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  /  health and wellness   /  The value of fruit
caregiver - the fruit to use
Lorenzo Baldini - Miryadi Assistenza familiare

by Lorenzo Baldini

Fruit

Pros and cons

We continue with the analysis of the foods suitable for our diet.
In the collective imagination, the fruit is the healthy food par excellence, both for adults and children.
In principle, it is very accurate.
The fruit is undoubtedly rich in vitamins and minerals, but it is also rich in sugars.
Its consumption, therefore, cannot be excessive and requires some quantitative control.
Also, the fruit tends to ferment in the stomach, sometimes making digestion more difficult.
It is no coincidence that sometimes after eating a large portion of fruit at the end of the meal you feel swollen “like balloons” …
So here is an essential rule: fruit is excellent, without consuming it in excessive quantities, but it would be better to eat it on an empty stomach.
Fruit is the snack par excellence: in the middle of the morning and the afternoon, or the evening when that “pining” after dinner arrives …
We said that the fruit should be checked in quantity.
But then, in practice, how much fruit can we eat?
I don’t like to force people to weigh what they eat, and therefore I recommend using an “at a glance” method: the ideal quantity fits a teacup.
For a maximum of three portions a day, distributed and divided as we prefer, but tend to be between meals.
Berries are an exception: they are deficient in sugar and can be consumed without particular attention in terms of quantities and times of intake.
So, go ahead with strawberries, raspberries, blueberries, and blackberries at the end of the meal, but obviously “natural”: with cream or sugar and lemon, they are not the same thing!
Beware of exotic fruits: bananas, pineapples, mangoes, papayas are generally too sugary, and their Glycemic Index is, on average, too high to allow free consumption in the Weight Loss Phase.
For the same reason, watermelon and melon should also be avoided.
But remember: fruit is a “venial sin”: if you are in a pizzeria or restaurant, it is undoubtedly better to end the meal with a natural pineapple than a “tiramisu”!
Avocado, however, is very low in sugar and rich in vegetable fats. It is not harmful to the body and for weight loss.

VEGETABLES

Vegetables, in general, do not require particular quantitative controls.
Rich in fiber, salts, and vitamins, they improve digestion and, in particular intestinal transit.
In the Weight Loss Phase, we will have to avoid carefully: potatoes, corn, and cooked carrots.
All other vegetables are excellent.
However, it becomes essential to pay attention to how they are cooked.
Absolutely prohibited fried or battered.
Good in a salad, grilled or steamed.
Even in stews, they are fine but always keeping an eye on the seasonings.
Special mention should be made of legumes.
Beans, lentils, chickpeas, broad beans, they have an intermediate Glycemic Index and can be consumed but without exaggerating.
I recommend eating them instead of the first course: better a plate of lentils or a bean salad than a pasta (at least pertaining slimming).
They should never be eaten as vegetables but can become the main course of the meal if used instead of meat or fish once in a while.
There are also legume burgers on the market that can occasionally go very well in our diet.

But for today, let’s stop here: we have enough “food in the bag”!

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