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Nutrition Pattern
July 2023 (79 Words, 1 Minutes)
Contents
Nutrient contents of foods
Vegetables
Fruits
Grains
Nuts
Although nuts are high in calories, fibers, and fats, nut consumption is not connected with weight gain [1]. On the contrary, including nuts in a diet may actually help with weight control [1]. Almonds and hazelnuts are the lowest in saturated fat, while walnuts are a good source of omega-3 fats.
Seeds
Seafood
Oils
Beverages
Recommendations
- Drinking water first thing in the morning prevents kidney stones and protects your colon and bladder from infections.
- Drink 1 cup of green matcha tea, which is a source of polyphenols.
Food to avoid
- Alcohol - even one glass a day of alcohol affects the viability of the brain cells.
- Milk and other dairy products (exception: low-fat yogurt), which are the number one source of saturated fat.
- Red and processed meats
References:
- Nishi SK, Viguiliouk E, Blanco Mejia S, et al. Are fatty nuts a weighty concern? A systematic review and meta‐analysis and dose-response meta‐regression of prospective cohorts and randomized controlled trials. Obes Rev. 2021:e13330. doi:10.1111/obr.13330