A healthy and budget-friendly menu is a weekly meal plan that covers energy and micronutrient needs with nutrient-dense foods that are low-cost per serving, prioritizing legumes, eggs, seasonal vegetables, and meat or fish in appropriate portions. Although many people believe that eating healthy is expensive, with good planning it’s possible to follow a healthy and inexpensive menu without sacrificing nutritional quality. In this example, the … Read more
This dietary pattern is based on reducing sodium intake to below 2.3g in the DASH diet (minimum), increasing potassium and other minerals like calcium and magnesium, which can also potentially improve hypertension. To achieve this, the diet involves reducing processed and pre-cooked foods and recommends consuming fresh fruits and vegetables, whole grains and nuts, lean fish and meats, as well … Read more
Menopause is defined as the permanent cessation of menstruation in women after a minimum of 12 consecutive months, without any pathological cause, and resulting from the loss of ovarian follicular activity. It usually occurs naturally between the ages of 45 and 55, and while in some cases it can be sudden and without any symptoms, … Read more
Here you have a menu with recipes for women in menopause, designed to support hormonal, bone and cardiovascular health, in addition to controlling weight and improving energy. Keys to Nutrition in Menopause Menu with recipes for athletic women in menopause This menu balances proteins, healthy fats, fiber, calcium and antioxidants to support the health of … Read more
Control Your Meat Consumption and Foods to Lower Cholesterol Food Group Recommended (YES) Limit or Avoid (NO) Fats Virgin olive oil, avocado, nuts. Butter, margarine, palm oil. Proteins Oily fish, legumes, chicken breast. Processed meats, fatty red meats, organ meats. Grains Oats, brown rice, 100% whole wheat bread. Commercially baked goods. Weekly Menu to Lower … Read more
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It’s a type of carbohydrate that can resist digestion. Some people with digestive issues may benefit from reducing them in their diet. What you eat can have a better effect on your body, and digestive problems are incredibly common. FODMAPs are types of carbohydrates found in certain … Read more
If there’s one essential food that can’t be missing from your healthy recipes, it’s chicken breast. Besides being a source of lean protein, it’s low in fat and rich in vitamins B3, B6, and B12, essential for the nervous system, red blood cell production, and metabolism. And it’s not only perfect for lunch, but it’s … Read more
There’s no better way to welcome the new year than by fulfilling one of the most common resolutions: to finally take care of your diet. But what if we told you that with the easy, healthy, and delicious recipes we’ve provided below, you’ll not only eat healthily and in a balanced way, but you’ll also … Read more
Salads, little casseroles, skewers, creams, rolls, and a ton of other ideas to fill your menus with healthy recipes that, besides, are really delicious. Combine these healthy recipes and put together complete menus for lunch or dinner. We all know the importance of a healthy diet. However we know how difficult it can be to … Read more
When you are a student, cooking is usually one of the first things that is neglected. Lack of time, low budget, shared kitchens or simply tiredness mean that many times quick and not very balanced options are resorted to. However, with a minimum of organization and simple recipes, it is possible to put together an … Read more