What should we eat? Second Part: Food Table Needed

Hello to everyone!
I really hope you are fine and healthy!

I would like promote in this article the assumption of nourishments for many reasons:

• To be in health
• To prevent most of NcD ( non communicable disease) 
• To promote the self-care of Overweight and Obesity
• To improve your mood and feeling energetic during the day
• To take all Macro and Micro elements important for the growth ad development
• To live healtier and longer
• To improve physical performance, body shape, easthetics
• To avoid malnourishment

Is it cool, isn't it???  

The goals of my blog are boost an healthy life style for everyone with little simple things that you can do it easily!

There are a lot of food we can eat in abbudance and for people who have got the passion for cooking it's fantastic realize delicious recipes using this nourishments, they are tasty and various for every seasons

In my table I haven't insert any Meat, Fish or Diary products because some finding research underling the relation with risk to develop a cancer.
I will not promote animal products but I'm not extremely contrary to eat them once in a while !

• REMEMBER TO ACCOMPANIED VEGETABLES WHEN YOU DECIDE TO EAT ANIMAL FOODS  BECAUSE THEY CONRAST THE NEGATIVE EFFECTS OF EATING MEAT AND YOUR BALANCE IS SAFE!

• IF YOU DECIDE TO BECOME VEGETARIAN OR VEGAN REMEMBER TO INTEGRATE VITAMIN B12
• IT'S EASIER LOOSE WEIGHT WITH LOW  "ANIMAL FAT"
• IT'S EASY FIND IN THE SUPERMARKET " CLEAN " SNACK TO EAT (LIKE SOYA ICE CREAM )
• IF YOU SUFFER OF SKIN DISEASE, FROM MY PERSONAL EXPERIENCE, IT COULD BE RELATED WITH DIARY PRODUCTSAND BEEF
• ( I WILL DO A SPECIFIC ARTICLE ABOUT IT, IF YOU WANT)

Groups of Healthy and Nourishmennt Foods Specific for Human Beings

Carbohydrates	Protein	Vegetables	Fruits	Tubers&Roots
I usually suggest to eat whole grains because they slow down glycemic peack and are richer in fiber thus facilitating bowel movement	Reccomended Dietary Allowance of Proteins: Body Weight in Kg X 0.8 = Daily needs	5 portions/day help to reduce the risk of develop cancer in a considerable avarage. Veggies contrast the “negative” meat effects	5 portions/day help to reduce the risk of develop cancer in a considerable avarage. Fruits contrast the “negative” meat effects	They contein lot of good carbs, antioxidants, Zinc, Vitamin B3 or PP ( useful to fight the stress ) and Selenium
Wheat	Legumes :	Asparagus	Apricot	Potetoes
Oat	Chickpeas	Broccoli	Oranges	Topinambur
Barely	Beens ( all varieties)	Heartciock	Watermelon	Manioca
Rye	Fava beans	Cabbage	Cherries	Ginger
Kamut	Peas	Cauliflower	Avocado	Pastinache
Spelled	Lentils Soy	Bruxelles C. Mushrooms	Strawberries ( all red fruits)	Sweet Potetoes
Gluten free choice :	Seeds: Spiruline Hemp seeds	Onion Green been Aubergine	Lemons Mango Peach	Dasheen or Taro root “ elephant ears”
Rice	Dried Fruit:Pine nuts	Peppers	Blueberries (all forrest fruits)	Peetroot
Corn	Peanuts	Leek	Apples
Buckwheat	Almonds	Spinach	Melon
Millet	Pistachios	Cucumber	Pears
Quinoa	Chesew nuts	Salad	Grapefruits
Amaranth	Walnuts	Tometoes	Tangerins
Topioca	Hazelnuts	Zucchini	Kiwi
	Cereal: Quinoa	Celery (All Aromatics Herbs)	Plums
		Carrots	Figs
		Pumpkin	Bananas
		Fennel
		Chicory

Carbohydrates	Protein	Vegetables	Fruits	Tubers&Roots
I usually suggest to eat whole grains because they slow down glycemic peack and are richer in fiber thus facilitating bowel movement	Reccomended Dietary Allowance of Proteins: Body Weight in Kg X 0.8 = Daily needs	5 portions/day help to reduce the risk of develop cancer in a considerable avarage. Veggies contrast the “negative” meat effects	5 portions/day help to reduce the risk of develop cancer in a considerable avarage. Fruits contrast the “negative” meat effects	They contein lot of good carbs, antioxidants, Zinc, Vitamin B3 or PP ( useful to fight the stress ) and Selenium
Wheat	Legumes :	Asparagus	Apricot	Potetoes
Oat	Chickpeas	Broccoli	Oranges	Topinambur
Barely	Beens ( all varieties)	Heartciock	Watermelon	Manioca
Rye	Fava beans	Cabbage	Cherries	Ginger
Kamut	Peas	Cauliflower	Avocado	Pastinache
Spelled	Lentils Soy	Bruxelles C. Mushrooms	Strawberries ( all red fruits)	Sweet Potetoes
Gluten free choice :	Seeds:Spiruline Hemp seeds	Onion Green been Aubergine	Lemons Mango Peach	Dasheen or Taro root “ elephant ears”
Rice	Dried Fruit:Pine nuts	Peppers	Blueberries (all forrest fruits)	Peetroot
Corn	Peanuts	Leek	Apples
Buckwheat	Almonds	Spinach	Melon
Millet	Pistachios	Cucumber	Pears
Quinoa	Chesew nuts	Salad	Grapefruits
Amaranth	Walnuts	Tometoes	Tangerins
Topioca	Hazelnuts	Zucchini	Kiwi
	Cereal: Quinoa	Celery (All Aromatics Herbs)	Plums
		Carrots	Figs
		Pumpkin	Bananas
		Fennel	Cocconut
		Chicory	Papaya

• Remember to prefer Extra Virgin olive oil and Peanuts oil (most healthy oil)
• There are a lot of seeds: important source of Nourishment and energy: Chia, Hamp, Pumpkin, Sesam, Flax ect have also antitumoral proprieties and are good forcare of the skin, hair, brain!
• Taro Roots : Improve digestion, lower blood sugar levels, prevent certain type of cancer, reduce Blood Pressure, decrease risk to develop hearth disease, improve blood circulation

There are lot of foods from the nature, here I have just inserted a list of the most important and famous ingredient, nourishments to give you an advice to think what you can change in your diet, and how you can improve the quality of your foods!

For any request and advice I'll be happy to read your comments!

See you in the next article,

In the maintime, Enjoy your food and life ! :)
Nurse Julia.

sources present in my article come from different books and web site:

• The China Study, T. Campbell
•  http://italia-notizie.it/umberto-veronesi-la-carne-e-cancerogena-vi-svelo-il-motivo-per-cui-non-se-ne-parlaumberto-veronesi/
• www.scienzavegetariana.it/nutrizione/pcrm/pcrm_prot.html
• wwwpubmed