Resumo:
A todas as refeições:
- - Adicionar vegetais ricos em fibra (mesmo ao pequeno almoço);
- - Adicionar proteínas (fontes, em Inglês: eggs, seafood, poultry, Greek yogurt; pulses = lentils, beans, and peas, like chickpeas, black eyed peas);
- - 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);
- - Adicionar hidratos de carbono complexos (fontes: whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses);
- - 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).
