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Is it always good to eat large amounts of fruit and vegetables?

Certainly, with high temperatures we have more desire for fresh foods, and fruit and vegetables are healthy and delicious to the palate and very useful for our body.
Fruit and the vegetables have characteristics which render them essential in summer, much more so throughout the year: they contain a lot of water, are an excellent source of fibre, makes us feel lighter regenerating us with something fresh and nourishing at the same time, they provide vitamins and mineral salts, very important to help our body’s enzymatic and metabolic functions.
With regard to vegetables, we can say that they contain fibres, salts, antioxidants, low in calories and provide alkalizing and hypoglycemic contributions, essential for those with excessive intestinal transit problems and who do not stand fibres well; while in fruits, even when they contain fewer calories, we find fructose, a sugar that when consumed alone can lead us to draw-up insulin and, besides remaining a snack that provides us too quick energy to consume, it draws back the sense of hunger.
Summer fruit, such as watermelon and melon, can contain water up to 90%. They are refreshing and satiating but it is always advisable to combine them at the mid-day or mid-afternoon snack, the serving of fruit to a protein part, such as the proteins of the “Grana Padano” cheese of Grok, a handful of oil seeds (pumpkin, sunflower, sesame...), dried fruit (a few walnuts or almonds) in order obtain a correct combination, nutritionally functional and lasting for the energy expenditure period.

The simplest way to benefit from fruit and vegetables is changing their quality by introducing all colours (purple, orange, yellow, green, white, red...). This way we can intake a varied and as much as possible complete set of antioxidants, vitamins (A, B, C, E, K) minerals (calcium, magnesium, iron, potassium and manganese...).

Vegetables must begin every meal, preferably raw and can accompany every dish, even carbohydrates, such as a simple dish of pasta or rice, with fresh sautéed tomato, zucchini and aubergines.
With regard to fruits, it is better not to eat them at the end of a meal, in order to avoid heaviness and fermentation during the in digestive phase, but eat them during the mid-morning or mid-afternoon snacks or together with our breakfast.

Groksì
31 marzo 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