Frequently Asked Questions

It’s a fact that knowledge about nutrition and diets is constantly evolving, and you may find it difficult to draw conclusions. Nevertheless, there are some basic constants regarding nutrition that can help you arrive at certain dietary rules you’d like to follow. The basic constants in nutrition consist of consuming a variety of foods that are nutritionally complete and naturally beneficial to your health. Certified dietitians-nutritionists are health professionals trained to provide advice on nutrition and dietary habits. A certified nutritionist is able to provide personalized dietary advice, taking into account your health status, lifestyle, and dietary preferences. By resorting to either the internet or non-health professionals, you are unlikely to get a personalized nutritional plan according to your own needs, and you may even negatively impact your health. Especially if you already suffer from a condition, the recommended choice is to consult a specialist nutritionist who will develop the appropriate nutritional plan for you, taking into account your clinical data, any medication you may be taking, etc. At the Food for Health model center, through the collaboration of clinical dietitians/nutritionists and doctors, we make sure to provide you with nutritional advice and a nutritional plan with the primary goal of optimizing your health status.

Dietary supplements are usually recommended in specific cases and not simply and generally to everyone. The primary value of a healthy and balanced diet is precisely to ensure adequate intake of all essential vitamins and minerals, so that you don’t need any kind of supplement. Moreover, it has been proven that the intake of one or more nutrients from a supplement is not as effective as the corresponding intake through diet. The invaluable benefit of obtaining nutrients through diet is that a food includes many other components (e.g., antioxidants, fiber, phytochemicals) which act in synergy with vitamins and minerals, benefiting our health to the fullest. For more specialized advice on dietary supplements and to make sure whether or not you need any of them, it’s best to consult your doctor or certified nutritionist.

For more information, see the related article.

You’ve probably heard about the relationship between salt and hypertension. It’s proven that excessive salt consumption leads to increased blood pressure, which can increase the risk of heart disease, stroke, and kidney dysfunction. But what does “excessive consumption” of salt mean? This is where the main problem with salt lies, because beyond the table salt we use in cooking or at the table, which we can calculate or even eliminate, most of the salt we consume comes from processed foods in which it is included. Therefore, you’re likely unaware of the amount of salt you’re consuming in your diet. Just consider that one teaspoon of cooking salt (i.e., sodium chloride) contains 2,325 mg of sodium – more than the amount recommended daily for protection against hypertension.

For ways to reduce salt in your diet, see the related article.

Gluten is a protein found in grains such as wheat, barley, rye, and a wheat-rye hybrid called triticale. A gluten-free diet is primarily necessary for people suffering from celiac disease or gluten intolerance, a condition involving the lack of the enzyme to break down gluten. Diagnosis of celiac disease requires specific biochemical tests and, in case of positive findings, intestinal biopsy through gastroscopy is recommended. In recent years, the gluten-free diet has become quite popular among people who don’t suffer from celiac disease, as it’s believed to improve health, aid in weight loss, and boost energy, while various gluten-free products are marketed as dietary and beneficial to health. However, there is currently little clinical data on the health benefits of this diet for the general population, with most studies focusing on people with celiac disease. If you are still interested in following this type of diet, it would be good to consult your doctor or dietitian to ensure that you will fully meet your nutritional needs. Avoiding gluten can affect your overall intake of fiber, vitamins, and other nutrients.

You have probably already incorporated artificial sweeteners or other sugar substitutes into your daily routine in order to reduce or eliminate sugar. But how well do you know what all these sweeteners are and what potential effects they might have on your health? The general term sugar substitutes refers to all sweetening substances used instead of standard table sugar (sucrose). Artificial sweeteners are just one of many types of sugar substitutes and are substances we usually find in foods and beverages labeled ‘sugar-free‘, ‘light‘ or ‘diet‘. Artificial sweeteners are quite a popular choice instead of sugar because they contain no calories, while also offering many times the sweetness of sugar in much smaller quantities. However, artificial sweeteners and sugar substitutes, although they can be your ally in weight loss, are not a panacea and many of them are still under investigation regarding their long-term health effects.

In general, it’s good to always keep in mind that “sugar-free” foods are not necessarily calorie-free or healthy, which means they require caution if you’re trying to lose weight. Also, some sweeteners characterized as “natural” have actually undergone processing or refining, such as stevia. Furthermore, many processed foods containing sugar substitutes do not offer the same health benefits as whole, unprocessed foods like fruits and vegetables. Consequently, it’s advisable to consume sugar substitutes and artificial sweeteners in moderation and always with the approval of your dietitian or doctor.

The truth is that relatively recently, the view that considered eggs as a high-risk food, e.g., for heart diseases, due to their high cholesterol content, began to be revised. Today we know that eggs, besides cholesterol, contain other nutrients (protein, choline, biotin, vitamin A, antioxidants) which contribute to reducing the risk of heart diseases. Here we must make the distinction between dietary cholesterol and blood cholesterol, which are not so directly related. Less emphasis is now placed on dietary cholesterol than on the effect of saturated and primarily trans fats on blood cholesterol. In other words, we now know that dietary cholesterol has less impact on total cholesterol levels and ‘bad’ LDL cholesterol in the blood than certain foods and fats in our diet. Regarding eggs, the 5 g of fat contained in a medium egg consists mainly of mono- and poly-unsaturated (‘good’) fats.

According to research, up to one egg per day is not associated with an increased risk of heart disease in healthy individuals. Especially for people suffering from diabetes and heart diseases, as well as for those trying to regulate their LDL levels, it is recommended to prefer egg whites instead of yolks and generally not to exceed consuming three yolks per week.

In conclusion, eggs today are placed somewhere in the middle as a dietary choice (neither the best nor the worst) regarding the effects of their consumption on heart health. For a healthy diet in general, moderate to low egg consumption is recommended with more emphasis on plant proteins as much as possible.

Children have the same needs as adults when it comes to basic nutrients, meaning they need carbohydrates, proteins, fats, vitamins, and minerals just like we do. The differences in children’s nutrition lie in the quantities of foods and the content of nutrients, depending on their age. What’s certain, however, is that in nutrition, as in all matters, our first lessons come from our own home. Also, dietary habits are built from a very early age, which means that children can be a motivation in themselves for you to cook healthier overall at home. So if your own diet is already healthy and balanced, you probably won’t need to make big adjustments when it comes to children, and most importantly, they will learn to eat healthily in the most appropriate, effortless way – through the dietary routine of their own home. You can see more information and advice on healthy child nutrition here: — If you have specific questions and concerns regarding your child’s nutrition, it’s best to consult a certified dietitian who can give you personalized advice and dietary guidelines for your child.

If you work from home, you can follow some basic tips to maintain your well-being even during lockdown:

1. Sleep at least 7 to 8 hours at night
2. Drink plenty of water; always have a bottle at your desk
3. Take frequent short breaks to “stretch”
4. Eat healthy meals and snacks that will fill you with energy and well-being
5. Try to exercise before or after your work, at least 30 minutes a day.

Boost your immune system during the COVID period and after by following certain tips and avoiding others:

Do‘s:

• Adopt a healthy and balanced diet rich in vitamins and antioxidants.
• Boost your body with vitamin D, the “sunshine vitamin”, through your diet.
• Choose foods rich in prebiotics and probiotics to strengthen your gut microbiome.
• Maintain a healthy body weight and try not to gain weight.
• Stay hydrated by drinking plenty of water.
• Have a consistent bedtime routine, get enough (7-8 hours) and good quality sleep.
• Stay physically active.

Don‘ts:

• Don’t smoke. If you do smoke, try to limit it as much as possible.
• There are no magic pills or supplements that boost your immune system. If you have a nutritional deficiency, consult experts.
• A single type of food is not capable of protecting you on its own.
• Don’t fill your cupboards with processed foods high in sugar and salt, which tempt you and burden your body.
• If you drink alcohol, do so in moderation.
• Wash your hands thoroughly and frequently, and handle food safely.
• Try to reduce stress. Stress weakens our immune system and also increases “emotional” hunger.

We can characterize a diet as “healthy” when it includes all the basic food groups in their healthiest form, so that we receive all the necessary nutrients for our body in sufficient quantities. Also, a healthy diet ensures energy balance, meaning it doesn’t provide more calories than the person expends daily, thus ensuring the maintenance of a healthy weight.

Adequate hydration is essential for the normal functioning of our body. Two-thirds of our body weight consists of water, which is primarily found within cells, participating in many biochemical reactions while playing a crucial role in removing waste substances from the body as well as in digestion and absorption of food. Water – and fluids in general – also contribute to maintaining body temperature at normal levels. An average adult needs about 8 glasses of fluids per day (besides water, fluids include tea, coffee, juice, etc.) while in conditions of high temperature or intense physical activity, the need for fluids increases, mainly due to increased sweating. Water and fluids can also be obtained from solid foods, such as some fruits and vegetables (watermelon, cucumber) which contain large amounts of water. See below for tips on better hydration:

• Especially in summer, always keep bottles of water in your fridge. You can flavor them with slices of lemon, lime, cucumber, or even fruits.
• When you’re out, always carry a bottle of water with you.
• Ready-made juices and soft drinks are preferably consumed occasionally and not daily.
• When drinking alcohol, always accompany it with water to balance out the intense dehydration it causes.
• The best hydration for children is from water and milk.

If you too belong to the large portion of the world’s population that “can’t do without coffee”, at least in the morning, it’s good to be aware of some facts about caffeine. For an average healthy adult, up to 400 mg of caffeine per day (about 4 cups of filter coffee) is considered a safe amount. However, you should know that the caffeine content of various soft drinks (especially energy drinks) and beverages varies quite a bit, and mixing caffeine with other substances, such as alcohol, is not recommended. For children, caffeine is not recommended, and for teenagers, it’s only suggested in small amounts. Moreover, excessive caffeine consumption can have unpleasant effects, especially if you have a health problem. If you’re taking medication, you should consult your doctor about possible interactions between caffeine and the drugs you’re taking. Women who are pregnant or trying to conceive, as well as breastfeeding mothers, should also consult their doctor about acceptable limits for caffeine consumption.

For many years, official bodies placed great emphasis on the need to reduce fat in our diet. However, in recent years, dietary guidelines regarding low-fat diets have been revised, as numerous long-term studies have shown that a diet low in total fat has no effect on either weight loss or disease prevention. Meanwhile, all this ‘craze‘ with low-fat foods in previous years created a huge category of processed low-fat (‘light’) foods, such as processed meats, processed breakfast cereals, etc. Unfortunately, many of these foods contain many unhealthy ingredients and additives, such as sugar or salt, in order to improve their taste due to lack of fat. On the contrary, especially in Greece, we have at our disposal a huge variety of foods that are naturally ‘light’ and nutritious at the same time, such as fruits and vegetables. Moreover, modern nutrition science focuses much more on the quality of fats, rather than their total content in foods, aiming at both weight control and improving our health. For example, foods such as nuts and olive oil are excellent choices recommended for most people, even though they naturally contain a lot of fat. It is very likely that you will never need to resort to ‘light‘ products if you follow a personalized balanced diet program according to your dietitian’s instructions. Consult our experts at Food for Health for the best choices for you.

It is a fact that carbohydrates have become established in the minds of many as enemies of weight loss and as a category of foods that should be avoided. However, this is a misconception. In reality, carbohydrates are very beneficial for our health, as they are first and foremost the body’s main source of energy. According to global dietary recommendations, about 45%-65% of total daily calories should come from carbohydrates. So for an average diet of 2000 calories per day, this translates to 225 – 325 g of carbohydrates.

Furthermore, studies have shown that whole grain products and dietary fiber reduce the risk of cardiovascular diseases, while also protecting against obesity and type 2 diabetes. Dietary fiber especially helps with the digestive system, while in general, consuming plenty of fruits, vegetables, and whole grains helps with weight control – a fact that overturns the theory of low-carb diets for weight loss.

Therefore, carbohydrates rightfully hold an important place in our daily diet, as long as we know how to choose the right types, as not all are the same. In order to incorporate the right carbohydrates in the right way into your diet, it would be good to consult your dietitian who will also shape your overall nutritional plan according to your needs.

Here are some simple tips:

• Focus on fruits and vegetables rich in dietary fiber.
• Choose whole grain cereals, as well as pseudo-cereals (e.g., quinoa, buckwheat, amaranth).
• Increase the consumption of legumes.
• Limit the consumption of added sugars, such as those found in processed foods and soft drinks.

According to official global dietary and health guidelines, alcohol is a choice that is not recommended for anyone, and for those who already drink, increasing consumption is not recommended for any reason. You may have heard about some potential benefits of alcohol, but the truth is that the evidence is not yet fully confirmed, and any benefits of alcohol are relatively small and do not apply to all individuals. If you don’t drink alcohol, its potential health benefits are not a sufficient reason to start. If you are used to drinking lightly or moderately and are healthy, make sure to drink responsibly and always with the approval of your doctor and dietitian. General guidelines for healthy adults recommend up to one drink per day for women and up to 2 drinks for men, while in specific cases, complete abstinence from alcohol is required. Consult your doctor/dietitian about alcohol if:

• You are pregnant, trying to conceive, or breastfeeding.
• You have been diagnosed with alcoholism or have abused alcohol in the past.
• You suffer from liver or pancreatic dysfunction.
• You have had a stroke or heart attack, have heart failure, or any other heart problem.
• You are taking medication or other preparations that may interact with alcohol.

If you’re considering adopting a diet that will protect your health, especially your heart, then the Mediterranean diet deserves to be at the top of your choices. This is the diet that has been customary since ancient times in Mediterranean countries, with Greece perhaps being the best example, where olive oil, fruits, vegetables, legumes, grains, fish, and honey have always played a dominant role. It’s a diet whose importance in terms of health benefits and its correlation with longevity was evaluated relatively recently (many centuries later). The Mediterranean diet is essentially more or less the definition of a healthy diet, as understood by modern health professionals (nutritionists and doctors). Especially for those of us living in Greece, the Mediterranean diet is, among other things, the most logical choice given that we have an abundance of all fresh seasonal fruits and vegetables, legumes, and fish at our disposal, while we are also familiar with the Greek traditional menu that includes a multitude of recipes and variations depending on each region. However, apart from the basic food groups that any proper healthy diet program includes, as well as the avoidance of processed and unhealthy foods, the key to the Mediterranean diet is the larger or smaller quantities of specific foods – something that has been proven to contribute much more effectively to the prevention of chronic diseases.

For the benefits of the Mediterranean diet and practical advice, see the related article

The gut microbiome is an important regulator of our health, but mainly of our body’s defense against infections and inflammation. By strengthening the gut microbiome, we also strengthen our immune system.

Follow 5 simple dietary tips to “nourish” your gut flora and fortify your body:

1. Adopt a diet rich in plant-based foods, such as the Mediterranean Diet.
2. Eat plenty of fruits, vegetables, and legumes in a variety of colors.
3. Prefer fermented foods such as yogurt (without sugar), kefir, aged cheeses, pickled vegetables, soy.
4. Choose whole grain foods such as oats, whole wheat bread and pasta, bulgur.
5. Eat herbs and foods rich in polyphenols, such as cloves, mint, rosemary, chestnuts, cocoa and dark chocolate, olives, berries, plums, artichokes, walnuts, beans.

Follow 5 smart dietary tips to combat emotional hunger:

1. Recognize whether you’re truly hungry or if emotional reasons are “pushing” you towards food.
2. Find alternative ways to manage your emotions depending on what you’re feeling.
3. Start your day with a rich and healthy breakfast.
4. Enjoy your food by eating slowly, so you can also understand when you’re full.
5. Make healthy food choices that will keep you satisfied for longer.