The
suggested diet for some categories
For smokers
For smokers
The smokers’ need of vitamin C increases of 50% and at the same
time also the vitamin E and beta-carotene may increase. These vitamins
act as antioxidant, they take care of the cells and they protect from
heart attack and cancer.
It is suggested for smokers:
• To eat fruits and vegetables: spinach, carrots, red and yellow
peppers,
tomatoes, fennels, broccoli, cabbages, oranges, kiwis and
melons
For pregnant and nursing women
The energetic needs ( or calories) of pregnant women doesn’t
increase a lot, while the need of vitamins and minerals increases
significantly. Vitamins, minerals ( such as calcium and iron) and
proteins are extremely important for pregnant women and for them it
is suggested:
• To drink milk and derivatives: fresh milk, natural yogurt,
ricotta,
cheese but poor in fats;
• To eat fruits and vegetables: endive, escarole, lettuce, chicory,
radicchio, asparagus, broccoli, spinaches, peas, tomatoes, potatoes,
oranges and strawberries
• To eat lentils and beans
• To eat cereals: wholemeal bread, rice, millet, pearl barley
• Meat: white meat, red meat poor in fats
For sportsmen/women
The carbohydrates are very important for sportsmen since they loose
a lot of energy, water and minerals through their sweat. For this
reason it is suggested:
• To eat fruits and vegetables: endive, escarole, lettuce, fennels,
asparagus, broccoli, spinaches, peas, tomatoes, potatoes, mushrooms,
juices, banana, melons and dried fruits;
• To eat beans, lentils and soya shoots
• To eat cereals: wholemeal bread, rice and pasta
For the elderly
During the old age, the caloric need decreases while the need of vitamins,
minerals and proteins remains the same. This change of metabolism
requires an increase of vitamins, minerals and proteins and a decrease
of fats. For this reason it is suggested:
• To drink milk and derivatives: fresh milk, natural yogurt,
ricotta, cheese
but poor in fats;
• To eat fruits and vegetables: endive, escarole, lettuce, chicory,
radicchio, asparagus, broccoli, spinaches, fennels, tomatoes, potatoes,
banana, melons, oranges and strawberries
• To eat cereals: wholemeal bread, rice and pasta
• Meat: white meat, red meat poor in fats
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