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A sample day aimed at helping you integrate signal diet principles with food tolerance recovery.
Breakfast
- Fruit
- Whole grain rice hardpans with unsweetened (no added sugar) jam
- A few slices of prosciutto crudo
Lunch
- Kamut pasta with vegetables
- Grilled meat
- Fresh fruit cocktail (macedonia)
Dinner
- A few leaves of lettuce
- Vegetables omelette
- Castagnaccio (chestnut cake)
If you're away from home...
Some excellent choices are: whole wheat pasta seasoned with oil or tomato, rice (without cheese), grilled meat or fish, bresaola with rocket lettuce, cold cuts, salads (without vinegar), boiled or roasted potatoes, all vegetables (grilled, boiled, steamed...), fruit desserts, shakes. Attention: no bread, vinegar, mayonnaise or other sauces, alcoholic beverages!
Suggestions
Concerning yeast, reading the ingredients label isn't always enough in order to avoid “invisible” yeast like oven-baked flour, mushrooms, honey, wine, vinegar, unleavened bread... The food profile “Yeast: 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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