Whole foods: the right doses to include them in the diet


    Eating whole has become synonymous with greeting. But it's not just about the current food trend: there are many studies that confirm it as one diet rich in whole foods, especially cereals, has significant advantages.

    A recent meta-analysis by researchers at the Harvard School of Public Health in Boston examined the eating habits of nearly 800 thousand people and has shown that by consuming 70 grams of whole grains per day, the risk of mortality is reduced by 22%. And that this percentage is "dose-dependent": it means that the more you eat, the more it grows.



    «Today we know that the benefits do not come only from the fiber: whole grains contain dozens of bioactive substances, such as polyphenols, phytosterols, essential compounds including choline and biotin, and various antioxidants capable of protect against cardiovascular disease and even some cancers, ”he says Barbara Borzaga, nutrition biologist in Bolzano and Merano.

    But beware: the effects are guaranteed only if the food is "doc"...


    When they are "authentic"

    Integrale stands for "whole". "The grain of cereal, whether whole, ground or flaked, that is, it must maintain its three main components: the external bran, from which the fibers but also vitamin E, B vitamins and mineral salts come; the internal germ, source of proteins, fatty acids and precious micronutrients; andendosperm, that is the part rich in starch that serves the plant as an energy reserve », explains the expert.

    Refined flours and polished grains, such as rice and barley, are instead obtained using only the endosperm: during the refining process, the outermost part of the cereal is removed and, in the next step, also the germ. The elimination of the latter, rich in polyunsaturated fats that tend to go rancid, allows for a longer conservation of grains and flours, but it involves a conspicuous loss of nutrients. In wheat, for example, 90% of vitamin E, 70-90% of B vitamins, 80% of fiber, half of selenium and folate and almost all of the antioxidant compounds are missing.



    In Europe a precise definition has not yet been developed that establishes when a food can be defined as integral. This is why our nutritionists currently refer to indications from the American Food and Drug Administration, according to which only food containing at least 50% of whole grains can be considered as such.


    How many to eat?

    According to the latest Ismea-Nielsen data on the food consumption of the villagers, in 2017 wholemeal pasta recorded one growth of 16% and rice of 20%. Despite this positive trend, it is estimated that in our country only the 5-7% of the population consume whole foods as a rule. But how many are needed in the diet?

    «The guidelines for nutrition adopted in various countries of the world they give very different indications»Replies doctor Barbara Borzaga. «Summarizing the results that emerged from scientific studies, it is advisable to consume it 3 servings a day. While for the village CRA-NUT (the nutrition sector of the Council for Research and Experimentation in Agriculture) a diet that includes half refined grains, half whole grains". Which may for example mean that you eat the black bread but with refined rice or pasta.  


    When they are contraindicated

    In certain situations whole grains are not recommended. Here are some, always indicated with the advice of Dr. Barbara Borzaga.

    √ Overdoing the whole grain diet can have the side effect reduction in the intake of important nutrients such as iron due to the phytic acid, present in the bran, which “incorporates” the mineral and hinders its absorption. So be careful if you are at risk of anemia.


    √ Be it colon mucosa is already inflamed, may further become irritated with regular fiber consumption. In this case, it is best to try using semi-whole grains.


    √ Who has chronic constipation problems must be careful not to further clog the intestines with too many fibers. Also in this case it is better to start with the semi-integral.

    √ Attention if you suffer from diverticulosis: the integral should be avoided in the acute phase, while it can be used in periods of normality.

    Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet Whole foods: the right doses to include them in the diet

    Monday



    Breakfast

    200 ml of semi-skimmed milk, 30 g of wholemeal rusks with 2 teaspoons of honey; or 1 jar of plain yogurt, 20 g of oat flakes, 2-3 nuts.

    Snack

    1 centrifuged with 1 apple, 1 piece of ginger and 1/2 carrot; or 1 citrus juice.

    Lunch

    Salad with 50 g of pearl barley, datterini tomatoes and 100 g of mozzarella; or 80 g of polished rice with asparagus and 20 g of fresh cheese for whipping.

    Merenda

    1 green tea and 1 fruit; or 1 handful of dried fruit.

    Price

    1 omelette with champignons, mixed salad, 70 g of white bread; or 50 g of lean raw ham; grilled vegetables, 70 g of white bread.

    Whole foods: the right doses to include them in the diet

    Tuesday

    Breakfast

    200 ml of semi-skimmed milk, 30 g of wholemeal rusks with 2 teaspoons of honey; or 1 jar of plain yogurt, 25 g of rolled oats, 2-3 nuts, a handful of raisins.

    Snack

    20 g of dark chocolate and barley coffee; or 1 banana.

    Lunch

    80 g of spaghetti with vegetable sauce, green salad with carrots and tomatoes, 1 cup of strawberries; or 80 g of polished rice with 50 g of shrimps and courgettes, boiled broccoli, 1 apple.

    Merenda

    1 white yogurt with a handful of dried fruit; or 1 tea and 3 dry biscuits.

    Price

    150 g of steamed sole, green beans and 1 steamed potato, 50 g of white bread; or 120 g of chicken breast with pizza, grilled vegetables, 50 g of white bread.

    Whole foods: the right doses to include them in the diet

    Wednesday

    Breakfast

    1 orange juice, 50 g of wholemeal bread with 2 teaspoons of jam; or 50 g of wholemeal bread, 2 teaspoons of honey, 1 kiwi, 1 green tea.

    Snack

    1 centrifuged with 2 slices of pineapple and 1 apple; or 1 tomato juice.

    Lunch

    Salad with 60 g of peeled spelled, rocket, 50 g of shrimp and 50 g of tofu, 2 slices of melon; or salad with 50 g of millet, 50 g of feta cheese and 1 handful of black olives; 2 slices of pineapple.

    Merenda

    1 plain yogurt and 3-4 nuts; or 1 juice and 20 g of dark chocolate.

    Price

    120 g of grilled chicken breast, green salad with 1 tablespoon of mixed seeds (pumpkin, sesame, sunflower, etc.), 1 cup of strawberries; or vegetable soup with 30 g of croutons, 120 g of beef burger, 1 cup of wild berries.

    Whole foods: the right doses to include them in the diet

    Thursday

    Breakfast

    200 ml of semi-skimmed milk, 30 g of wholemeal rusks with 2 teaspoons of honey; or 1 jar of plain yogurt, 30 g of oat flakes, 2-3 nuts.

    Snack

    1 centrifuged with 1 orange plus 1/2 apple and 1/2 carrot; or 1 cup of fruit salad.

    Lunch

    80 g of pasta with pesto and cherry tomatoes, 1 mixed green salad; or 80 g of polenta taragna with 100 g of crescenza cheese, steamed zucchini.

    Merenda

    1 green tea and 1 apple; or 1 handful of dried fruit.

    Price

    1 legume soup with 30 g of hulled barley; fennel in pinzimonio; or cream of potatoes, onions and courgettes, 50 g of wholemeal bread with 50 g of fresh cheese.

    Whole foods: the right doses to include them in the diet

    Friday

    Breakfast

    1 orange juice, 50 g of wholemeal bread with 2 teaspoons of jam; or 50 g of wholemeal bread, 2 teaspoons of honey, 1 kiwi.

    Snack

    1 centrifuged with 2 slices of pineapple and 1 apple; or 1 tomato juice.

    Lunch

    Salad with 50 g of brown rice, grilled peppers, pickles and 80 g of tuna, 1 cup of berries; or salad with 50 g of wholemeal spelled, tomatoes, 100 g of diced mozzarella and basil, 2 slices of melon.

    Merenda

    1 tea and 1 handful of dried fruit; or 2 slices of pineapple.

    Price

    150 g of cod in tomato sauce, mixed salad, 70 g of white bread; or 50 g of bresaola topped with rocket and parmesan flakes, 50 g of white bread, 1 apple.

    Whole foods: the right doses to include them in the diet

    Saturday

    Breakfast

    200 ml of semi-skimmed milk; 30 g of wholemeal rusks with 2 teaspoons of honey; or 1 jar of white yogurt; 30 g of rolled oats, 2-3 nuts.

    Snack

    2 plums; or 1 banana.

    Lunch

    Quinoa salad (80 g) topped with 120 g of grilled and diced chicken breast, cherry tomatoes and valerian, 1 cup of fruit salad; or 1 legume soup and 30 g of hulled barley, 1 soft-boiled egg, tomatoes and carrots in salads.

    Merenda

    1 juice; or 1 handful of dried fruit.

    Price

    150 g of grilled salmon, fennel in pinzimonio, 50 g of wholemeal bread; or 1 baked pepper stuffed with 40 g of wholemeal couscous, 80 g of tuna and black olives.

    Whole foods: the right doses to include them in the diet

    Sunday

    Breakfast

    200 ml of semi-skimmed milk, 30 g of wholemeal rusks with 2 teaspoons of honey; or 1 jar of plain yogurt, 25 g of rolled oats, 2-3 nuts, 1 handful of raisins.

    Snack

    1 centrifuged with 1 apple, 1 piece of ginger and 1/2 carrot; or 1 citrus juice.

    Lunch

    80 g of whole wheat pasta with white ragout, steamed mixed vegetables, 2 slices of pineapple; or 80 g of spelled tagliatelle with mushrooms, 1 mixed salad, 2 plums.

    Merenda

    1 cup of berries; or 1 scoop of vanilla ice cream.

    Price

    1 vegetable pizza with wholemeal flour; or 70 g of Venere rice (black) with 150 g of seafood to taste, green salad, 1 cup of strawberries.


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