CINDI nutritional guidelines
Nowadays, we are witnessing a growing number of people who are overweight. In order to reduce the number of overweight people, CINDI nutritional guidelines were adopted and recommended by the World Health Organization. These guidelines provide recommendations and advices that you need to implement in your nutrition on a daily basis and they represent a set of attitudes towards nutrition based on numerous studies that considered the impact of diet on health.
CINDI guide has 12 steps:
- Food of animal origin should be used sparingly, and in limited quantities. The nutrition should be varied and should provide all nutrients. It should be based on eating fruits and vegetables.
- Eat cereals (rice, barley, oats and bread) every day for several times a day.
- Eat at least 14 ounces (400 grams) of fruits and vegetables every day. In doing so, make sure that fruits and vegetables you are eating are fresh.
- Be physically active! Train every day or just go for a 30 minute walk each day. Take the time (at least half an hour a day) for physical activity every day. If you are overweight, than lose weight. You need to bring your body mass index (BMI) within the normal range (15-25 kg / m3).
- Limit your intake of fats. Fat intake should not exceed 30 % of your total caloric intake. In doing so, you should especially avoid animal fats. For example, if you want to spice up a salad use only olive oil or if you want to fry food than use only grape seed oil.
- Eat meat in limited quantities. Avoid eating red meat but you can eat fish meat and poultry (especially turkey and chicken). Try to eat pork as less as possible, because pork has a high fat content.
- Eat dairy products regularly. When you are buying dairy products, always choose those that are low-fat.
- Do not eat cakes, cookies, ice cream and all other sugar rich food. These foods have so-called "empty calories" and your body has absolutely no benefit from these foods. If you cannot resist the sweets, then try to minimize their intake.
- Do not eat over salted food. Your body need salt, but in limited quantities. Intake of more than 5 g of salt per day is not recommended.
- Avoid drinking carbonated soft beverages and other fruit-flavored juices. It is most important that you drink enough water (at least 67.5 fl. oz. per day or 2 liters). Frequent use of lemon juice (sugar free) or freshly squeezed orange is recommended.
- Try to use mostly the cooked food. Avoid frying or baking food, because heat generally reduces the biological and nutritional value of the food. If you like fried food, then try to fry food in her own juice or in grape seed oil. Of course, take care of the hygiene and safety of the food you are preparing.
- In infants, it is recommended that mothers exclusively breastfeed their babies during the first 6 months.
As you can see, the base of the CINDI nutritional guidelines is made of grains. According to this guide, grains should be the basis of nutrition and you should provide at least half of the energy you need from grains (cereals). This guide recommends four servings of grains per day (e.g. 1 cup (30 grams) of corn flakes or a small piece of bread is considered one serving). These foods contain a high level of complex carbohydrates that your body needs for energy. Complex carbohydrates are the best source of energy.
CINDI guidelines also recommend that you eat at least 6 servings of fruits and vegetables each day (e.g. 1/2 cup (80 grams) of fruit is considered one serving). So, be sure to eat at least 500 grams of various fruits and vegetables each day. You should also eat walnuts, almonds, hazelnuts, because this fruit is rich in vitamin E, which is the best antioxidant (prevents damage to cells caused by free radicals).
Frequent intake of beans, kale, cabbage, lettuce, peppers, broccoli and soybeans is also recommended. Fruits and vegetables are very low in calories and you cannot gain weight even if you eat larger amount of fruits and vegetables. On the other hand, fruits and vegetables are rich in many vitamins and minerals that your body needs. Also, they are rich in fiber, which regulates food digestion. Try not to cut, chop or peel the fruit because these procedures reduce its nutritional and biological value.
Eat dairy products each day. In adults it is recommended to take no more than two servings of dairy products per day (one serving is approximately 1/2 cup of hard cheese - equal to 50 grams). In children it is recommended to take at least three servings of dairy products per day.
Meat and eggs should also be present in daily nutrition but in moderate amounts.
Meats that are recommended are: fish meat, turkey and chicken. Pork and other red meat should be avoided. Recommended intake of meat is not more than two servings of meat per day (3.5 oz. or 100 grams of meat is considered one serving).
Eggs should not be eaten frequently because they are rich in cholesterol (especially the yolk). Do not be deluded and do not listen to the stories that meat is unhealthy. Meat is rich in vitamins and minerals and it is good for you but only if you are eating healthy types of meats, such as: fish, turkey, veal or chicken and of course if you are eating in limited quantities. Meat is an excellent source of iron, calcium, phosphorus and essential amino acids.
Cakes, cookies, chocolates, candies, ice cream, jams, fruit-flavored juices and carbonated juices should be avoided. These foods are high in calories but have no nutritional value and are often called "foods with empty calories." If you cannot get through the day without sweets, try taking fruits, freshly squeezed fruit juice or honey. You should not eat more than 3-4 pieces of cake per month.
Fatty foods, such as: bacon, barbecue, various meat products, should not be eaten frequently. Intake of these foods should be limited to one serving per month.
CINDI nutritional guidelines are very useful and each of us should use these nutrition advices and tips.
Of course, there are some other guides that are based on the fact that each of us is different and therefore each of us need different nutrition tips.
This is partially true, but the CINDI guide provides very good nutrition advices, which are based on scientific facts, and which can certainly help us with the adequate nutrition.