Diet recommended by the Polish Food and Nutrition Institute
LightBox No Fish diet
- a balanced, varied diet addressing the preferences of those who do not like or do not tolerate fish and seafood
- including a wide range of quality foods:
- vegetables, fruit, wholemeal unprocessed grain products with a low IG, nuts and seeds
- a choice of poultry (chicken, turkey, duck) and red meat (beef, veal, lamb)
- dairy products and eggs
- with original recipes of the world’s healthiest Mediterranean diet
- counted for calories and around 80 macro-/micronutrients
- 1000, 1200, 1500, 2000 or 2500 kcal
- 5 or 4 meals a day (no breakfast – After Ten, no evening meal – Office)
- including or not including weekends
In order to make sure that your body functions properly, you need to supply yourself with the right amounts of specific nutrients. Those nutrients are found in food products in various proportions. For instance, plant products are a good source of fibre, essential unsaturated fatty acids, vitamins E and C as well as folates, whereas high-quality proteins, vitamins B12, D and calcium come with animal products.
Based on norms and guidelines by the Food and Nutrition Institute, the LightBox No Fish diet is a balanced diet with a low glycemic index. Combined with exercise, it helps make your body and mind future-proof. Sticking to the LightBox No Fish diet benefits your health also when you are on a weight-loss plan.
Coming next week on our No Fish Menu:
Lamb meatballs in own juice, steamed vegetables, buckwheat groats
Spicy turkey with peaches, steamed vegetables, red rice
Pumpkin cream of soup
Greek moussaka, lettuce with capers and walnuts
Chicken in almond sauce, black rice, carrots and peas
Panna cotta with fruit mousse
Spanish tortilla with Manchego sheep’s milk cheese and tomato-and-pepper sauce
Turkey breast in lemon sauce, steamed vegetables with champignons, rice pasta with black sesame
Wholemeal pasta, broccoli and dried tomato salad
Millet porridge with coconut milk, fruit & nuts, baked apple
Souvlaki (Greek dish), steamed vegetables, green bulgur wheat
Chia cheesecake with peach
The most important feature of the LightBox No Fish diet is that it is highly varied, with the menu including a wide range of products from the Healthy Eating Pyramid developed by researchers from the Food and Nutrition Institute. However, the lack of fish results in an undersupply of vitamin D. Its level in our body also depends on the exposure to sunshine, but there is definitely not enough of it in the Polish climate, particularly in autumn and winter. Hence, recommending the LightBox No fish diet we also advise that it should be supplemented with vitamin D formulas and fish oil formulas containing omega-3 fatty acids (this applies particularly to people with lipid metabolism disorders).
Balancing the LightBox No Fish diet we took into account not only the need to supply proper amounts of nutrients, but also ensured the right proportions of other food compounds crucial for our diet’s health properties. The LightBox No Fish diet is therefore characterised by low amounts of cholesterol, sodium and simple sugars, high amount of fibre, the right proportions of energy from proteins, carbohydrates and total fat, as well as low levels of saturated fatty acids. We also ensured that daily energy intake is properly distributed among meals during the day.
For allergy sufferers:
LightBox No Fish meals are prepared using a wide range of foods, including natural products and their derivatives which may in some cases cause allergies or intolerance reactions. These include: grain products containing gluten, eggs, nuts, peanuts, soy, milk, celery, mustard, sesame seeds and lupin. Due to this, it may be impossible for persons allergic to any of the above ingredients to use the diet. Those who do not tolerate products other than listed above and do not know whether such products can be found in LightBox meals, are kindly asked to email their questions to firstname.lastname@example.org or request LightBox dietician’s advice at +48 513 513 661. Before placing an order, please also let us know about any nutritional contraindications due to any, not only diet-related, diseases.