Advice from Nutritionist Rivka Oratz

Are you eating properly? Are you taking all the essential minerals and vitamins through your diet, or do you avoid some very important foods “because you’re watching your weight”? With the helpful advice of nutritionist Rivka Oratz, learn the basic rules of a balanced diet before you start a diet, because it will make it easier to persevere and achieve your desired goal.

Contrary to the general belief of many people who often keep a diet, bread should not be completely eliminated from your diet. It is rich in complex sugars that are slow to absorb, bread regulates appetite and provides energy. In addition, bread also contains fiber, magnesium and vitamin B, which protects the body against cardiovascular disease. That is why bread should be present at some meals. When buying bread, Rivka Oratz recommends looking for a firmer, more compact whole grain bread than white bread that contains less vitamins and oligo elements.

By now, you’ve probably heard or read somewhere that breakfast is the most important meal of the day. However, according to licensed nutritionist Rivka Oratz, you do not have to try at all costs and force yourself to have breakfast every morning, before going to work or school. Instead, wait until you get hungry and then have breakfast. If you force yourself to eat as soon as you get up, this disrupts the natural mechanisms of appetite control. The NYC nutritionist also says that breakfast should be taken within the first three to four hours after waking up. This will reduce the consumption of snacks and sweets and maintain your tone. So, wait for your appetite to open.

There is no reason for lunch to be a more hearty meal than dinner. You can choose whether you want to eat more at noon or evening, but when choosing food, at lunch, give preference to vegetables and foods rich in protein and poor fats and carbohydrates. In the evening, however, choose foods rich in slow sugars that promote sleep.

Even when you keep a diet, do not overdo it because most of them do not manage to quench hunger, it has a frustrating effect on the body and makes us eat more. It is a better habit to eat normal foods, but in smaller quantities or foods that are naturally less fatty (instead of bacon, take ham and low-fat cheese…). By no means use artificial sweeteners (saccharin) as they can create a habit of sweeter foods.

Do you know that not all fats are harmful, especially when consumed in moderation? They are a source of energy, are present in the construction of cell membranes, enable the production of hormones and other important compounds, affect the digestion process and promote the absorption of vitamins A, D, E and K. Fats should account for 30 to 35 percent of total daily food intake, but should choose carefully! Limit your intake of saturated fats such as butter, old cheese, sweets, fatty meats… as they stimulate the deposition of bad cholesterol. Instead, consume a variety of unsaturated fats found in vegetable oils, fish, sunflower seeds, nuts or almonds.