Limit your consumption of cheese and dairy products to a
maximum of 2-3 meals per week. Prefer fresh cheeses and pay attention to
portions with mature ones (they have less water and of the same weight are much
more caloric). Avoid cheeses containing dark salts (usually found in cheeses
and creamy cheeses) and "false mozzarella " for pizza . Drink your
milk with lactose (if well tolerated), the lactose-free milk or high
digestibility still contains many nutrients, but beware of the fat: prefer to
partially or completely skimmed milk.
Moderate the consumption of dried fruit to a maximum of 30
grams per day of walnuts or almonds are very useful to health for their
richness in mineral salts, essential fatty acids, vitamins and proteins but
they have many calories .
Eat 2 eggs once a week , preferably taken from a good
farmer. Cook them boiled or poached to make the most of their great nutritional
qualities.
Avoid consuming fermentative fruits (such as apples , pears
, plums , apricots , figs ) and sweets at the end of a meal because they can
cause stomach bloating : eat them preferably for breakfast or as an afternoon
snack . Limit fruit to 450-500 grams per day (2-3 medium-sized fruits), as it
should be remembered that the fructose contained is a sugar . If swelling is
felt, it is good to consume sour fruits, such as citrus fruits , kiwis , red
fruits ( raspberry , blueberries), pineapple , always paying attention to the
quantity.
Limit your consumption of sugar (white and brown ), table
salt , coffee, tea, cocoa , spices, spicy foods , alcohol occasionally (a
medium beer or a glass of wine ). Avoid hard liquor , the sweeteners not
natural and sugar-sweetened soft drinks and carbonated (they are much more
healthful his centrifuged fruit and vegetables but eliminate precious fibers ).
Moderate the consumption of water with meals (better not carbonated and low in
mineral content) in order not to dilute the gastric juices too much . Always
drink when you havethirst for water: it is the only drink that truly quenches
thirst.
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