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To feel good in your skin and not be overweight it is important to choose what you are going to eat. It is not that hard, just make the right choice of food and lead an active life.
MILK AND DAIRY PRODUCTS (3 OR 4 PER DAY)
Why?
Milk and dairy products contain calcium that is essential to grow and have strong bones.
Approximately 200mg of calcium can be found in:
1 cup of milk
1 yoghurt
20 grams of cheese
Recipe
Milk-shake:
In a bowl mix a yogurt with fresh or frozen strawberries with a small spoon of sugar, blend them and its ready to share.
FRUITS &/or VEGETABLES (AT LEAST 5 TIMES A DAY)
Why?
They are full of vitamins, minerals & fibers that are very important to protect your health. This food category is low in calories and is very helpful in preventing obesity and diabetes.
Eat a portion of this food group during each meal.
Recipe:
Cut carrots and cucumbers in sticks.
Sauce: 1 yoghurt, add 1 table spoon of vinegar, add some thinly sliced basilica and chives, mix well.
Dip the vegetables in the sauce and enjoy.
STARCH: Bread, Cereals, Potato and dry vegetables (DURING EACH MEAL)
Why?
Starch provides you with the necessary energy for your brain and muscle to function, and allows you to last till your next meal without feeling hungry.
Eat to your appetite of this food group during each meal
MEAT, FISH AND EGGS (ONCE OR TWICE A DAY)
Why?
This food group provides you with proteins, an essential substance to take care of your skin, muscle and various organs such as the heart and the brain. In meat and fish there is Iron as well, of which if you are lacking may you feel very tired.
Try to eat fish at least twice a week.
Recipe
Chicken a la crème:
Cut 100 grams of chicken breast, and cook it in a pan, then add a table spoon of fresh cream mixed with a little curry.
FAT (RESTRICT INTAKE)
Why?
Fats allow your body to create the cover for cells that are essential to your body to function. Unfortunately they are very high in calories therefore they need to be consumed small portions.
SWEET PRODUCTS (RESTRICT INTAKE)
Why?
Actually, they are not necessary to your balanced diet, but you love them and it’s normal. Limit your intake of such products and enjoy them in moderation. Try to avoid products that are both high in sugar and fat at the same time.
Chocolate drink
Break 6 pieces of black chocolate in a sauce pan and add a table spoon of milk. Melt the chocolate on a soft fire while stirring with a wooden spoon. When the chocolate is liquid, add two cups of milk mix well and then leave the mixture to simmer for 5 minutes.
DRINKS (DRINK WATER!)
Why?
Your body loses water every day, which why you need to drink water a lot every day.
If you don’t like flat water, try adding to your water a zest of lemon or try sparkling water.
You can’t go by without drinking a sweet drink? Try replacing it with half a cup of non sugar added juice.
1 can of soda drink (330ml) has the equivalent of 6 spoons of sugar.
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