Do you want to eat a healthy diet? Try the 10 diet

It is not a weight loss diet, although many people manage to lose weight by doing it : it is a healthy diet that is based on a very simple principle . Getting to eat 10 portions of fruit and vegetables a day (where the average portion is 80-1000 grams raw), therefore the equivalent of 800/1000 grams of vegetables every day.

This diet of 10 is by no means new, but it is the result of the work of several teams of experts who have come to the same conclusion after years of research ( source , source ): Eating ten servings of fruit and vegetables a day would protect us from the risk of diseases , it would reduce stress, it would help the immune system. In some cases, this injection of micronutrients, antioxidants and fibers also allows you to lose weight, as long as you do not season the vegetables in question too much.

The question is: how to do it? In recent days I have read experiments by journalists who have tried unsuccessfully to eat a kilo of fruit and vegetables. Here I explain how to do it.

1) Focus on vegetables that are easy to clean and possibly portioned.
2) Always keep a few kilos of fruit on hand for the week.
3) Start the morning with a DIY fruit and vegetable compote , to spread on bread, for example: just blend a carrot (or a wedge of fennel) with fruit such as apple, pear, banana, add lemon juice and spices, sweetening everything with a little honey. If you want it gelatinous, do it the night before adding a teaspoon of chia seeds. Those who love freshly squeezed juices can start the morning by making one and adding pieces of fruit to yogurt or porridge. In this way, at least two portions of the ten are reserved for breakfast. 4) In snacks, prefer smoothies or centrifuged:

better to prefer them with vegetables at 80%. Well carrots, celery, fennel, cucumbers, lettuce, spinach, raw beetroot, raw pumpkin, celery, endive. They can be blended with a portion of an exotic fruit (avocado, mango, papaya), or a sugary fruit such as a small banana or a handful of red fruits. For dessert lovers, just sweeten with something zero calories. In this way, between mid-morning and mid-afternoon we secured three more portions! I always make some with lemon juice, in order to keep it in the fridge: it is especially useful for my husband, who stays out all day and just eats sandwiches with colleagues. When he comes home, he drinks a big glass of my mixes!
5) Eat two different types of vegetables per meal, except potatoes (which in any case are to be considered part of the 10 portions): for example, vegetables boiled and sautéed in a pan + a carpaccio of champignons. Or mix cooked and raw vegetables into a mega salad. In this way you will not eat less than two or three portions of vegetables per meal, which with those of breakfast and snacks ensure you the fateful ten portions of fruit and vegetables!