What a doctor eats every day: The doctor tells EXACTLY what he needs to stay in good health – and the seven nutritional rules that slow down aging
- Dr. Melbourne's Kate Gregorevic shared the foods she eats to age well
- The doctor said she mostly swears by plant foods and healthy fats
- Dr. Gregorevic said she is trying to eat lots of fiber and take a 12-hour meal break
- When it comes to aging well, she recommends variety and lots of protein
A doctor has announced exactly what she eats in a day to promote healthy aging and the nutritional rules she swears by for good health.
Dr. Melbourne's Kate Gregorevic said she was "very aware" that what she eats has a huge impact on how her body works now and in the future. That is why she tries to flood her diet with as many plant foods and whole foods as possible.
"While I enjoy a little meat or fish, vegetables and whole grains like oats, brown rice, barley, and freekeh make up most of my diet," said Dr. Gregorevic opposite Sydney Morning Herald.
A doctor has announced exactly what she eats in a day to promote healthy aging, as well as the nutritional rules that she swears by for good health (Image Dr. Kate Gregorevic).
Dr. Kate Gregorevic (pictured) said she was "very aware" that what she eats has a huge impact on how her body works now and in the future – and mostly eats plants
It also ensures that she eats a lot of fiber – which is beneficial for our intestinal bacteria and helps protect the intestinal mucosa and make you feel fuller after eating.
Dr. Gregorevic said that in addition to eating mostly plants, another one of her eating rules is to avoid ultra-processed foods like cookies, cakes, and many popular breakfast cereals.
While these foods are often available in supermarkets, the doctor explained that they are “designed to overcome our satiety signals” – which means that you will never feel full despite eating a lot.
What is Dr. Kate Gregorevic's typical day on a plate?
Dr. Gregorevic said while eating mostly plants and fiber (picture), treat yourself to a little meat for vitamin B12 and iron
* 5.30 a.m .: Large flat white when waking up.
* 6.30 a.m .: Porridge with oatmeal, chia seeds, pear, tahini, raw cocoa and pine nuts.
* 10 am: Coffee with two pieces of 90 percent cocoa chocolate.
* 12.30 p.m .: Mushroom and brown rice risotto with sauteed kale and half an avocado. An apple with peanut butter.
* 4 p.m .: Handful of raw nuts.
* 5:30 p.m .: Roast chicken cooked over puy lentils with tomatoes, leeks and peas.
Dr. Gregorevic (pictured) said she never drinks soft drinks or fruit juices since both are full of empty kilojoules and have no effect on the feeling of fullness
"I never drink soft drinks or fruit juices because soft drinks are full of empty kilojoules, do not affect satiety, and consumption is so obese that some countries have introduced a tax on beverages with added sugar," said Dr. Gregorevic.
Fruit juice has as much sugar as soft drinks, but is only marketed differently.
Finally Dr. Gregorevic, treat yourself to a little meat in a typical week for vitamin B12 and iron.
She also has lots of healthy fats like extra virgin olive oil, avocado, nuts, and fatty fish, and eats consciously within a 12-hour feeding window to give her body the opportunity to rest and digest.
"There is evidence that another strategy for cell repair is to take a break from eating a few hours a day. That's why I give myself a 12-hour meal break in one day, which means that I only eat again after breakfast after an early dinner, & # 39; She explained.
When it comes to aging well, Dr. said Gregorevic (picture) that you need to eat more protein than you think and eat healthy fats like avocado and extra virgin olive oil every day
What are Dr. Gregorevic's seven tips for aging well?
* Eat more protein as you get older. In order to maintain or build muscle, older adults actually have a higher protein requirement than younger adults of around 1.2 g / kg.
* Eat plenty of healthy fat every day, especially omega-3, as this can reduce your risk of heart attack and stroke.
* Eat the rainbow and a varied diet and try to avoid eating the same foods every day because different foods contain different micronutrients.
* Eat lots of fiber to create more satiety.
* Mainly eat plant-based foods, but eat a little meat to get vitamin B12 and iron.
* Avoid ultra-processed foods.
* Give your digestive system a break between meals – ideally up to 12 hours.
Dr. Gregorevic previously wrote on her own website that in order to age well, you have to eat lots of protein and lots of healthy fats.
"As we get older, we tend to lose muscle slowly and gain more fat, so a smaller percentage of our body weight is made up of muscles," she wrote.
"In order to maintain or even build muscle, older adults actually have a higher protein requirement than younger adults of around 1.2 g / kg."
You should also make sure that you eat some healthy fats every day, especially omega-3, as these can reduce your risk of heart attack and stroke.
"It's easy to get used to and eat the same foods every day," added Dr. Gregorevic added.
"Different foods contain different micronutrients, so if you have a restricted diet there is a risk of nutrient deficiency."
She recommends eating the rainbow if possible, as this will give you all the vitamins and minerals you need.
Dr. Staying Alive Kate Gregorevic is available now, Pan Macmillan, $ 34.99. Please click here for more information.
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