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A sample day aimed at helping you integrate signal diet principles with food tolerance recovery.
Breakfast
- Seasonal fruit
- Coffee with milk
- Whole grain, unsalted rice hardpans
- Jam prepared with fruit sugar only
- Two handfuls of unsalted almonds (or hazelnuts, pine nuts, pistachios...)
Lunch
- Seasonal fruit (even just a bite)
- Spelt pasta with vegetables and herbs
- Grilled steak
- Natural, unsweetened fruit cocktail (macedonia) with a few drops of lemon juice
Dinner
- Something raw and colorful: perhaps before sitting down at the table
- Vegetables omelette
- A generous salad
- A piece of homemade, unsalted chestnut pie (castagnaccio)
If you're away from home...
In this case the problem isn't as much “what” as it is “how”. Almost all ready to eat foods at a café or restaurant are heavily salted; if the owner is kind, he might serve you things such as potatoes, salad, or meats without salt; otherwise, at least for lunch it would be best to choose fruit smoothies, fruit, ice cream...
Suggestions
At least at the beginning, carefully read the contents labels in order to avoid hidden salt (even in sweets!). The food profile “Salt: yes and no foods” offers a list of allowed foods and those that you should avoid.
Basic rules
- Always start every meal (or snack) with a bite of “raw, fresh and colorful” fruit and/or vegetable;
- Always combine carbohydrates and proteins in order to avoid glycemic peaks;
- Always choose a good extra virgin olive oil over animal fats like butter and cream;
- Avoid sugar: jam is allowed, best if homemade and without added sugar;
- Eggs can be eaten in every diet, even as many as six or seven per week!
Recipes
The Recipes section offers many useful ideas organized by intolerance type and basic ingredient.
Suggested diets
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