PAC© Dietary recommendations

The PAC Dietary recommendations is a varied set of food groups that allow for a better micro-nutritional result. © The PAC Dietary Recommendations texts are property of Laboratorio de Complementos Nutricionales, S.L.

Useful PAC Tips

Beneficial combinations of PAC foods

Eat PAC foods, choosing from the ones that suit you best and eliminating those that don’t agree with you or that you don’t like. You may eat other foods occasionally.

You should eat foods from all four food groups on a daily basis: Pa, Pv, A and C, in a balanced way, without a strong predominance of foods from one group over the others.

However, this is not the case if you have any of the following conditions:

  • Waist alterations, excess weight, blood pressure, glucose, cholesterol, triglycerides and uric acid.
  • Diseases: cardiovascular, respiratory, intestinal, rheumatic, neurological, psychiatric, ocular, autoimmune, cancerous, etc.

In these cases, you should eat:

  • Plenty of A and Pv foods.
  • Very little Pa and C foods.

 

Favorable PAC food preparations

Prepared foods should habitually consist of:

  • Raw foods: vegetables, fruits, nuts, fish (previously frozen), seafood, etc. 
  • Steamed and grilled foods, with just a few drops of oil sprinkled on them. Best undercooked, and never overcooked (darkened or burnt). Vegetables can be steamed for 10 minutes.
  • Foods can be seasoned with: extra-virgin olive oil, virgin coconut oil, wine or apple cider vinegar, spices, homemade sauces made only with PAC ingredients.
  • Stews cooked in a pressure cooker or slow-cooker made. With juices, homemade sauces, or with coconut oil. It is best to avoid dry-cooking or using other types of oils.
  • Cook and season foods with little non-refined salt.

 

Intermittent fasting

Fasting means giving the body a rest so that energy can be diverted to cleansing, repairing and regenerating tissues and organs such as the liver and kidney. 

Allow 12 to 14 hours to elapse between dinner and breakfast (before 9.30 a.m.), during which time you should only drink water. Try to eat dinner three hours before bedtime.

 

Foods to be avoided

The foods to be avoided are those that contain nutrients and toxins that increase nutritional imbalances and excessive oxidation and inflammation in people with chronic pathologies, preventing their conditions from improving.

The following types of foods and beverages should be avoided:

  • Overcooked, refined, cured, smoked, precooked, etc.
  • Fried, grilled or overcooked.
  • Baked at a high temperature.
  • Made with margarine, butter or lard.
  • Cooked or seasoned with lots of salt.
  • Powdered: instant milk, eggs, instant coffee and decaffeinated coffee, instant cocoa, purees, soups, desserts, etc. 
  • Preserved foods (canned vegetables, legumes, olives, tuna, seafood, etc.) 
  • “Light” foods and beverages.
  • Containing synthetic sweeteners, such as aspartame (E 951).
  • Sweets: candies, licorice, chewing gum, popsicles, etc., including dietetic versions.
  • Syrups or syrups of: glucose, caramel, corn, rice, wheat, maple, agave, etc. 
  • Cookies, including dietetic ones.
  • Pastries and confectionary products: cakes, rolls, brioche, croissants, doughnuts, muffins, ladyfingers, pies, puddings, nougat, marzipan, etc., including dietetic versions.
  • Chocolate and chocolate products: cocoa powder, white chocolate, milk chocolate, chocolate with less than 70% cocoa, and foods containing these.
  • Snacks: chips, puffed snacks, pork rinds, crackers, etc. 
  • Industrially made breads: sliced bread, rolls, breadsticks, biscotti, etc. 
  • Dairy desserts: flans, custards, milkshakes, condensed milk, mousses, ice cream, etc. 
  • Melted and creamy cheeses.
  • Fatty sausages: sausages, chorizo, salami, bacon, blood sausage, mortadella, bacon, pate, foie gras, salami, cracklings, hot dogs, etc. 
  • Bacon. Lard.
  • Fish contaminated with heavy metals, dioxins or PCBs: swordfish, king mackerel, tuna, salmon, eel, herring, mullet, pike, panga and perch. Including canned fish.
  • Butter. Cream.
  • Margarines, all kinds, including “light” margarines.
  • Sugars: white sugar, brown sugar (semi-refined) and especially fructose, etc. 
  • Sweet alcoholic beverages: sweet wines, bitters, vermouth, sweet liqueurs, etc. 
  • Distilled alcoholic beverages: whisky, vodka, gin, cognac, brandy, etc.
  • Beverages with sugar or fructose: cola, lemonade, orangeade, soft drinks, etc. 

These foods may be consumed on special occasions. 

 

Organic foods

Organic foods have been shown to contain fewer toxins and more basic micronutrients and antioxidant phytochemicals, which is especially important for people with chronic conditions.

If you find it difficult to follow an all-organic dietary recommendations, follow these tips:

  • Try to ensure that the following foods are organic: whole eggs, cheeses, brown rice, whole-grain pasta, oat foods, corn foods, soy foods, spices, and honey.
  • If you don’t have access to organic dairy products (milk, yogurt, cheese), choose the low-fat version.
  • If you don’t have access to organic meats, choose free-range chicken and lean meats, eliminating skin and visible fat.
  • Buy local, seasonal foods from trusted and reliable sources.
  • Wash fruits, vegetables and greens thoroughly.
  • Try to avoid industrialized, packaged, precooked foods, etc., even if they are organic.
  • If you go out to eat, look for a restaurant that serves freshly cooked dishes made with high-quality seasonal ingredients and olive oil, and opt for raw and grilled foods. Avoid fried foods. 

 

Valuable health recommendations

The most valuable health recommendations are the following:

  • Reduce toxins as much as possible: inhaled, ingested and contact contaminants. Use environmentally friendly products, including personal care products. 
  • Reduce electromagnetic radiation: mobile, wifi, etc. 
  • Maintain daily physical activity and avoid sedentarism: stand up frequently, walk, climb stairs, do physical tasks, etc. 
  • Get reparative sleep, avoid sleeping in the presence of light or noise. 
  • Reduce stress factors and negative emotions.