Balanced diet

Sadly, maintaining a balanced diet has been my Achille’s heel. It took me exactly 30 years to make peace with my body and eating habits. I have been on a diet since I was 13 years old for Judo competitions, and I suffered for over 10 years as a result of that dieting. I’ve realized my body will never be perfect, but I finally feel perfect and that’s what is important. I exercise everyday and I eat every meal. I enjoy my meals and if I want to eat in excess, I compensate with physical activity. 

It’s very hard to define a balanced diet. Since I moved to the United States, I have realized how much of our culture and tradition is around eating. 

The Mediterranean diet is said to be the most balanced diet, but is it really that healthy? I recently learned that there are actually tons of different cuisines within the Mediterranean, and some of them are not “balanced” at all!

I am still very Italian in my kitchen, but I am open-minded. In our dinner planning, roughly 30% of our meals come from foreign cuisines.  

I am always looking for healthier modifications, and we rarely eat pre-cooked food.

 I’ve found that working with people all over the world is very interesting and challenging. For example, some fundamental food rules that Italians learn from birth are the opposite for Asian cultures. 

I think I will continue to look for the best diet for the rest of my life. But in the meantime, I am so happy to have finally found peace with food, feeling in charge at the table, and having my active routine to help me maintain a peaceful and balanced life. 

Your daily intake

- 40% of Vegetables & Fruit

- 10 % of Fat 

- 25 % Meat, Poultry, Fish, Eggs

- 25% Cereals & Legumes

5 Meals/day:

- 2 big meals + 3 snacks

- 3 big meals + 2 snacks

Water:

2-3 lt/day (at least!)

Supplements

If you follow a very balanced diet and are healthy you should not need supplements.

Only in the case of intense cardio activity (running or biking) for very long distances and high speed, you may need to adjust your electrolytes balance (potassium, sodium, calcium, magnesium).

However, try to avoid electrolyte drinks; most of them are unhealthy juices full of sugar. Powders are the best, as they typically do not have added sugar.

A Few Surprising Facts

• Potatoes and corn are not considered vegetables, they are very high in carbs

• Though bananas and grapes are fruit, they have very high levels of sugar

• Pineapple: it’s one of the best natural draining and purifying fruits, but you have to also eat the hard core.