sandwich with omelet, veal cutlet, mayonnaise and a big mixed salad.
Wholemeal is better, as it contains more fiber, but without eliminating white bread. Excess fiber may create swelling and changes in the bacterial flora. The important thing is that bread is artisanal. Avoid any made with lard. Again, I do not do battle with bread, but excess fat.
Tree nuts, such as almonds, walnuts and hazelnuts natural. 30 grams in the morning and 30 grams after dinner. They counter premature aging and help you live better and longer.
This concern came from the study of a population which for 300,000 years did not consume milk and therefore did not have the enzymes to synthesize it. That study is good for the people of Eastern Europe, not for our traditions. Despite a lot of milk consumption in Italy, the incidence of tumors is higher, indeed. It is also shown that milk contains components with a protective function against breast cancer.
Here, too, it is good to clarify: whole milk has 3.5% fat, while "lean" cheese has 16%. So whole milk will always have a fifth less fat than the lowest fat cheese available in stores or supermarket.
Exaggerated quantities of fried and barbecued food. And no to margarines, to hydrogenated fats and to an excess of condiments in general.
A diabetic without complications can drink coffee, tea or a glass of milk, a slice of whole wheat toast – or a wholemeal crisp bread - with a little sugar-free jam or chocolate spread with hazelnuts.
Children and young people have to use their brains and they need sugar. So they can eat cereals, toast with jam or hazelnut cream, a glass of milk with a teaspoon of sugar and cocoa, and juice. A snack is fine as long as it is a well-packaged fresh bakery product and does not contain hydrogenated fats. In Italy, we are fortunate that the food industry uses high-quality ingredients and follows strict rules.
I am for an omnivorous diet, for variety: eat little and everything. If you can harmonize food, alternating, your body will thank you forever, because each food has its own peculiarities. However, if the choice of vegetarian or vegan stems from religious reasons I concur, because the soul comes first and then the body. But we do not follow these diets thinking of doing good to our health. For example, vegans often take too much fiber, which can be harmful.
The right amount of daily fiber is 20 to 30 grams per day. Too much fiber "seizes" the iron in the blood, a little like filling up with gasoline, with holes in the tank.
No doubt the Mediterranean diet, rich in cereals, legumes, and fish. I recently presented a document to the UN which was approved unanimously, explaining how the Mediterranean diet can lead the way in the future of healthy food, bringing harmony to the different cultures of the world. Also we should not forget that at the base of the food pyramid comes physical activity first of all and does not mean we have to be athletes: just 7-10 thousand steps a day. There are convenient application to download on your smartphone to monitor your daily physical activity.
The Universal Exposition of Milan is a rare and unique opportunity to create a "constitution" of food that is based on the principles of the Mediterranean diet in this way people can live healthier and happier.
Giorgio Calabrese graduated in Medicine and specialized in Food Science. He is professor of Food and Human Nutrition at the University of Eastern Piedmont in Alexandria, the Federico II University of Naples and the University of Turin and Messina.