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A sample day aimed at helping you integrate signal diet principles with food tolerance recovery.
Breakfast
- Fruit
- Green or black tea
- Crepes made with rice flour topped with sugar-free jam (sweetened with fruit sugar only)
- Prosciutto
Lunch
- A bite of banana
- A rich barley salad with vegetables
- Two eggs and canned natural tuna
Dinner
- A bite of carrot
- Grilled swordfish and mixed salad
- Whole grain rice hardpans or rice
If you're away from home...
There are many delicious alternatives: rice, polenta (even the rich “polenta unscia” with cheese), meat (avoid breaded cutlets, though), fish, vegetables, cheese, Capri salad (tomato and mozzarella)... Cappuccino and milk shakes are fine, too, but if you eat ice cream, be careful to check the ingredients. When dining out, choose from grilled fish or meat, fresh or unseasoned vegetables (preferably without salt), fresh fruit and coffee. These items can be found in any restaurant and they work for almost any diet. The only issue might be that of getting an appetizer that is “raw, fresh and colorful”.
Suggestions
Especially at the beginning, you must be careful to check the ingredients labels. The food profile “Wheat: yes and no foods” offers a list of allowed foods and those to 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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