Obviously, careful consideration should be given according to age, type of work, sport activities and health conditions. • Take care of the sorts of fat used: minimum use of saturated fats, preference should be given to mono and polyunsaturated fats in a balanced ratio of omega 6 – omega 3 (3-4:1), which means using olive, soya and linseed oils in adequate ratios. • Have at least five portions a day of fresh fruit and raw or cooked vegetables, possibly organic, in order to have sufficient daily intake of minerals, vitamins and antioxidants, hence avoiding the use of dietary supplements, which cost and are less effective than their natural equivalents. • Eat one serving (30 grams) a day of nuts, almonds, peanuts or oily seeds. They are rich in valuable polyunsaturated fatty acid, minerals and vitamins. • Make frequent use of soya products such as tofu, tempeh, miso, shoyu and soya milk. Besides giving complete and balanced proteins, they are also a source of important elements and several recent studies have attested soybeans products as a factor of protection for our health. • Make use of several different types of whole grains in the form of grains, wholemeal bread, noodles, flakes and flours. They provide fibres and dietary minerals in greater amounts than their refined equivalents. • Reduce or discard refined sugar, preferring natural sugar contained mainly in fruit and cereals.
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