Clinic for Holistic Medicine - Gabrovo

TABLE OF CONTENTS:

RECOMMENDATION - 1 - CONSUME NOURISHING AND VARIED FOOD. EAT REGULARLY AND GLADLY IN A PLEASANT ATMOSPHERE, TAKE THE TIME TO EAT.

RECOMMENDATION - 2 - CONSUME CEREALS AS AN IMPORTANT SOURCE OF ENERGY. PREFERABLY CONSUME WHOLE WHEAT BREAD AND OTHER WHOLEGRAIN PRODUCTS.

RECOMMENDATION - 3 - CONSUME OVER 400 G. OF A VARIETY OF VEGETABLES AND FRUIT, EVERY DAY, PREFERABLY RAW.

RECOMMENDATION - 4 - PREFER MILK AND DAIRY PRODUCTS WITH LOW CONTENT OF FAT AND SALT.

RECOMMENDATION - 5 - CHOOSE LEAN MEAT, FREQUENTLY SUBSTITUTE MEAT AND MEAT PRODUCTS WITH FISH, POULTRY OR PULSES.

RECOMMENDATION - 6 - LIMIT TOTAL FAT INTAKE, ESPECIALLY ANIMAL FAT. WHEN COOKING REPLACE FAT WITH VEGETABLE OIL.

RECOMMENDATION - 7 - LIMIT SUGAR AND CONFECTIONERY PRODUCTS INTAKE, AVOID CONSUMPTION OF CARBONATED BEVERAGES, CONTAINING SUGAR.

RECOMMENDATION - 8 - REDUCE THE USE OF SALT AND CONSUMPTION OF SALTY FOODS.

RECOMMENDATION - 9 - IF CONSUMING ALCOHOLIC BEVERAGES, CONSUME THEM IN MODERATE QUANTITIES.

RECOMMENDATION - 10 - MAINTAIN HEALTHY WEIGHT AND BE PHYSICALLY ACTIVE EVERY DAY.

RECOMMENDATION - 11 - DRINK SUFFICIENT QUANTITY OF WATER DAILY.

RECOMMENDATION - 12 - PREPARE AND STORE FOOD IN A WAY ENSURING ITS QUALITY AND SAFETY.

RECOMMENDATION 1

CONSUME NOURISHING AND VARIED FOOD. EAT REGULARLY AND GLADLY IN A PLEASANT ATMOSPHERE, TAKE THE TIME TO EAT.

WHY?

• The consumption of various types of foods in appropriate quantities provides essential nutrients to the body without excessive intake of energy, fat, salt and sugar.

• Regular eating avoids the intake of large amounts of food at a time and contributes to better digestion.

• Eating in a pleasant atmosphere without rushing helps better perception of taste and aroma of food, as well as absorption of nutrients.

PRACTICAL ADVICE

• Include foods of all main food groups in your diet daily:

1. Cereals and potatoes.

2. Vegetables and fruits.

3. Milk and dairy products.

4. Meat, fish, eggs, pulses and nuts.

Added fat and sugar-containing foods and beverages must be limited.

• Eat regularly 3-5 times a day. Dine no later than 2-3 hours before bedtime.

• Breakfast is important and must not be left out.

• Spare enough time for eating in a pleasant atmosphere.

RECOMMENDATION 2

CONSUME CEREALS AS AN IMPORTANT SOURCE OF ENERGY.  PREFERABLY CONSUME WHOLE WHEAT BREAD AND OTHER WHOLEGRAIN PRODUCTS.

WHY?

• Bread and the rest of the cereals are rich in starch, which is a recommended source of energy, and contain a significant amount of plant protein. Potatoes are a rich source of starch.

• Whole-grain breads and other wholegrain foods contribute significantly to the intake of vitamins, minerals and plant fiber (cellulose, etc.).

• Wholegrain foods stimulate the functions of the gastrointestinal tract and reduce the risk of constipation, cardiovascular disease and certain types of cancer.

PRACTICAL ADVICE

• Include bread, other cereals and/or potatoes in your daily diet - 250-450 g a day (the amount depends on the sex and physical activity).

• Choose whole-grain products - bread, pastas, brown rice, corn, oats, etc.

• Eat boiled or baked potatoes, avoid French fries and chips.

• Limit consumption of bakeries with high content of fat (banitza, tutmanik, milinki, mekitzi).

RECOMMENDATION 3

CONSUME OVER 400 G. OF A VARIETY OF VEGETABLES AND FRUIT, EVERY DAY, PREFERABLY RAW.

WHY?

• Vegetables and fruit are rich in vitamins and minerals, bioactive substances and dietary fiber.

• The daily intake of fruits and vegetables reduces the risk of various types of cancer, cardiovascular disease, overweight and obesity, diabetes type 2.

• Raw vegetables and fruit are recommended because when cooked many of the vitamins contained in them are destroyed.

PRACTICAL ADVICE

• Eat a variety of fruit and vegetables with every meal.

• Eat vegetables both raw and in meals, sandwiches, as vegetable fillings in bakeries, etc.

• Replace pickles with raw, frozen vegetables or unsalted canned vegetables.

• Choose fresh fruit for dessert and supplementary breakfast, limit consumption of canned fruit with sugar.

• Choose fresh seasonal vegetables and fruit.

RECOMMENDATION 4

PREFER MILK AND DAIRY PRODUCTS WITH LOW CONTENT OF FAT AND SALT.

WHY?

• Milk and dairy products are an important source of whole protein, vitamins and easily absorbed calcium, which reduces the risk of osteoporosis.

• One of the traditional Bulgarian foods, yoghurt, is especially a good choice because it has a special beneficial effect on health.

• The high content of fat in milk and dairy products increases the risk of high cholesterol in blood and the cardiovascular system.

PRACTICAL ADVICE

• Consume a cup of yoghurt or milk, 200 ml, and 50 g of cheese daily. They can be replaced with 2 cups of milk or about 100 g of cheese.

• Choose low-fat (1.5%) or non-fat (0.1 - 0.5%) milk and yoghurt.

• Prefer cheese and cottage cheese, low in fat and salt.

• Desalinate salty brined cheese by allowing it to stay in water for some time.

RECOMMENDATION 5

CHOOSE LEAN MEAT, FREQUENTLY SUBSTITUTE MEAT AND MEAT PRODUCTS WITH FISH, POULTRY OR PULSES

WHY?

• Meat, fish, eggs, pulses are rich sources of protein and iron.

• Lean meats are recommended because animal fats in fatty meats and sausages increase the level of blood cholesterol and the risk of cardiovascular diseases.

• Fish contain essential fats, which reduce the risk of cardiovascular diseases.

• Nuts are rich in valuable vegetable fats but because of the high calorific value they are recommended in moderate quantities.

• Eggs are a source of whole protein, but yolk has high cholesterol content.

PRACTICAL ADVICE

• Consume skinless poultry (chicken, turkey, etc.) and lean red meat (veal, beef, pork, lamb) 3 times a week (100 g a serving).

• Remove visible fat from meat before cooking.

• Eat fish at least one or twice a week (150-200 g a serving)

• Eat beans, lentils or soya at least twice a week (200-300 g a serving). Take 30-50 g of nuts a day.

• People without high level of blood cholesterol may consume one egg a day, whereas those with high cholesterol should limit the intake to half a yolk a day.

RECOMMENDATION 6

LIMIT TOTAL FAT INTAKE, ESPECIALLY ANIMAL FAT.  WHEN COOKING REPLACE FAT WITH VEGETABLE OIL.

WHY?

• Eating a lot of fat increases the risk of obesity and diabetes type 2.

• High intake of animal fat increases blood cholesterol, as well as the risk of cardiovascular disease and some types of cancer.

• High consumption of solid margarine increases the risk of cardiovascular diseases.

• Vegetable oils reduce the risk of cardiovascular diseases.

PRACTICAL ADVICE

• Choose low-fat milk and dairy products.

• Eat lean meats, limit consumption of sausages.

• Avoid pastry and bakeries, rich in fat.

• Limit consumption of products, containing solid margarine - biscuits, wafers, cakes, etc. Choose low-fat (40-25%) soft margarines.

• Add the least amount of fat in the preparation of dishes and culinary products. Avoid frying, use a non-sticky frying pan, in which you can not use oil.

• Prefer vegetable oils (sunflower and corn oil, olive oil, etc.) to animal fats (lard, butter).

RECOMMENDATION 7

LIMIT SUGAR AND CONFECTIONERY PRODUCTS INTAKE, AVOID CONSUMPTION OF CARBONATED BEVERAGES, CONTAINING SUGAR

WHY?

• Refined sugar and its substitutes fructose, glucose, etc. are a source of "empty calories", they only import energy without other nutrients.

• Honey contains bioactive substances and is preferable before sugar for sweetening.

• High and frequent consumption of sugar and sugar-containing products and beverages contributes to obesity, diabetes type 2, cardiovascular diseases and dental caries.

PRACTICAL ADVICE

• Limit sweetening of coffee, tea, milk, etc. If you sweeten, choose honey.

• Avoid the use of non-alcoholic beverages containing sugar, prefer tap and mineral water.

• Reduce consumption of sugar-containing products (confectionery, pastry, bakery).

• Avoid frequent intake of sugar-containing foods and beverages between meals.

RECOMMENDATION 8

REDUCE THE USE OF SALT AND CONSUMPTION OF SALTY FOODS

WHY?

• High consumption of salt increases the risk of:

- High blood pressure - a major risk factor for brain stroke and ischemic heart disease.

- Stomach cancer.

- Damage of renal functions.

- Increased loss of calcium and osteoporosis.

PRACTICAL ADVICE

• Choose foods low in salt.

• Limit consumption of canned foods, sausages, salted fish, pickles, etc.

• Prepare the food with a small quantity of salt.

• Avoid adding salt to food on the table.

• Instead of salt, use vegetable seasoning - savory, mint, parsley, dill, basil, etc.

RECOMMENDATION 9

IF CONSUMING ALCOHOLIC BEVERAGES, CONSUME THEM IN MODERATE QUANTITIES.

WHY?

• The high consumption of alcoholic beverages increases the risk of high blood pressure and brain stroke, liver damage, certain types of cancer.

• Alcohol is a source of a considerable amount of "empty calories."

• Moderate consumption of alcoholic beverages, especially red wine, reduces the risk of cardiovascular diseases.

PRACTICAL ADVICE

• It is advisable not to consume alcoholic beverages, nevertheless, if you drink alcohol, your daily intake should not exceed a moderate amount - 1 beer or 1 glass of wine, or 50 ml of spirits.

• Consume alcoholic beverages slowly, with food.

• Low-alcoholic drinks are preferable.

RECOMMENDATION 10

MAINTAIN HEALTHY WEIGHT AND BE PHYSICALLY ACTIVE EVERY DAY

WHY?

• Under-weight increases the risk of immunity weakening and related diseases

• Overweight and obesity increase the risk of diabetes type 2, high blood pressure, cardiovascular disease, certain types of cancer, arthritis.

• Regular physical activity improves self-confidence, working ability and sleep, reduces stress and the risk of obesity and osteoporosis.

PRACTICAL ADVICE

• Control your body weight regularly, use the enclosed nomogram to assess your weight.

• If you increase your weight, reduce the quantity per serving of food you normally consume.

• Reduce your intake of foods with high calorific value, especially those high in fat, sugar and confectionery, soft drinks, containing sugar.

• Substitute foods with high-calorific value with wholegrain products, fruit and vegetables.

• Be physically active at least 60 minutes a day (e.g. quick walking).

RECOMMENDATION 11

DRINK SUFFICIENT QUANTITY OF WATER DAILY.

WHY?

• Water is vital for all body functions.

• Dehydration affects the mental and physical ability to work.

• Good humidification of the body reduces the risk of kidney stones, constipation, etc.

PRACTICAL ADVICE

• Drink at least 6-8 glasses of water (1.5 - 2 litres) every day - this quantity includes liquids such as tea, etc.

• Drink water regularly throughout the day.

• Drink more water at high environmental temperature during and after strenuous physical activity.

• Prefer tap and mineral water instead of soft drinks and fruit juices, containing sugar and other sweeteners.

RECOMMENDATION 12

PREPARE AND STORE FOOD IN A WAY ENSURING ITS QUALITY AND SAFETY

WHY?

• Proper preparation and storage of food ensures minimum loss of nutrients, preservation of biological value, high quality and food safety.

PRACTICAL ADVICE

• Avoid contact between raw and ready-to-eat foods during processing and storage.

• Do not defrost meat and fish at room temperature, in the refrigerator, in cold water or a microwave oven.

• Thermal treatment of animal products (meat, poultry, fish, eggs) must be of sufficient duration.

• Follow the directions for storage of food, shown on the label.