Prepara refeições (saudáveis) em casa

... Ou "meal prepping":
http://www.dailymail.co.uk/femail/article-5379745/Simone-Harbinson-shares-meal-prep-secrets.html

Citando:
"To plan her meals ahead of time, she cooks her food based on how busy her weekly schedule is

FREQUENTLY ASKED QUESTIONS 

How long do your smoothies last and how do you store them?

I always make four days worth of smoothies in one hit. I store them in the fridge in shakers. As I'm about to drink I add my protein powder give it a good shake and  then enjoy.

Do you store your meals in the fridge or freezer?

I keep five days worth of meals in the fridge and freeze the rest down.

How long do meal preps take you?

Two to three hours tops. I have numerous things on the go & am a bit of an advocate for multitasking in the kitchen. I always have a sink full of hot soapy water and  wash dishes as I use them.

Do you eat the same thing everyday?

Generally my breakfasts, lunches and snacks are the same for the week but dinners are different each night as we eat as a family.

For any half used vegetables, Ms Harbinson said she would incorporate the leftovers into another batch of meal planning later in the week."

Comer para combater a diabetes

http://www.dailymail.co.uk/health/article-5348281/How-beat-diabetes-12-weeks.html

Citando:
"Low-calorie recipes will help you beat diabetes and also lose weight as well  

Breakthrough research has found the simple diet change can help beat disease 

Top professors show how a simple and delicious diet means no more medication 

Every person with type 2 diabetes longs for one thing: a cure."

O que comer o que não comer (cancro)

Q&A relembrando algumas coisas e falando de alguns mitos e estudos relacionados (sem ligação para os estudos):
http://www.dailymail.co.uk/health/article-4464402/What-eat-avoid-beat-cancer.html

Como construir uma refeição saudável que o mantém sem fome - Time.com

How to Build a Healthy Meal That Actually Keeps You Full - Nutrition - Health.com

Resumo:
A todas as refeições:

1. - Adicionar vegetais ricos em fibra (mesmo ao pequeno almoço);
2. - Adicionar proteínas (fontes, em Inglês: eggs, seafood, poultry, Greek yogurt; pulses = lentils, beans, and peas, like chickpeas, black eyed peas);
3. - Adicionar gorduras vegetais (fontes: avocados, nuts and seed [including ground-up versions like almond butter and tahini], extra virgin olive oil; Mediterranean olives, olive tapenade, and pestos made with EVOO and nuts or seeds);
4. - Adicionar hidratos de carbono complexos (fontes: whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses);
5. - Adicionar especiarias e outros temperos (fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper. Even vinegars like balsamic, and hot peppers like chili or jalapeno).

Teste à urina poderá determinar se a nossa dieta é saudável

http://www.nhs.uk/news/2017/01January/Pages/Urine-test-could-reveal-if-your-diet-is-a-threat-to-your-health.aspx


Citando:
"(...) The most widely used method to assess diet – self-reporting – is notoriously unreliable.
Study after study has found that most people are prone to under-reporting the amount of unhealthy food they eat while over-reporting the amount of healthy food.
In this small study, on four separate occasions, 20 participants consumed four different diets which were assessed as ranging from very healthy (in terms of agreeing with international guidelines) to unhealthy.
Urine samples were tested for substances known to be associated with certain types of dietary patterns (metabolic profiles).
The researchers found that urine tests were in fact robust enough to identify dietary patterns in the participants – the levels of 19 substances (metabolites) were significantly higher in the healthiest of the four diets compared with the unhealthiest.
As this study had a very small sample size, it's likely that more research will be needed to verify the findings, before considering how best urine tests could be adopted as a dietary tool for health services."

Ora aqui está a maneira correcta de definir um guia de saúde (health guide)

Alguns países como os US e o RU têm linhas orientadoras para a saúde (com resultados desastrosos). Talvez a forma como o casa
Canadá as está a rever seja a melhor forma de as definir:
Por consulta pública:
http://www.healthycanadians.gc.ca/health-system-systeme-sante/consultations/foodguide-guidealimentaire/index-eng.php


Citando:
"Health Canada is currently in the process of reviewing and seeking input to update the food guide. The public consultations end Dec. 8."

Ingredientes muito vendidos (Food Trends)

E os ingredientes da moda são:
- Farinha de coco (alternativa sem glúten à farinha convencional, rica em fibra e proteína)
- Sementes de chia
- Água de cacto
- Trigo Mourisco (buckwheat)
- Algas marinhas (seaweed), como Nori, etc.




Citando:
"Sales of coconut flour, touted as a gluten-free alternative to regular flour and high in fibre and protein, were up 24 per cent on the year before, while buckwheat sales rose 82 per cent and chia seeds sales were up 62 per cent.
Cactus water, said to have high antioxidant, vitamin and mineral levels, and potassium rich seaweed have both been strong sellers for the supermarket."
http://www.standard.co.uk/news/health/coconut-flour-and-seaweed-lead-the-way-in-years-top-food-trains-a3384836.html