1. Avoid eating white flour, white sugar, white bread, pasta and some other similar products, and use integral flour, integral rice, brown sugar, integral bread, integral pasta and other integral products

 

2. Eat less red meat and more poultry, fish or Lacto-ovo-Vegeterianism

 

3. Do not eat margarine, and eat less butter, and more various types of liquid vegetal oils

 

4. Sweets (even those produced healthyly) should be eaten in limited quantities

 

(bran), contain over 75% of vitamins and minerals are thrown away from integral (complete) grains– which was not the case with our ancestors who ate integral flour about a hundred years ago.

For the healthy functioning of human organism, in addition to energy, microelements such as vitamins and minerals are needed for the building up cells, the defense against diseases, transmitting impulses, digestion, eyesight, blood circulation and all the rest.

Industrially processed food based on white flour and refined sugar, contains only energy, and the share of vitamins and minerals in relation to the calories impact is almost negligent. Moreover, for the absorption of these substances the micronutrient reserves of the organism are used , and it results in an impoverished and weak body. The lack of microlements of food reserves in the organism results in new, additional feeling of hunger after eating.

The effect of eating such food is ever increasing number of obese individuals and consequently equally increasing number of heart, tumor and other diseases. Therefore it is necessary to take in foods that have a favorable ratio of calories and micronutritive elements.

Production of integral cereals, which are 2-20 times (on average 4 times), richer in minerals and vitamins in relation to calory value, causing a prolonged feeling of being full due to fiber composition, which also results in lower input of food and calories.Vitamin pills can not entirely compensate for deficiencies of unhealthy eating.

Red meat, and milk fat containing saturated fatty acids, as well as the standard vegetal margarine that contain trans-saturated fatty acids or hidrogenized vegetal fat, which are used in catering for baking in a deep-fried or industrial prepared food, have a bad influence on the creation of bad cholesterol, which is the cause of various diseases of blood circulation. By contrast, liquid edible vegetal oils contain nonsaturated fatty acids, which have a positive influence and reduce bad cholesterol in the blood. Vegetal oil produced by cold pressing, such as virgin olive oil, in addition to that, are very rich in vitamins. Particularly good sources of healthy nutrients are various nuts.