First day
Breakfast: a glass of grapefruit juice, a bowl of salad made with fresh fruit, a glass of milk.
Lunch: vegetable soup with two tablespoons of pasta, 4 slices of prosciutto deprived of fat, a slice of wholemeal bread.
Dinner: cold vegetable soup, grilled swordfish, a sandwich cereals.

Second day
Breakfast: a glass of grapefruit juice, a bowl of salad made ​​with fresh fruit, a glass of milk.
Lunch: fresh vegetables with a tablespoon of olive oil, half mozzarella cheese, 3 slices of bread soy.
Dinner: cream of tomato, fillets of sole steamed or baked, a sandwich cereals.

Third day
Breakfast: a glass of grapefruit juice, a bowl of salad made ​​with fresh fruit, a glass of milk.
Lunch: 50g of pasta with tomato sauce, 120g of dried beef, a slice of wholemeal bread.
Dinner: green beans or zucchini seasoned with a tablespoon of olive oil, cod fillet steamed or grilled white meat, a sandwich cereals.

The proper diet is based on the consumption of foods rich in Vitamin A which aids the production of the pigment melanin in the epidermis to give the classic amber color to the skin. With the great heat, eat carrots, lettuce, chicory, lettuce, melons, peppers, tomatoes, apricots, strawberries or cherries.

Obviously at the top of the list are the carrots, rich in carotene, then there’s the radicchio and the third position followed by apricots chicory, lettuce, yellow melon and celery, peppers, tomatoes, peaches, watermelons, strawberries and cherries however, show that high content of vitamin A or carotenes.

We recall that the sun ages, so it’s important to eat food antioxidants. These plants feed, quench their thirst, replenish the minerals lost in sweat, supply of vitamins. But we know that in these years the prices of fruits and vegetables have also reached the stars, so to allow everyone to buy fruit and vegetables at the right price Italian Coldiretti has opened nearly 600 markets across Italy Country where and friendly ‘as possible buy direct from farmers.

Ingredients
Thigh 120 g skinless turkey
1 / 2 cup white wine
extra virgin olive oil 5 g
200 g potatoes
1 sprig rosemary
salt to taste
pepper to taste

Preparation
First clean the potatoes, remove the peel, wash and dry them carefully. Arrange in a baking dish, then baked turkey, potatoes, salt, pepper and rosemary.

After 20 minutes of cooking in a hot oven to 200 ° add the white wine and cook for another 20 or 30 minutes. Serve piping hot.

But however one thing is certain, green tea is a delicious drink that has health benefits even above other teas made from the same plant varieties such as Oolong tea and black tea, as its least developed, provides a richer in essential chemical components, such as antioxidants.

One benefit that has become more popular than the rest, is its ability to lose weight and the health benefits include prevention of the risks of certain types of esophageal cancer, up to 60%, property that was published in the Journal of the American National Cancer Institute in 1994.

Other benefits of green tea are:

1. Green tea is a powerful dose of antioxidants known as catechins, enough to rival those found in chocolate, which help repair DNA damaged by free radicals that cause cancer.
2. Lowers LDL or bad cholesterol, and prevents their formation
3. Lowers the risk of heart disease
4. Diabetes is preventive, that regulates blood sugar levels
5. Slowing down the process of onset of dementia in older adults
6. Reduce the risk of suffering a stroke.
7. It regulates body fat, lowering triglycerides.

The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians also eat eggs, cheese and fish.

Vegetarian diets can provide all the nutrients you need at any age, as well as some additional benefits to health. Vegetarian diets often has lower rates of total fat, saturated fat and cholesterol than a diet of meat, in addition to providing more fiber, magnesium, potassium, folic acid and antioxidants like vitamins C and E. The vegetarian diet can reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, while reducing the incidence of type 2 diabetes, factors that reduce the risk of heart disease and of cerebral vascular accident (stroke).

When you adopt a vegetarian diet, it is good to familiarize yourself with the four food groups as outlined in Canada’s Food Guide to Healthy Eating. These four groups: grain products, vegetables and fruits, dairy and protein-rich alternatives such as beans, soybeans, nuts and seeds. The Guide recommends that Canadians:

* To eat a variety of foods
* Emphasize cereals, breads and other grain products, vegetables and fruits
* To choose foods low in fat, especially saturated fats and trans fats
* To achieve and maintain a healthy weight through regular physical activity and adopting healthy eating
* Limit consumption of salt, alcohol and caffeine

Dietitians of Canada have produced a version of vegetarian and vegan food guide (PDF 365 KB).

As with any food program, it is important to the plan to meet all your nutritional needs. Here’s what you should consider:

Protein
The plant foods can provide all the protein you need. The plant foods rich in protein are the following:

* All products with soy as tofu, tempeh and beverages
* Beans, peas and lentils cooked
* Peanuts and peanut butter
* Most nuts and seeds

No need to combine proteins, for example, beans with grains in a meal to maximize absorption of proteins. Other choices rich in protein are eggs (which also contain zinc and iron) and milk (rich in zinc). Whole grains and vegetables also provide protein and are excellent sources of minerals.

Iron
Vegetarians are more exposed than the carnivores to iron deficiency. Although the variety of iron which is found in meat (heme iron) is more easily absorbed than non-heme iron plants, absorption can be improved by combining choices of non-heme iron with foods high in vitamin C, such as citrus fruits, tomatoes, broccoli and berries. Good plant sources of iron are green leafy vegetables, dark beans or legumes, iron-enriched products (check the label), nutritional yeast and died fruit. A good idea would be flat romaine lettuce with mandarin oranges. (See our healthy recipes vegetarian).

Calcium and Vitamin D
Calcium is important for strong bones and vitamin D is essential for the body to absorb calcium. Dairy products, almonds, sesame seeds, dark green vegetables (like broccoli, bok choy cabbage and kale) and black molasses contain calcium. Other products are rich in calcium, such as soft soy and rice, tofu and orange juice (check the ingredient list). We often add vitamin D to milk (but not cheese or yogurt), soy drinks and rice and fortified margarine. Although the sun allows us to produce our own vitamin D through the skin, we often lack in the Canadian winter. Therefore, these sources of supplements are becoming essential, especially for infants, children and the elderly.

Vitamin B 12
This vitamin is necessary for cell division and blood formation. It is found in fortified cereals, soy beverages and fortified rice and some types of nutritional yeast. It is important to read labels to ensure you consume enough vitamin B12. If you are vegetarian or vegan, consult your health care professional for a vitamin B12 supplement if you are not sure of getting enough.

No need to become a vegetarian to enjoy the benefits of increased consumption of plant foods and reducing your consumption of meat.