Snack Made in Italy

Ask the Nutritionist

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Especially on vacations is it easy to indulge in some additional snacks? How do we know the limits to avoid overdoing this?

Usually, proper nutrition consists of 5 meals, 3 main meals (breakfast, lunch and dinner) and 2 snacks at mid-morning and at mid-afternoon.
Morning and afternoon snacks are therefore essential, and allow us to reach our lunch and dinner hours without being excessively hungry, as well as to maintain regular levels of blood glucose, decreasing therefore the need of insulin.
If we eat 5 times a day regularly and with the proper combinations, we will keep fit, lose weight unlike some common domains where eating less = weight loss.

Therefore, let’s eat snacks for children and adults: our daily calorie requirements shall be split: 20 to 25% for breakfast, 10% as a mid-morning snack, 30 to 35% for lunch, 10% as a mid-afternoon snack and 20 to 25% for dinner.
Snacks for children are essential to provide all nutrients needed for growing and vital functions, but especially on vacations, they are too stuffed and heavy, they are quick bar snacks at the expense of the balance of nutrients and lightness.
It is recommended to eat quick intake sugars (simple sugars) found in fruits together with slow-absorption complex carbohydrates (bread, crackers, biscuits and cereals, preferably wholegrain and fibre-rich): Grok puffed cereals and wheat fibre with a juice at pleasure are perfect snacks, tasty, vital and light.

Who says that snacks are only for children? Adults also need a break to recharge, and if eaten with regular frequency, the metabolic activity and therefore also the ability to draw the necessary energy from food shall improve, with no accumulations.
Let’s have a fruit and vegetables fresh smoothie, or a fruit and cream ice cream, our summer coffee break will then continue with the right amount of energy for the rest of the day.

Groksì
18 febbraio 2016
Dr.ssa Elisabetta Orsi

Dr. Elisabetta Orsi
Naturopath Nutritionist

Nutrition expert Elisabetta Orsi

She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in...

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She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in beneficial properties in a complete and balanced diet act as prevention and health maintenance factors improving the athlete’s performance.
She worked as a service manager dietary for the S. Raffaele Hospital in Milan from 1985 to 1995.
During those same years she collaborated with A.C. Milan in the nutritional aspects of the first team.
She collaborated (1992-95) with the FISI (Italian Winter Sports Federation) in nutritional and integration programs for athletes, including MAIO, BELMODO and DI CENTA.
In 1998 she founded QI STUDIO s.r.l., an integrated medicine centre that offers natural nutritional choices, care and prevention programs and exclusive diagnostic protocols in order to evaluate the overall well-being of the individual.
She collaborated since 2000 with Dr. Gabriele Rosa of the Marathon Centre of Brescia (from 2000 to this date), is an expert in sports nutrition, and has followed for years and still follows professional and amateur athletes belonging to different disciplines.

She was involved in:

  • The Parliamentarians in Shape project, developing nutritional programs for Italian Parliament members training for the New York marathon
  • Preparation of a food program and integration to train for extreme marathons in the desert and in Alaska (Stefano Miglietti and Roberto Ghidoni)
  • Management of food programs for world marathon records
  • Marlene-Sport Project
  • Together with Gazzetta dello Sport, she has managed the nutritional aspect of the RUNNER CRUISE project (with participation of the Olympic marathon champion Lucilla Andreucci) in addition to promoting sport nutrition meetings
  • She followed the nutritional program and integration for TEAM ULTRA BOLIVIA RACE 2014 led by Katia Figini
  • She was official nutritionist of the Italian National Football team of the F.I.G.C (Italian Football Federation) for the World Cup 2014
  • She participated, upon an invitation of Minister Maurizio Martina, to the thematic table “FOOD SPORT WELL-BEING” to draw up the MILAN CARD for EXPO 2015
  • She is following the lone sailor Mario Girelli in his next challenge around the world with no stops and assistance
  • She promotes corporate projects focusing on spreading well-being awareness by means of courses, programs and collaborations, such as Galbusera and San Lucio
  • She is responsible for Autogrill SPA of Good for Me, a project to foster nutritional education
  • She is following the Megared One step for the heart project