You’ve probably heard about the enormous benefits of the Mediterranean diet, but you know what you could include in the daily menu? Here we give two examples or models that can follow.

Menu No. 1

Breakfast
200 grams of fruit or a cup of juice
60 grams of cereal or bread
1 glass of skim milk or 150 grams of panela cheese, turkey or ham

Lunch
40 grams of stewed lentils, or potatoes, or macaroni with tomato
150 grams of baked or broiled fish
100 grams of lettuce or peas
130 grams of fruit

Dinner
100 grams of potatoes or noodle soup, or pasta
40 grams of cottage cheese or 1 egg white
120 grams of meat roasted or grilled chicken
300 grams of boiled spinach or beets, or carrots
150 grams of fruit

Menu No. 2

Breakfast
1 cup orange juice natural
2 slices multigrain bread with olive oil
3 / 4 cup nonfat yogurt natural
1 cup water

Lunch
A steamed fish fillet, cooked with natural herbs
1 cup chickpeas arranged with tomato and olive oil
A salad of romaine lettuce, tomato, cucumber, olives and mushrooms with vinaigrette based on olive oil, balsamic vinegar and garlic.
1 cup diced cantaloupe with 1 teaspoon honey and 1 tablespoon chopped almonds
1 cup water.

Dinner
1 cup zucchini and eggplant sauteed in olive oil
1 1 / 2 cups of pasta with broccoli, mushrooms and chicken
1 cup red wine
1 cup water
1 tangerine

Recommendations:

- The food is accompanied by two teaspoons of olive oil and a glass of red wine.
- We recommend the consumption of oily fish, lean red meat and white.
- You can use spices such as parsley, garlic and pepper.
- As a snack you can eat fresh fruit, dried fruit or graham crackers.

In pancreatitis acting enzymes that destroy the pancreas and produce inflammation. Pancreatitis can be acute or chronic and its consequences can be deadly. From the point of view diet therapy can treat both, in this case I will refer to foods diet for the treatment of chronic pancreatitis.
Pancreatitis is an inflammation of the pancreas (endocrine gland, producing enzymes and hormones like insulin, among others). This inflammation leads to self-destruction of pancreatic enzymes that begin to recognize the pancreatic tissue as foreign and destroy it.

The pancreatitis can be classified as:

* Acute: This usually comes on suddenly and then returns to normal, but in extreme cases can lead to death.
* Feature: The pancreas is permanent damage, it is their anatomy and their functions, which can lead to produce fibrosis.

Causes of chronic pancreatitis:

* Diet rich in carbohydrates and fats.
* Calculations billiares.
* Excessive alcohol consumption.
* The presence of a tumor.
* Cystic Fibrosis.
* Renal failure, among others.

Symptoms of chronic pancreatitis:

* Nausea.
* Vomiting.
* Abdominal pain.
* Rapid pulse.
* Fever.
* Edema or ascites.
* Jaundice (yellowing of the skin and mucous membranes).
* Abnormal glucose tolerance.

The treatment of chronic pancreatitis from foods diet is a very important pillar complements the treatment with drugs.

Diet therapy treatment must take into account that these patients:

* Steatorrhea, presence of fatty substances in the stool.
* Creatorrea, protein in the feces.
* Diabetes.

Diet for chronic pancreatitis:

* Fats: They must be reduced to 15% of total caloric value.
* Protein: They represent approximately 25% of total caloric value.
* Carbohydrates: Their contribution should be high around 60% of total caloric value.

Meals should be of low volume, this can only make six meals a day.

The pancreatitis is a disease of very careful, for this reason that the diet should be carried out strictly from the pancreas to function properly again. Dietoterápico Obviously this treatment is accompanied by a drug treatment prescribed by your doctor.

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Antioxidants protect the body from free radicals to get rid of them before they cause harm. Antioxidants are known to reduce blood pressure, prevent heart disease and cancer as well as slow the aging process.

There are some antioxidants the body can synthesize from its own sources. Glutamate is an antioxidant and for example, the file is synthesized in cells from amino acids.

But there are a number of antioxidants that the body needs and our diet is the main source to provide. These are some of the best sources of antioxidant foods and beverages.

Berries – Berries are full of fiber, minerals and vitamins and are a rich source of antioxidants. Blueberries, black raspberries and blackberries are rich in proanthocyanidins, which is capable of cancer and heart disease.

Broccoli – cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts contain a compound called indole-3-carbinol and are known to prevent cancer and heart disease. The antioxidants in these plants is capable of breaking the estrogen in the body, thus reducing the risk of estrogen-sensitive cancers such as breast cancer and cancer of the ovaries and cervix.

Tomatoes – Tomatoes contain lycopene, a member of the carotenoid family that is known to prevent prostate cancer in men. They also contain the antioxidant glutamate, which is known to boost immune function.

Garlic – Garlic has the ability to reduce cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood clotting. Eating garlic regularly is known to prevent cancer.

Spinach – antioxidants lutein in spinach may reduce the chance of cataracts and muscular degeneration and can improve eye health.

Tea – Tea also contains antioxidants, which are known to reduce the risk of cancer, heart disease and stroke.

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It is a rule to follow unless one is a low-carb diet because of health reasons such as obesity or diabetes.

Carbohydrates come in two general categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates are simple sugars. These are readily converted to glucose in the human body. Carbohydrates that contain sugar in a unit or two units of sugar are simple carbohydrates. These are also known as mono-saccharides and disaccharides, respectively. As its molecular structure is simple, the human body finds it easier to handle. Complex carbohydrates which are also known as polysaccharides, on the other hand have a long chain of sugar units bonded together. When you eat complex carbohydrates, the body enzymes are called to break the bonds between the sugar units before they can be converted into glucose. This is a time consuming process. That is precisely why the release of these carbohydrates to sustain energy in fees and time consuming to do so.

Bad carbs are foods that are undergoing training that leads them to lose their nutritional value and fiber. They are loaded with high calorie fats, sweeteners, preservatives and other unhealthy additives. You can create an increase of insulin that is bad for the pancreas and in turn lead to diabetes, heart disease and obesity.

Since undergoing treatment, these foods are delicious and tempting. All processed foods like white bread, cakes, pies, pastries, processed refined grains like white rice, milk, cream and other sweets, sugary drinks, fruit drinks, artificial fruit juices, soft drinks, jellies, jams and sweets are in the category of bad carbohydrate foods.

The main diseases related to nutrition (i.e. nutrition and physical activity) are obesity, diabetes, cancer, osteoporosis and cardiovascular disease. Nutrition is not the only factor in these pathologies, but it is a factor on which it is possible to act collectively and individually.

Tips for good eating fat, sugar and salt

7 The prevalence of obesity and diabetes is high:

* 16.9% of the adult population, a French in six is obese 6;
* 2.4 million French 8 are treated for diabetes (80% of type 2 diabetes can be attributed to obesity 9).

However, the increasing prevalence of obesity and overweight among children is now stopped in France 10. This stabilization average should not obscure the persistence of a slight increase among children from poor families.

Fat.

The French eat too much fat. The average intake of fat recommended for an adult is 30 to 35% of total energy intake. In the French 18 to 79 years, it is above this figure (39%).

Fats are essential. Very energetic, they provide fat soluble vitamins and fatty acids that are necessary for the formation of our cells.
There are different types of fatty acids:

* Fatty acids “unsaturated” found in oils (rapeseed, olive, walnut …), oilseed (avocado, walnuts, hazelnuts …), in some fish (salmon, mackerel, sardines …) and some meat. They contribute to some extent, the proper functioning of the cardiovascular system;
* Saturated fatty acids which are found mostly in animal products (cheese, butter, cream fat meat …) but also in pastries, cakes, chocolate bars, cookies (sweet drinks), fried foods or Breaded in many ready meals and certain oils (palm). Their excess consumption promotes heart disease;
* Trans fatty acids which can identify the presence in processed foods by the term “oil (or fat) partially hydrogenated”. It is recommended to reduce excess consumption because they promote cardiovascular disease.

Some tips on managing its consumption of fats:

* Vary the oils to enjoy the benefits of each;
* Use cooking methods that require little fat (nonstick skillet, steam curls, wok);
* Enjoy the true flavor of foods while avoiding excessive seasoning sauce, mayonnaise, cream or butter.
* Finally, it is possible to determine the lipid content of a food by checking its label. Thus, a dish with more than 10% fat (10 g of fat per 100 g of product) will be consumed in moderation.

Sugars.

There is no recommendation regarding the consumption of sugars (simple carbohydrates 11) insofar as they do not provide essential health. However, eaten occasionally and in reasonable quantities, sugar and sugar products are compatible with a good nutritional status.

The study ENNS, there is a simple carbohydrate consumption too high in 26% of adults and 55% of children. Also, since 1999 the level of simple carbohydrate intake in women increased by 5.8% 5.

Some tips on managing its consumption of sugars:

* Think of fruit to finish the meal on a sweet note;
* Vary the flavor by sweetening dairy products with jam, honey …
* Emphasize the drink unsweetened –
* Use a spoon to measure out the added sugar in beverages (coffee, tea …) rather than to pay the blind –
*Try not to store in your closet those little sugary products.
* The products ‘light’ is a solution that uses less sugar. However, sugar is replaced by sweeteners, which maintain the craving for sweet.

Salt.

The average salt intake was 9 to 10 grams per person per day in the late 90 5. Since 2002, AFSSA recommended to reduce salt intake and a target of 8 grams per day was set in the Health Act 2004. Today, 46% of adults and 23% of children are still too high consumption: more than 8 grams per day.

The salt is contained naturally in foods or added to processed foods for safety issues, manufacturing processes and enhance the flavor. Salt is involved in many physiological processes such as regulation of body fluids and blood pressure, and cardiac muscle function, propagation of nerve impulses.

But excessive intake of salt can have a deleterious effect on health: too much of it contributes to the elevation of blood pressure thereby endangering the arteries. He could also play a role in the exacerbation of osteoporosis by promoting the loss of calcium in urine.

Some tips to manage its salt intake:

* Remember to check labels of products (meals, mineral water, etc…) And focus on prepared meals and water containing less salt;
* Consume foods relatively rich in salt (meats, cheeses, crackers, snacks, some prepared foods …) just to enjoy their flavor. A small amount is needed.
* Avoid too much salt the cooking water and taste the contents of his plate before salting;
* Try not systematically ask the salt shaker on the table and replace salt with spices (curry, paprika …) of fresh or dried herbs (parsley, basil, coriander), spices (garlic, shallot …).

Of course, the food balance envisaged in the day, week or month.

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This mineral is present throughout our body. It is essential for important functions such as digestion, reproduction and growth. Zinc is linked to the performance of various body systems. The list of benefits attributed to him is long and sometimes ambitious zinc can actually fight infections and heal wounds.

It is found in every cell.

Zinc is present in all animal and plant cells. This component is required for the synthesis of DNA (genetic material) and regeneration of tissues, why is a key element for proper growth and development during childhood. Zinc is an essential component of over one hundred enzymes involved in digestion and utilization of fats, proteins and carbohydrates, and is closely related to energy production. Zinc also strengthens the immune system and, therefore, their potential to fight infection and heal wounds has attracted considerable interest.

A cure to fight infections?

Zinc is necessary for the development of T lymphocytes, white blood cells that attack viruses and bacteria harmful to our body, helping to fight infections. According to some studies, malnourished children with low levels of zinc supplementation taking this element undergo an increase in the number of T cells and reduced the severity and duration of infections.1 From this result, it has made a series of investigations for several years to find out whether treatment with zinc, such as pills and nasal sprays are an effective alternative therapy against the cold. In a recent analysis of four comprehensive, well-designed studies, found no therapeutic effect in tablets or nasal gels zinc.

Wound healing

Zinc supplements are useful in treating skin problems like leg ulcers, but only in those whose initial levels of zinc are low. The zinc-based ointments applied directly to the wound are more effective than supplements in reducing infection and stimulate healing. Today, zinc is an element common in acne creams and shampoos for scalp conditions for their properties cicatrizantes.

Zinc in the diet

Zinc is present in a wide variety of foods, so it is likely that a varied diet provides an adequate zinc intake. This is about 7 mg daily for women and 9 mg for men. However, since red meat is one of the best sources of zinc and hydrates found in plant foods reduce the absorption of zinc, vegetarians should be sure to include in your daily diet foods such as dairy products, eggs, whole grains, nuts and vegetables. Both pregnant and lactating women should take additional 2 mg per day to ensure an adequate supply for the baby, although the excess food they eat and ensuring that sum.
Excessive doses

Accidental consumption of doses over 200 mg of zinc is very dangerous and causes nausea and vomiting, while prolonged use of supplements may interfere with absorption of copper and iron. This is because copper, iron and zinc compete for using the same pathway to pass from the intestine into the bloodstream, so that excessive consumption of a mineral affects the absorption of others.

Optimal Consumption

In Europe, most people consume adequate levels of zinc through a balanced diet and do not usually need explicit suplements. 4 Symptoms of lack of zinc, as a poor child growth, impotence and skin lesions, are rare, but if there is the slightest suspicion of a lack of zinc is very important to seek medical advice. Generally, a balanced diet sufficient to provide all necessary nutrients and supplements are only useful if you do not get enough nutrients through food (e.g. in case of inadequate caloric intake, alcoholism, digestive diseases).

Chromium is an essential trace mineral that enhances insulin action and influences the metabolism of carbohydrates, proteins and fats. It has been suggested that could be used as an adjunct to facilitate weight loss and improve blood sugar control in people with diabetes. This article examines the information thereon, and offer recommendations on their use.

Sources of chromium (Cr)

When we speak of chromium in foods is necessary for our body, we refer to trivalent chromium (Cr3 + or Cr (III)). Chromium is present in the air, water, land and in many foods. However, as in the case of other trace elements, the amount in food is limited and varies depending on exposure to chromium in the environment and during the manufacturing process. In general, meat, seafood, fish, eggs, whole grains, nuts and some fruits and vegetables are rich sources of chromium.

Function in the body.

The biological significance of chromium was discovered in the late ’50s, when it was found that yeast prevented the decreased ability to maintain normal levels of blood sugar, linked to aging, in laboratory rats. The active ingredient was identified as an organic form of chromium that is called “factor glucose tolerance” or FTG2. The exact nature of the FTG and the mechanism by which potentates the action of insulin in the body is not yet fully understood, but could promote the cellular uptake of insulin by facilitating their transfer across cell membranes.

Controlling blood sugar level.

In type 2 diabetes if the pancreas produces enough insulin, the cells of muscles and other tissues are resistant to its action, resulting in inadequate control of blood sugar levels. Several studies have examined the effects of chromium supplementation in people affected by type 2 diabetes. A recent meta-analysis that integrated the results of 41 studies found that chromium supplements appear to improve blood sugar control among people with type 2 diabetes. However, the authors warn of the need for well-designed clinical studies can confirm this resultado3. People without diabetes have shown no improvement in their blood sugar levels after ingestion of chromium supplements.

Weight Loss.

Due to the influence of chromium on the metabolism of sugar and fat, researchers have explored its potential to promote weight loss and improve body composition (less fat and more muscle). Although some early studies showed that chromium supplements were associated with greater weight and fat loss compared with placebo, subsequent studies have failed to replicate these results. Recently, a randomized double-blind study conducted with women consuming similar diets (with constant levels of energy and nutrients) with or without supplemental chromium, found that these did not influence weight loss or fat to a greater extent than placebo4.

Consumption insurance.

Studies on the importance of chromium are scarce. However, several nutrition-related organizations from Germany, Austria and Switzerland believe that the adequate daily intake of chromium for adolescents and adults would be around 30-100 μg5. This amount is in line with the amount recommended by the EU, which is 40 mg Cr3 + to Dia6. Studies show that the European average diets of adults contain 60 micrograms (Germany) to 160 micrograms (Sweden) of chromium per day5.

Although it is unlikely to consume harmful amounts of chromium in the diet, chromium may be added to make foods and supplements of this substance are quite popular. Thus, there is some concern about the possibility that excessive doses of chromium have negative effects on DNA and many think it should rethink its use as a nutritional supplement and insulina7 enhancer. However, the European Scientific Committee on Food said: “In a limited number of human studies have found no evidence of adverse effects associated with consumption of chromium supplementation with a maximum dose of 1 mg of chromium
to day5.

A balanced diet.

Since chromium is found in many foods, eating a balanced diet should provide the necessary amount of chromium. Currently, there is no evidence to support the need for the general population using chromium supplements.

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When it comes to losing weight, paying attention to drinking may be more important than food, according to new research, in which it has been found that reducing sugar-laden beverages, is associated directly with the weight loss and appears to have a major impact on reducing weight than solid foods.

“The consumption of liquid calories in beverages has increased in parallel with the obesity epidemic in the U.S. population,” Dr. Benjamin Caballero of Johns Hopkins Bloomberg School of Public Health and colleagues point in the journal American Journal of Clinical Nutrition.

“Our study supports the recommendations to political and public health efforts to reduce the intake of liquid calories, especially sugar-sweetened beverages in the general population.”

The researchers examined how changes in beverage consumption by more than 18 months affect body weight of 810 adults who participated in a behavioral intervention study.

Thus sugar-sweetened beverages were the main source of liquid calories used among study subjects.

In general, researchers found that reducing calories from liquids is associated with a weight loss of 0.6 lbs (0.25 kg) at 6 months and 0.5 lbs (0.24 kg) over 18 months.

The results “support the recommendations to limit calorie intake among adults and liquid sugar to reduce the consumption of sweetened beverages as a means to achieve weight loss or preventing overweight, the researchers conclude.