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A sample day aimed at helping you become friends with food again and recover your food tolerance.
Breakfast
- Freshly squeezed orange juice
- A cup of green tea
- Unsalted rice hardpans with jam (no sugar added)
Lunch
- Crudités (raw vegetables) dip
- Pasta with ragout (homemade and flavored with vegetables and herbs; you can add a pinch of salt in the water for the pasta)
Dinner
- A carrot stick, a radish, or two blueberries
- Octopus and potatoes salad
- A generous helping of grilled vegetables
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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