Get Fitter and Live Longer with Dried Fruit
RACHELE LA FORESTA, Nutritionist, Biologist
A thirty-year American study (published online by the New England Journal of Medicine) suggests consuming dried fruit can provide several benefits: a lower risk of diabetes, cancer, and heart problems. So we can say that a daily consumption of 30 grams of dried fruit can help extend life! But in your opinion, what are the ingredients for a healthy lifestyle? Discipline and consistency are certainly two essential ingredients, but even more important is balance, which allows us to adopt good and healthy habits that are sustainable in the long term. Healthy habits, like a healthy diet, should not be a sacrifice but rather a tool that supports us in our daily lives and allows us to live a healthy and energetic life. Is it true that for years nuts were banned from diets and weight-loss programs? What is the current perception? Yes, they were banned because they were a source of fat, and for years fats were seen as "enemies," which is why "low-fat" diets were so popular. Today, however, it is well known that fats are essential for our health. They not only serve as energy reserves, but are also essential constituents of certain structures in our body, such as hormones, cell membranes, and lipoproteins. Fat intake also allows us to absorb fat-soluble vitamins. Can you explain the nutrient composition of nuts? Dried fruit is also called "oily" due to its high fat content, which occurs in the form of unsaturated and polyunsaturated fatty acids and helps lower blood cholesterol levels. They are also a source of fiber, vitamins, and minerals such as magnesium, potassium, iron, copper, phosphorus, and calcium. What is the daily consumption of dried fruit that you recommend to your patients? About 30-40g, depending on their needs. Are there any products in particular? Why? I often recommend using dried fruit mixes to maximize the nutritional properties of all varieties of dried fruit. Would you like to share some "secrets" for a healthy diet? It is essential to have a balanced diet throughout the day. We often go for hours without eating or skip meals because our schedules are increasingly hectic. A person thinks they're not hungry, but in reality their body feels it, and then at the next meal they eat incorrectly or more than they should. I recommend snacks, such as dried fruit, to avoid being too hungry at the next meal. However, if someone has a small appetite, I don't recommend them because they won't be able to eat at the main meal. In fact, it's perfect as a snack because it's very filling, being rich in fat and fiber. Your recipes are very interesting. Would you like to share your favorite recipe with us at ZIG? - I love chopped dried fruit;I roughly chop it with a knife and store it that way. It's fantastic both on savory dishes, like pasta, and on sweet recipes, like Greek yogurt or added to homemade granola. And her secret recipe? My secret recipe, which I love, is 100% nut spread. It's very simple to make at home and can be spread on toast, yogurt, or homemade pancakes. Sources: https://www.fondazioneveronesi.it/magazine/articoli/alimentazione/30-grammi-di-frutta-secca-al-giorno-allunga-la-vita1
