Constance. It is the watchword for eating in a more balanced way and moving more. Dr.  Elisabetta Macorsini , nutritionist at  Humanitas Mater Domini , is convinced of this and has created a list of twelve mistakes that we make for our diet at the table and that we can easily correct.

Juices . The first warning concerns fruit juices  , a drink to watch out for. First of all, prefer 100% fruit ones, made entirely of fruit squeezing and without the addition of sugars, sweeteners, flavorings or preservatives.

Emotional hunger . Eating is consoling, it gives many gratifications and for this reason when you feel anger or sadness the temptation is to let off steam in food. Nothing more wrong. When you feel the need you can try drinking a glass of water or eating a small break, for example by taking a walk or arranging the desk: if the appetite decreases, then it was not real hunger. If it does not calm down, you can eat a small square of dark chocolate that raises the levels of serotonin, the hormone of good mood, without weighing down the silhouette.

Coffee . Every day we should consume a maximum of 25 grams of extra sugars in addition to those contained in main foods such as fruit, legumes and cereals. Where to start? You can stop sweetening drinks, especially those you consume the most like tea and coffee. If you really don’t like the bitter taste of certain drinks, you can add stevia which does not contain sugar or calories.

Aperitifs . To limit the damage, you can do without pizzas, focaccias, canapés and chips which, in addition to being unhealthy, create a sort of addiction, preferring vegetable pinzimonies, fish carpaccio, lean ham, bresaola, a few peanuts, slices of bread. toasted. If you can’t do without alcohol, a glass of red wine is better.

Waivers . Following a balanced diet means paying attention to the quality and quantity of what you bring to the table. But it doesn’t mean eating only sad things and never indulging in a whim. It is important to cook healthy and at the same time delicious recipes and, yes, every now and then, you need to reward yourself with your favorite dish, such as a fried or a pizza.

Variety . If you always eat the same foods, you risk accumulating large quantities of some nutrients and few of others. Not only that: in the long run this food monotony is boring.

Speed . Usually, the sense of satiety appears after about 20 minutes of starting the meal: if you eat too fast, therefore, you risk ingesting more food than necessary.

Table . A lunch, or dinner, is also a social moment to be together in the family and talk calmly. Be careful, however, sometimes the risk can be that of paying little attention to what you eat or “tease”. In order not to take any risks, it is important to put only healthy food on the table and above all to clear the table as soon as you have finished eating, before sitting down and chatting.

Raw vegetables . The advice is to start the meal by eating raw vegetables, especially if you feel a lot of appetite because it helps to calm the feeling of hunger. Not only that, raw vegetables are also rich in fiber, an ally of the intestine that helps reduce swelling and reduces blood sugar spikes (when blood sugar levels are high).

Breakfast . The first meal of the day and must provide 25% of the daily calories, to guarantee the body the charge and concentration for the whole day. An example? A low-fat yogurt with chopped fresh fruit and three to four almonds, a cup of soy milk and two sugar-free dry biscuits. If you prefer a savory breakfast, go ahead for a scrambled egg and a slice of wholemeal bread or toast, accompanied by coffee, tea, milk, smoothies or vegetable centrifuges.

No jumps . Not eating for too long causes a hypo (low blood sugar), which puts stress on the body. In this situation, the body recovers the energy necessary for the functioning of the brain from the muscles, decreasing its mass, tone and strength. The ideal is to eat little but often, about every four hours, so the body can burn even more calories and preserve muscle mass.

Tease . The chocolate with coffee, the breadstick before lunch, the pizza as a snack: what at the moment seems harmless, if added to everything else, at the end of the day weighs on energy consumption. By continuously providing nutrients, however small, the absorption mechanism changes, the body consumes fewer calories and fat storage increases.