Vegetables with green leaves should be chopped by hand if possible or bamboo or ceramic knives and cooked with steam.
Toasting the bread, heating the milk, keeping the fruits as their juices extracted will lead to loss of vitamins and minerals.
Prefer methods such as oven, grill, stew, quick cooking and boiling methods instead of frying.
Clean the visible fats or skins on the meats. You can clean the fatty skin of the chicken and fish and cook the meat with sauce.
You can use fresh natural herbs (such as sweet basil, purple basil, bay leaf, rosemary) and/or spices instead of salt. You can add natural salts or sea salt for salty flavors. Don’t forget the suggestion of salt usage is 6 grams per day.
You can reduce the cholesterol level in the blood by using healthy oils like olive oil and hazelnut oil.
With semi skimmed or skimmed milk, yogurt and cheese, you get more calcium and less cholesterol.
Preferring beverages such as water and mineral water with meals will help digestion and give you the feeling of fullness within a shorter time.
You can prefer multigrain bread, rye-bread or village bread. Fibre provides fullness, reduces cholesterol, regulates blood glucose, and activates the intestines.
Try to drink minimum 2 liters of water a day. If you cannot consume plain water, you can flavor it by adding a few drops or a teaspoon of fruit juice in it.
If you are to eat pizza, choose thin crust, small size, with mushroom, green pepper, onion, tomato and white cheese.
In the choice of fish, you can eat big fishes such as seabass, seabream or trout. Eating grilled fish will result in less fat intake and enable you to eat bigger portions.
You can have salad on the table in the meals. For flavor, you can have olive oil, spices, lemon or vinegar sauces instead of cream sauces. You can have fullness for a long time by consuming salad which is a source of both fibre and healthy oils and vitamin before meals.
You can accelerate burning fats by consuming 1 glass or 1 small box of light milk after doing sports.
Don’t forget that you cannot consume unlimited amount of fruit. Fruits contain glucose and they should be consumed in a certain portion. 1 portion of fruit -> 5 triangle slices of watermelon, 3 apricots, 6 strawberries and 8 cherries.
Specialist Dietician Özge KELEBEK