• Breakfast is the most important meal of the day. Eating breakfast improves the intellectual performance, the ability to concentrate and to solve problems. Breakfast eaters have lower levels of cholesterol and they live longer.
• Omega 3 fat acids lessen the risk of having heart and blood vessel diseases, lower triglycerides, lower blood pressure and prevent development of cancerous cells. Therefore it's recommended to add fish rich in omega 3 to the menu, at least twice in the week (deep sea fish , like Salomon, Haring, Tuna).
• Nutrition that is rich with sugars and fats advances many diseases and expedites cancerous processes. Still, the fat is vital to the absorption of fat soluble vitamins. It is recommended to eat dairy products with no more than 5% fat, remove the overt fat from meat products, avoid frying and avoid sweets. On the other hand, you have to pay special attention for adding moderate amount of fat (from the recommended list) to all of the main meals.
• Take great care to eat, at least once a day, a colorful 5 color salad (Red : tomato, red pepper ; Green : different leaves ; White : onion, fungi ; Yellow / Orange : pepper, carrot ; Purple : purple cabbage, purple onion). The different colors which are called phytochemicals have different important roles in protecting our body and maintaining our health.
• Nutrition rich in fibers (found in fruits, vegetables, whole grain products like whole wheat bread or whole wheat pasta, whole wheat rice and more) is good for our digestive system, helps keep the right cholesterol levels and blood sugar , absorbs poisonous materials, and prevents cancer diseases.
• In a weight loss diet , only after two- three weeks of the diet the body loses mostly fat. In the first stages of weight lose, the body loses mostly water. Utilization of fat storage correlates to the time that passes and not to how drastic the diet is.
• When combining exercise with weight loss the body will loses more fat and less muscle compared with losing weight without exercising.
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