“to eat is a necessity, but to eat intelligently is an art”, F. de La Rochefoucauld.
I show you how we can modify our nutrition to a better one…
Having a healthy nutrition is not something you were born with, it is a skill that can be learned, the same way you learn to ride a bike or drive a car. Under medical and nutritional supervision, we should adapt our diet to a plan-based one, for 3 essential reasons: for health, for ecology and for ethics.
It is enough to deny, out of ignorance or interest, the scientific evidence on the benefits of a plant-based diet.
To make your life easier, I have created a balanced dish that you can find in the main image of this page and it is composed as follows:
50% of beneficial vegetables, raw or steamed (avoid overcooking >100°C, prefer steam cooking, reduce raw tomatoes, eggplant, peppers, beans, soy, white potatoes, but instead eat sweet or violet potatoes). Beneficial vegs provide a higher quality of nutrients and are more important in organic, local and seasonal vegs.
25% of beneficial carbohydrates like ancient grains (Senatore Cappelli, Tumida siciliana, Tumilia, Russello, Perciasacchi, Margherito), whole-grains or naturally without gluten grain like millet, rice, amaranth, buckwheat, … beneficial carbs have a low glycemic index, i.e. a low insulin stimulation (see GI paragraph below).
25% of protein-rich foods like pulses, peas, chickpeas, lentils (only with a pressure cooking to destroy lectins!) , fish (max 2-3 portions per week) or egg (1 every 2 weeks). The total amount of protein, contained in these foods should be < 8% of the total meal. For more, please see on the weblink (DE FR IT EN) of our Confederation.
➡️ compose your own plate with the right quantity like in nutrient dish, then mix…
Pay attention to the following aspects:
⚠️ a thorough check of your health at a medical center must be done before and after the general change in eating habits. This is very important to have a first check an a followup on your medical values!
✅ 1° meal, “the gold medal”, rich breakfast (<1h after wake-up, 6-9 am);
✅ 2° meal, “the silver medal”, balanced lunch “nutrient” (11 am – 1 pm);
✅ 3° meal, “the bronze medal”, light dinner (5-6 pm, max. 8 pm);
✅ Biodiversity: have a wide diversity of foods (vary foods from day to day);
✅ Tap water, drink most outside meals, e.g. one glass of water every hour, because drinking during meals dilutes gastric juices and digestion is therefore less effective. The quality of your tap water is very important and if the quality is not granted, it can be filtered;
✅ Fruit: eat 1 portion (120 g) of one kind of fruit per day at breakfast or before 2 pm, never eat fruit after the meals and at dinner;
✅ Vegs: eat 4 portions (4x120g) of vegetables per day;
✅ IF (Intermittent Fasting): plan to fast according to specific protocols, important: only with medical attention. To learn more you can get a medical online course, called iFast (Metabolism Academy, Dr. Fabio Piccini)
✅ Sprouts: eat them frequently, this food is very rich in nutrients. If you want to do them by yourself, buy the best quality on www.sprossensamen.ch, to learn more follow Angelika Fürstler of their Facebook Group;
➡️ eat ONLY ONE plate per meal;
➡️ eat after 4h from the last meal in a food interval of 8h, find more information on our circadian rhythms on www.mycircadianclock.org, digestion still lasts 4 hours; For kids or adolescents is different (is 2.5 h, they must eat 5 times a day)
➡️ the proportion of carbs should be higher depending on the level of physical activity (inactivity 20%, light to moderate 25%, intense to very intense 30-40%) and never eat carbs for dinner;
➡️ each foodstuff has a different reaction in our body, therefore is highly individual, food that’s beneficial to me, not necessarily beneficial to the other human being… so track them on a food diary and observe your reaction/feeling;
➡️ proper chewing, i.e. slowly and focus on the act of eating, without distractions such as TV or tablet. This is specially important for carbs as saliva contains enzymes that metabolize these substances. These enzymes are not present in the intestine, but only in the mouth.;
⛔️ avoid any type of sugars: the World Health Organisation (WHO) warns against excessive consumption of sugar added to food or naturally present in honey, syrup, fruit juices and fruit juice concentrates;
⛔️ avoid processed/ultra-processed food, dairy, refined flours and foods, additives, pesticides, meat, alcohol and added sugars. Cook simple food by yourself;
⛔️ the proportions of food that have been indicated in the nutrient dish should NOT be applied in special cases such as children, youths, pregnant or breastfeeding woman, for elders or people with particular diseases.
➡️ in those cases, consult a doctor with relative specialization (pediatrician, gynecologist, geriatrician or others) who can determine your individual medical needs and, if necessary, prescribe dietary supplements;
⛔️ avoids any type of dietary supplement that is to hang absolutely ONLY on medical prescription;
⛔️ avoids overcooking food (avoid >100-120°C): steam cooking is the best choice, pressure choosing for all legumes, lentils, chickpeas, peas…
In recognizing the power of our daily food intake for the health of our body, we should imagine a food pyramid, with the priorities on water, vegetables and fruit, ancient grains or millet, legumes, nuts, avocado and oils, and a maximum of 2-3 portions of fish per week.
If you are vegan, plan blood test to control vitamin D, B12 and folic acid each 4 months. Discuss with your doctor, if you need to integrate nutrients.
The benefits for these change in nutrition are a better body energy, a protection against all diseases (prevention), a better healing process, a positive effect on our body, mind, sleep and, in general, a healthier life.
⚠️❌ absolutely avoid DIY (do-it-yourself) and get medical attention.
The Glycemic Index and Load (GI-GL)
The Glycemic Index gives us a clear idea of how much quantity of easily digested carbohydrates (like monosaccharides, simply sugars, like glucose, fructose, sucrose AND disaccharides like sucrose, maltose, lactose) are present in the food, and so indicates the food’s effect on a person’s blood glucose.
– a high GI is > 70
– a medium GI is 56-69
– a low GI is < 55 (whole grains, fruit, vegetables)
This number indicate the extent to which the carbohydrates raise the blood sugar levels after eating. This value tells you how fast the carbohydrate in a food will raise blood sugar level. Here is the chart for the GI:
Whenever sugar levels go up excessively in the blood, it results in a large amount of work for the body.
And this is a significant cause of cellular damage and aging.
The Glycemic Load (GL) takes into account the amount of carbohydrates within a certain quantity of serving (a portion, for example one apple) that will cause your blood sugar to raise. The pumpkin is a good example: even if he has a high GI (75), he still has a low GL (3), these values can be found here. The overall impact of this food is smaller on your blood sugar level.
The University of Sydney has explained, in details, this issue and is in different languages available (IT, DE, FR and so on) and has created an excellent world-wide database for each GI and GL on food. For more information see: http://www.glycemicindex.com
For more information see also this study on the website of the American Diabetes Association: Fiona S. Atkinson et al, International Tables of Glycemic Index and Glycemic Load Values, 2008.
In the future, the doctors may be more interested in evaluating the state of your microbiome than your BMI and, if needed, they will prescribed a nutrition rich in dietary fibers (whole grains, vegetables and fruits). The best choice is whole rice bread with hummus (low GL and high dietary fibers). The FDA recommends that an adult male consume 38 grams of fibre and 29 grams of fibre for female per day.
My nutrition (described in a reductive way as seagan)
Me and my doctors decided on a seagan (vegetables and fish) nutrition for health reasons (leukemia and consequent hemorrhage) and for general well-being. In addition, no sugars, refined flour, processed food, junk food, artificially-added chemicals and/or flavourings are allowed (organic, local, seasonal).
What is my nutrition? a whole-food plant-based diet that includes fruit, vegetables, legumes, nuts, seeds, and whole grains, food derived from seafood (2-3 portions of seafood per week as long as it is sustainably-fished, low-mercury seafood) and 1 egg each 2 weeks.
We suggest that you read this interesting article in the Huffington Post (July 2016) which introduces the concept of a seagan diet. The article introduces an informative book called ‘Seagan Eating‘, by Cramer and McComsey, which makes a strong case for those looking for a healthier diet but unable to go “whole-hog” vegan to take the plunge. The book is available to buy at amazon.
Resumed in these main foods (organic, local, seasonal) :
– 50% of vegetables, raw or steamed
– 25% of carbohydrates (e.g. whole grains)
– 25% of protein-rich foods like beans, seafood (max 3 x week) or egg (1 each 2 weeks)
A healthy food pyramid
Find the healthy food pyramid at Oldways, a non-proﬁt food and nutrition education organization with a mission to inspire healthy eating through cultural food traditions and lifestyles. The organization is well-known for creating the Vegetarian Diet Pyramid.
The basic nutrients for our body are given by carbohydrates, proteins
In general, less processed and less cooked carbohydrates are more health-friendly, such as whole wheat flours. Avoid refined flours in your diet.
And remember that the cooking methods of foods affect the GI of carbohydrates.
Lastly, focus on your meal and don’t do anything else at the same time, like answering emails or watching television. Have balanced meals even at work.
Disclaimer: This text is only for illustration purposes and does not replace your doctor’s opinion. It is not intended to provide medical advice, diagnosis or treatment. Absolutely avoid DIY (do-it-yourself) and get medical attention.
Last update 01.06.2020