An important beginning: “raw, fresh and colorful”
Begin every meal and every snack with a bite of fresh and raw fruit or vegetable. This sends a message to the immune system that says “all is well, friendly substances are on their way”. You can choose:
- all the fresh seasonal fruit
- all types of vegetables easy to eat in tidbits (and with your fingers)
- freshly squeezed juices
- fresh vegetables centrifuged in the juicer
- fresh fruit cocktails (macedonia)
- plain fresh fruit shakes
Even a bite it's enough: next to everyone's plate, you can place a small bowl containing a cherry tomato, a carrot stick and a strawberry. Not only is this good for you, it's also as pretty as a small bouquet.
Before you go shopping
Check the yes and no foods list. Better yet, print a copy and keep it handy. Try to compile a list of the things that you'll need for the week, taking also into consideration dinners with friends, snacks while you're out, etc.
Take a look at our recipes for inspiration. Remember that, if you think about it for a moment, you'll surely come up with a good solution.
What to buy
At least at the beginning, carefully read the contents labels, because salt is almost everywhere, even in products that are “unsalted” or above suspicion, like sweets; anyway, you only need to control your intake of salt, not eliminate it.
In order to follow the salt diet without problems, we suggest that you always keep a good supply of the following allowed products at home:
- Fresh fruit and vegetables.
- Fresh meat and fish.
- Fresh or dried legumes, it's best to avoid canned beans because they are usually salted.
- Oil, high quality.
- Butter, cream, milk (normal or vegetable) and dairy or vegetable milk yogurt.
- Puddings and milk sweets, make sure to check the contents labels.
- Coffee, tea and all types of infusions.
- Cereal flakes and muesli, only if salt is not among the ingredients (carefully read the labels).
- Cocoa and/or mixes for hot chocolate or cappuccino, if salt is not among the ingredients.
- Assorted flours (wheat, buckwheat, corn, chestnut, rice...) for making bread, cookies, cakes and crepes as substitutes for ready made (“prohibited”) ones.
Since salt must be used very sparingly, you can add flavor to foods with basil, parsley, chives and chopped sautéing vegetables which can be readily found in the freezer section of the supermarket. You can also keep pots of fresh herbs like chives, mint and oregano on the windowsill. Jars of hot pepper, cinnamon, nutmeg, cloves and herbes de Provence are handy, too.
What if you can't find what you need?
From experience we know that there are some products that are indispensable and must always be readily available. For this reason, we've added them to the Eurosalus Store: you can order them from home and your diet will be much easier to follow. And you'll also see faster results!
Suggested diets
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