World Well Being Week – Nutrition
Did you know that frequent and small meals during the day increase the body’s biological burns and help with weight loss?
World Well Being Week is an ideal occasion to incorporate good eating habits into our daily lives, following the basic principles of Mediterranean diet.
The Mediterranean diet is based on:
- High consumption of cereals and cereals
- High consumption of legumes
- High consumption of fruits and vegetables
- The daily use of olive oil as a major source of fat
- Moderate to high consumption of fish and seafood
- Consumption of dairy products in moderation.
- Moderate consumption of poultry
- Eating red meat a few times a month.
- Drinking wine in small quantities with meals
Our Need for Water:
- Estimates of water needs may be based on caloric intake, surface area or body weight.
- Daily water needs for normal adults range from 21 to 43 ml of water per kg body weight and average 32 ml. Due to their small mass, infants need about 100 to 150 ml / kg / day, while from 1 to 6 years they need 90ml to 65ml / kg.
The salt in our lives:
- A typical adult has 80 to 100 mg of sodium in their body. The average salt intake is 180 mg / kg body weight, which is equivalent to 5gr of Sodium daily in a 70 kg normal person.
- It is suggested that a reasonable sodium intake of 1.1 to 3.3 g daily.
Important general tips:
- Eating fewer meals will not lose weight! On the contrary, frequent small meals increase your biological burns.
- The time for the saturation message to arrive in the brain is specific. Spend at least twenty minutes on each meal and chew the food well!