Nutrition

It is made up of

• ½  vegetables and fruits,

• ¼  whole grains or starchy vegetables (carbs),

• ¼  protein source (lean meat, legumes, tofu, fish)

•  some healthy fats (drizzle of olive oil, handful of nuts, avocado)

It must include 40–55% of carbohydrates (main source of energy for the body and brain), 30–35% of fats (energy reserve, cell membranes, hormones, absorption of fat-soluble vitamins (A, D, E, K)), and 10–20% of proteins (to build and repair tissues).

The intestinal barrier is the most important protection after the skin. When it is damaged, foods that should be rejected are absorbed and accumulate as toxins in the body, causing inflammation, diseases and imbalances in neurotransmitters.

Food allergies are common, caused by certain foods or additives (like colorings, preservatives, and flavor enhancers),  They vary by ethnicity because genetics, epigenetics, diet, and environment all influence how the immune system responds to food antigens. They lead to chronic inflammation and disease.

Buying fresh ingredients and cooking is better for health because you know the composition of the dish. Be careful of pesticides and GMOs, and remove pesticides by rinsing with running water or white vinegar mixed with water.

Some foods are better for health and easier to digest when cooked, while others are better raw. 

If you don't have time to cook, you can buy prepared meals, but you have to pay attention to the composition of your meals.