You should choose what you eat carefully, not only in quantity but also in quality, as it has an impact on your hormonal health.
Opt for a rich and varied diet. See our suggestions.
Fish, meat and eggs
- 3 portions of high-quality fish a week, rich in omegas and low in mercury, such as salmon, sole and sardines
- 3 portions of poultry a week, such as chicken breast or turkey, ideally organically farmed, free from hormones and antibiotics
- Up to 10 eggs a week, ideally organically farmed, free from hormones and antibiotics
Pulses, seeds, nuts and carbohydrates |
- 2 servings of legumes a week such as black or white beans, chickpeas, lentils, tempeh, or tofu
- 3 to 4 servings of raw or lightly toasted seeds such as chia seeds, pumpkin seeds, sesame seeds, sunflower seeds or tahini (sesame seed paste).
- 4 servings of nuts a week such as almonds, cashews, pecans, pine nuts and walnuts (unsalted)
- 2 servings a day of slow-absorbing carbohydrates such as brown or wild rice, wholemeal noodles, millet, oats, quinoa
Vegetable fats, vegetables, tubers and fruit |
- Incorporate a vegetable fat into each main meal, such as 1 tablespoon of extra virgin olive oil, half an avocado, or once a day opt for 1 tablespoon of coconut oil, ghee, avocado oil, hazelnut oil or linseed oil.
- 2 portions a day of green leafy vegetables such as lettuce, broccoli, bimis, figs, various types of cabbage, cauliflower
- 4 servings a day of other colorful vegetables. Try to vary throughout the week between arugula, asparagus, peppers, carrots, celery, chard, cucumber, endive, fennel, green beans, mushrooms, olives, onions, peas, seaweed, spinach, tomatoes, watercress and courgette.
- 1 to 2 portions a day of beet, cherivia, sweet potatoes, pumpkins
- 2 portions a day, one of berries and one of fruit. For berries, opt for black or red mulberries, blueberries or strawberries; for fruit, opt for apples, apricots, bananas, cherries, coconuts, cranberries, figs, kiwi, mangoes, nectarines, oranges, tangerines, peaches, pears, plums and pomegranates.
Spices |
- You can use lemon, lime or grapefruit to dress salads or flavor water and infusions
- 1/4 cup fermented food such as grain and rice miso, coconut yogurt or pickles
- Try to include 3 spices or aromatic herbs in your meals once a day, such as basil, cardomom, cinnamon, cumin, curry, garlic, ginger, oregano and thyme.
Drinks and supplements |
- Drink at least 1.5 liters of water a day. You can opt for green tea or herbal infusions, plain sparkling water or add lemon, without sugars or artificial ingredients.
- Recommended supplementation: a multivitamin, magnesium and vitamin D, fish oil or a vegan version of algae oil rich in omegas.
AVOID :
- Refined sugars and products containing them
- Artificial ingredients and sweeteners
- Caffeine and soft drinks
- Dairy or gluten products
- Processed meats and fats
- Ultra-processed food
At http://qihai.pt you can find supplements to complement your diet. Never self-medicate, always talk to your specialist.
See also our nutrition service at https://essenceprimecare.com/nutricao/
