Top Ten Tips

Industrially produced foods are causing more and more health problems in Western countries. The quality of the food we eat every day is to blame. However it has been noted that Mediterranean countries have less cases of obesity, cardio-vascular illnesses and cancer diseases, than Western European and North American countries.

The top ten tips for healthy eating and the consumption of fat in your diet according to Dr. Eger:

1. The key to a long, healthy life is the "Mediterenian diet" Lifestyle, which characterized by a planty of olive oil and fish oil. 
   
   
2.  You may be surprised to hear that 25-30% of your daily caloies should be of oils origin.
   
   
3. These oils should be consumed, as much as possible, as non industrialized, non-refined and cold pressed.
   
   
4. Furthermore, you need a specific composition of fatty acids within the oils:
   • 10-15% poly unsaturated fatty acids (OMEGA- 6 AND OMEGA -3)
   • 10-15% saturated
   • 65-75% mono unsaturated fatty acids (OMEGA-9)
     
     
5.  You can get these fatty acids by consuming the following recommended oils:
   • Extra Virgin Olive Oil (OMEGA-9, SATURATED)
   • Cold Pressed Flax seed Oil (OMEGA -3, OMEGA-6, OMEGA-9 )
   • Fish Oil (OMEGA-3)
     
     
6. For example, a diet of 2100 calories has to contain 700 calories of fats:
   • 360 cal (4 table spoons) of Extra Virgin Olive Oil
   • 90 cal (1 table spoon) of cold pressed Flax Seed Oil
   • 27 cal (3 capsules) of Fish Oil.
   • 223 cal from fishes, meat, nuts, almonds, backed products, etc
     
     
7. The above 700 calories of fat can also be translated to:
   • 525 calories (75%) of monounsaturated
   • 105 calories (15%) of poly unsaturated
   • 70 calories (10%) of saturated
     
     
8.  A balanced fatty acids composition is essential at any stage of life. However, it is critical for: pregnant women, breast feeding mothers, babies, sportsmen, and people from the age of 50 and on.
   
   
9.  Four table spoons of olive oil on the morning will suppress appetite for 8-10 hours.
   
   
10. Four table spoons of Olive Oil a day are a must and the minimum intake required to maintain the cells' membrane flexibility and functionality both internally and in the skin.