The LAL-D friendly diet for adults
We should follow a low-fat diet and encourage the consumption of healthy foods.
It is important to opt for foods that are high in fibre such as fruit, vegetables and legumes, to encourage the consumption of complex carbohydrates (oatmeal, quinoa, wholegrain pasta or rice, potato, sweet potato, wholegrain bread and seeds), and to consume healthy protein in moderation (fish, seafood, poultry, eggs and/or vegetable protein such as tofu, soy, seitan or kefir), as they contain fat.
In addition to high-protein foods, we must not forget that healthy fats (oil, olives, dried fruits, oily fish and avocado) should also be eaten in moderation.
It is important to opt for foods that are high in fibre such as fruit, vegetables and legumes, to encourage the consumption of complex carbohydrates (oatmeal, quinoa, wholegrain pasta or rice, potato, sweet potato, wholegrain bread and seeds), and to consume healthy protein in moderation (fish, seafood, poultry, eggs and/or vegetable protein such as tofu, soy, seitan or kefir), as they contain fat.
In addition to high-protein foods, we must not forget that healthy fats (oil, olives, dried fruits, oily fish and avocado) should also be eaten in moderation.
Breakfast can be comprised of a dairy product, wholegrain cereal and a piece of fruit.
- Dairy products: milk, yoghurt, fresh or low-fat cheese and/or milk alternatives with no added sugar. The use of skimmed dairy product is an easy way of lowering the lipid content in our diet
- Cereals: breakfast cereals with no added sugar, oatmeal, bread, toast, etc. It is better to opt for wholegrain
- Fruit: preferably opt for seasonal fruit
In order to eat healthily we can use the plate method. The plate method involves dividing a plate into 3 portions. These are:
- 50% vegetables
- 25% complex carbohydrates (wholegrain pasta, rice or bread, potato, sweet potato, quinoa, corn and legumes)
- 25% low-fat protein (fish, seafood, egg, poultry and vegetable protein).
Snacks should be light. The best options are skimmed dairy products, corn or rice cakes, fruit and/or vegetables.
The plate method should also be applied to dinner, but opting for lighter foods instead. The drink should also be water and the dessert should be fruit. It is important to drink water and avoid alcoholic and sugary drinks.
As well as following a varied, balanced and complete diet, the way we cook is very important. It is therefore necessary to use simple cooking techniques (wok frying, steaming, boiling, griddle cooking, grilling, sauteed, baking, microwaving or papillote).
Fat-soluble vitamins (vitamin A, D, E and K) should be monitored. It is therefore important to consult health professionals. Sometimes it is necessary to use MCT oil, your healthcare professional will recommend this oil if necessary.
MCT oil is an oil that contains medium-chain triglycerides which have the peculiar characteristic in that the body digests them more easily and they are metabolised differently (unlike normal oil, which contains long-chain triglycerides, MCTs do not form chylomicrons. Chylomicrons are lipoproteins, the function of which is to transport lipids obtained from your diet to the liver and other tissues). You must read the instructions carefully as often this oil cannot be heated. At high temperatures, MCT oil undergoes a transformation that causes it to become potentially harmful.
The promotion of a healthy lifestyle (sleep well, exercise and have a social life) will be key to good health.
As well as following a varied, balanced and complete diet, the way we cook is very important. It is therefore necessary to use simple cooking techniques (wok frying, steaming, boiling, griddle cooking, grilling, sauteed, baking, microwaving or papillote).
Fat-soluble vitamins (vitamin A, D, E and K) should be monitored. It is therefore important to consult health professionals. Sometimes it is necessary to use MCT oil, your healthcare professional will recommend this oil if necessary.
MCT oil is an oil that contains medium-chain triglycerides which have the peculiar characteristic in that the body digests them more easily and they are metabolised differently (unlike normal oil, which contains long-chain triglycerides, MCTs do not form chylomicrons. Chylomicrons are lipoproteins, the function of which is to transport lipids obtained from your diet to the liver and other tissues). You must read the instructions carefully as often this oil cannot be heated. At high temperatures, MCT oil undergoes a transformation that causes it to become potentially harmful.
The promotion of a healthy lifestyle (sleep well, exercise and have a social life) will be key to good health.
Written by Cèlia Rodríguez-Borjabad a Registered Dietitian Nutritionist at Vascular Medicine and Metabolism Unit. University Hospital "Sant Joan". Rovira i Virgili University. IISPV. CIBERDEM. Reus (Spain)
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