Until 20/40 years ago, having a varied diet would have been enough, but currently, it is not.
Our diet has changed substantially in the last few decades. Ultra-processed foods, very common today, provide a much lower amount of essential nutrients, and the healthier foods that we include in our diet contain fewer nutrients than they did a few decades ago. This is mainly due to the exponential use of pesticides (fertilizers, pesticides, etc.) and mass industrialization.
In addition, our habits and tastes have also changed, which ends up influencing our food choices.
Currently, there are more than 20 different types of diets, and the most common is to exclude food groups, often resulting in nutritional deficiencies, such as Vitamin A and/or C, calcium, folic acid, magnesium, iron and thymamine. However, supplementing without monitoring and control is not the solution!
It is recommended to consume foods rich in the missing nutrients and, if necessary and prescribed by a Doctor or Nutritionist, to help with supplementation, in the indicated dosages.
Protein is a very important nutrient in our diet, without it, we cannot synthesize essential amino acids.
Protein is much more than meat or fish.
Textured soy: one of the best sources of vegetable protein, it has 50% protein, is rich in iron and calcium, and is very satiating as it has 15g of fiber per 100g of food. We can buy 81g of protein for €1.
Black beans: 21g protein per 100g, with €1 we have 100g of protein, as they are rich in carbohydrates, they are also more caloric.
Grain: it is deficient in the amino acid Methionine but mixing it with quinoa, buckwheat or rice makes it complete. Because it has a lot of carbohydrates, it is also more caloric. 1€, 18g of protein.
Edamames: like soy isoflavones, with 1€ we can have 23g of protein.
Chicken breast: it's a reference and with 1€ we can get 30g of protein.
Whey Protein: digests and absorbs very well and can be easily consumed anywhere. With 1€ we get 25g of protein.
Eggs: another protein reference, 35g for €1 and it's a fantastic food.
All seeds are rich in Fiber and Protein, which makes them very satiating and have the ability to improve some Metabolic Diseases such as Diabetes, High Cholesterol and certain types of Cancers such as colon, prostate, breast, among others.
However, they are very caloric, so we should limit their consumption to 25gr per day.
Let's talk about the ones I find most interesting:
1. PUMPKIN SEEDS: with 25% protein and rich in FIber, Zinc, Potassium, Calcium, Iron and Magnesium. It also has a high content of Tryptophan, an effective natural antidepressant.
2. SUNFLOWER SEEDS: Vitamin E, Magnesium and Phytosterols, which help lower cholesterol.
3. FLAXSEED: Fiber and Lignans, which protect against LDL (the “bad”) Cholesterol and Arterial Hypertension.
4. CHIA: In addition to proteins, 30% Fiber, Iron, Calcium and Omega-3. Highly satiating.
5. SESAME: rich in magnesium, copper and lignans which are good for cholesterol.
6. HEMP: has 30% Protein and is rich in OMEGA-3
7. PAPOILA: destaca por ter muito cálcio.
They can be consumed in yogurt or as a topping in soups or salads.
The time of Christmas and New Year's Eve is characterized by several excesses, both in terms of quantity and quality, and usually involves heavier meals.
We must compensate, in addition to the weight gained, for the overload caused on our liver and digestive system.
If we do an intermittent fasting of 8/16 (fasting for 16 hours and consuming light meals/food for the next 8 hours) for a week, or 5/2 (two days with a very reduced diet, not exceeding 500 kcal), and, for the next five days, on a light diet), we will be able to give our body the rest it needs to help it regenerate, in addition to the benefit of weight loss.
This week is possibly the most difficult of the year to have a balanced diet, however, it is not for a week that we gain weight. The real danger is the time period between December 31st and December 24th of the following year. Whenever a new year begins, new goals are defined, and I hope that one of yours is to follow a rational and balanced diet. The truth is that no time-limited diet works, and only changing habits has lasting results and benefits for our health.
A happy and healthy 2022 for everyone and a very special hug for the thousands of Brazilian patients who live in Europe, from the Northeast of Brazil. After all, paradise really exists!
I wish you all a fantastic end of the year!
