Joy of Living - Topics

Diet

The ideal diet for good mental and physical health, or to support treatment for mood disorders (anxiety and depression) would require an almost limitless amount of research.

Diet as a science, as a philosophy and as a source of wellbeing, diet as therapy, dietary treatments for different diseases and lastly, the numerous dietary “theories” and “philosophies” - books on all of these subjects could fill shelf upon shelf of the world’s largest library.

Therefore, I will simply supply some basic information and refer the reader to specialized sources (websites) for a more analytical approach to the many issues and methodologies involved.

Essentially, correct nutrition demands a lifestyle (and habits) based on dietary “pre-requisites” within which a few rules need to be framed.

These principles or lifestyles can be summarized in the following recommendations:

do not smoke or limit smoking to an occasional ritual

rationally limit alcohol consumption as follows:

eliminate spirits
choose alcoholic beverages with low toxicity levels (excess tannin, barique fermentation, etc.)
limit drinking alcoholic beverages drinks to occasional events (no more than once or twice a week, depending on social commitments and physical exertion, etc.)
limit the amount of alcohol consumed daily ( no more than one glass of wine with main meals)

exercise regularly, if possible out of doors, taking into account age, weight, diet, job and health

learn a relaxation technique, preferably one centered on “breathing” and abstain from asymmetrical joint and muscle activities (work, recreation, sport) including postural activities with weights

choose foods for their variety and quality (especially in terms of raw materials); learn the properties of different foodstuffs and how to store and cook them without sacrificing flavor (pay attention to possible individual food allergies)

As regards specific advice on nutrition, these are my suggestions:

have three main meals a day: breakfast, lunch (can be eaten as late as 2 pm, depending on hypoglycemic resistance, level and type of physical activity and work, mental, physical, constitutional and metabolic characteristics) and dinner

have your last meal at least 3 hours before bedtime

have most of your complex carbohydrates in the morning (bread, biscuits and so on)

eat fish at least twice a week and meat no more than once

eat fruit and/or vegetables at every meal (squeezed juices or liquidized vegetables in the morning)

make your second meal (lunch) light, ideally have only vegetables without salad dressing (fennel, celery, carrot or some lettuce depending on individual preferences – this meal is black and white, be patient!)

eat what you like without limitations as regards quality, but paying much attention to quantity at night (without exaggerating!), if possible dining no later than 8 pm (this meal is colorful, so enjoy it!)

Of course food allergies and intolerances have to be identified and respected.

Good taste at the dining table has to be educated and respected like all other virtues and as a source of pleasure, a social occasion and a cultural experience.

Italy offers unique opportunities, traditions and a heritage that is indisputably unrivalled.

We should be proud and conscious of our good fortune in this respect.

Why not learn more about Italian food and the Italian diet?
www.accademiaitalianacucina.it

Links:

M.Dansinger,et al. JAMA 293:43-53 2005
WWW.JAMA.COM
WWW.NATURE.COM
WWW.NHIB.NIH

WWW.MAYOCLINIC.COM
WWW.NIAID.NIH.GOV
WWW.SINU.IT
WWW.ANSISA.IT
WWW.ADIITALIA.COM
WWW.INRAN.IT
WWW.SAMEINT.IT

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Author: Riccardo Ciancaglini
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