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How to eat healthy: 10 golden rules

Countless scientific studies have shown that a balanced diet and a healthy lifestyle are essential in maintaining health and preventing numerous diseases (click here for a first in-depth analysis on the subject).

How To Eat Healthy: 10 Golden Rules

According to the World Health Organization (see for example the World Happiness Report 2013 – Global Report on Happiness 2013) the main factors that affect the state of health and general equilibrium, and which are the basis of subjective psychophysical well-being, are proper nutrition, physical activity, stress control and sexual well-being.

The basis of daily well-being is therefore represented by a balanced lifestyle, within which correct nutrition is of utmost importance during all stages of life.

It is also good to consider that, among the various environmental factors that can influence our health, diet is certainly one of the most easily modified and that, consequently, it can be strategically used to improve the quality of life.

Come Mangiar Sano 10 Regole D'Oro

Loving yourself also means eating healthy and correct 

It is therefore essential to ensure that one’s diet is as varied as possible, in order to guarantee not only an optimal supply of nutrients such as proteins, fats, carbohydrates, vitamins and minerals, but also the introduction of substances that play a protective role. and / or preventive against many pathological conditions (obesity, cardiovascular diseases, arterial hypertension, osteoporosis, etc.).

How to eat healthy: here are the 10 “golden rules”

  • Divide meals throughout the day , dividing them into 3 main meals (breakfast, lunch, dinner) possibly integrated with 1 or 2 light snacks to be consumed in the middle of the morning and / or in the afternoon. In this way the caloric and nutrient load will be better distributed and overloads for the digestive system will be avoided.
  • Maintain good hydration by drinking at least 8-10 glasses of water throughout the day.
  • Moderate the use of seasoning fats, preferring those of vegetable origin (extra virgin olive oil, corn, sunflower, grape seed oil, etc.), to be used especially raw on food.
  • Limit the use of salt , both at the table and in the kitchen, gradually reducing its consumption in order to re-educate the palate to less salty foods, in order to decrease sodium intake. Alternatively, to flavor foods, you can use aromatic herbs and spices (for further information on ).
  • Consume 2 portions of vegetables and 3 of fresh seasonal fruit daily , alternating their colors as much as possible, to ensure the introduction of important antioxidants and fiber.
  • Choose foods with a high starch and fiber content , such as cereals and derivatives, including wholemeal ones … Instead, limit the consumption of foods and drinks rich in simple sugars, such as sweets and soft drinks.
  • If you drink alcohol, do it very moderately , choosing drinks with a lower alcohol content such as wine or beer and consuming them with meals, according to the Italian tradition.
  • Use simple cooking methods , which do not require or allow to limit the addition of seasoning fats: steamed, baked, baked, grilled, microwaved, in a pressure cooker or using non-stick pans.
  • Chew well . The sense of satiety is perceived only after 20-25 minutes from ingesting food and, therefore, if you eat quickly, you run the risk of introducing an excessive amount of food and calories compared to the real needs of the body, with consequent possible weight gain.
  • Do not overdo the portions of food and practice regular physical activity , in order to keep your body weight within the normal range.

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