PAC (Proteins and fats – Antioxidants – Carbohydrates) is a set of dietary recommendations that consists of combining certain food groups. These foods have the following properties:
- A low glycemic index.
- Very rich in the antioxidants and enzymes present in the foods.
- Balanced ratio of omega-3 and 6 essential fatty acids.
- High biological value proteins.
- Rich in prebiotic substances.
- Very low toxin content.
The PAC Dietary recommendations tells us:
- The most beneficial and healthy foods in general
- The type or group to which a food belongs
- Their higher content in proteins and animal or vegetable fats, carbohydrates and antioxidant phytochemicals
The purpose of the PAC Dietary recommendations is to provide the individual or health professional with guidelines for healthy nutrition that enhances the action of Basic Micronutrition.
If your doctor or dietitian/nutritionist gives you specific advice or a dietary recommendations, you should follow their instructions.
Foods with animal proteins-fats (Pa)
These contain quality proteins and are rich in omega-3 fats:
- Organic natural goat and sheep yogurt and kefir.
- Organic goat and sheep cheeses.
- Organic eggs.
- Fresh wild white fish: carp, grouper, sea bass, mullet, flounder, turbot, red mullet, cod, hake, megrim sole, Dover sole, gilthead bream, monkfish, whiting, skate, etc.
- Fresh wild blue or oily fish: mackerel, horse mackerel, wild Alaskan salmon, trout, sea bream, anchovies, sardines, elvers, etc. Do not eat contaminated fish, see below under foods to be avoided.
- Fresh seafood: shrimp, prawns, squid, cuttlefish, spider crab, scampi, lobster, oyster, crab, clam, cockle, periwinkle, barnacle, scallop, razor clam, octopus, snails, mussel, etc.
- Fresh meats: chicken, turkey, rabbit and veal. Organic meats or meats from a trusted source are recommended.
Foods with Vegetable Protein-Fats (Pv)
These contain quality proteins and a higher content of healthy omega-6 fats:
- Raw nuts: macadamia nuts, almonds, hazelnuts, cashews, pistachios, pecans, walnuts, peanuts, Brazil nuts, pine nuts, etc. Not roasted or salted. They contain omega-6, and it is preferable to consume them together with chia seeds (omega-3).
- Sunflower, sesame, pumpkin, poppy seeds, etc. They contain omega-6, and it is preferable to consume them together with chia seeds (omega-3).
- Organic chia and flax seeds. Ground in an electric coffee grinder for 2 or 3 seconds. These are the only seeds that contain omega-3.
- Almond and hazelnut butters, raw and without sugar, fructose or additives.
- Legumes: beans (white, red and black), kidney beans, lentils, peas, broad beans, chickpeas, etc.
- Organic fermented soybeans: tempeh, natto, miso, etc.
- Organic quinoa and buckwheat (pseudo-grains) in grain form or as buckwheat and quinoa flour and bread, without mixing grain flours.
- Organic gluten-free oats (cereal): unprocessed whole-grain oat flakes (not instant or quick-cooking), whole-grain oat bran, whole-grain oat flour and whole-grain oat bread.
- Natural soups made with these foods.
- Almond, hazelnut and oat drinks (gluten-free), without sugar, fructose or additives.
Foods with antioxidants
These contain many antioxidant – anti-inflammatory phytochemicals (active substances derived from plants) and very little protein, fat and carbohydrates:
- Vegetables: celery, parsley, chard, spinach, artichokes, green beans, okra, endives, lettuce, bamboo, chicory, asparagus, palm hearts, cucumbers, rhubarb, fennel, parsnips, garlic, onions, spring onions, leeks, rocket, lamb’s lettuce, radishes, watercress, kale, broccoli, Brussels sprouts, cabbage, cauliflower, Chinese cabbage, peppers, eggplants, tomatoes, turnips, pumpkin, carrots, beetroot, etc.
- Hot peppers.
- Ginger, fresh root, grated or sliced.
- Avocado. Olives. These contain omega-9.
- Organic berries: currants, blueberries, raspberries, blackberries, strawberries, etc
- Mushrooms: raw mushrooms, common mushrooms, reishi, maitake, shiitake, etc.
- Spices: Ceylon cinnamon, turmeric, rosemary, oregano, basil, clove, marjoram, lemon balm, cumin, peppermint, thyme, pepper, paprika, etc.
- Sprouted seeds, green shoots of all kinds.
- Soups, purees and juices made with these foods, without sugar, fructose or additives.
- Lemon and lime juice.
- Infusions: white tea, green tea (with and without theine), ginger, etc.
Foods with carbohydrates
These are high in carbohydrates (sugars and/or starches):
- Fresh fruits: apples, plums, loquats, pears, nectarines, peaches, apricots, cherries, oranges, tangerines, papayas, mangoes, passion fruit, feijoa or guava, kiwi, pineapple, pomegranate, melon, watermelon, bananas, grapes, lychee, persimmons, figs, sugar-apples, etc. No dried fruit (raisins, dried apricots, dates, prunes, etc.), fruit juices or fruit smoothies.
- Boiled organic potatoes (cooled in the refrigerator).
- Organic brown (whole-grain), white and black rice.
- Whole-grain spelt and kamut(grains): pasta and bread made with spelt and kamut.
- Dark chocolate with over 80% cocoa.
- Natural mineral water with a very low mineral content, or filtered water from a high-quality filter. Several glasses of water between meals. Best in glass containers.
- Extra-virgin olive oil, for dressings and also cooking.
- Virgin coconut oil, for cooking and also for dressings and to be consumed directly.
- Wine vinegar, apple vinegar and sherry vinegar, best with 5% acidity.
- Unrefined sea salt and fleur de sel, in small quantities for cooking and seasoning.
- Stevia sweetener, powder or drops. This is the preferred sweetener and can be safely consumed by people with diabetes.
- Wine, beer, champagne and cider. It is preferable to avoid these drinks or to consume them only occasionally and in small quantities.
- Coffee, with or without caffeine, up to one or two cups a day.
PAC Dietary recommendations basic rules:
- Only consume the foods and beverages listed above. Choose the ones that suit you best. You should not consume foods for which you have an intolerance, allergy or dislike.
- Drink several glasses of water between meals.
- Do not eat fruits and grains (pasta, bread, rice) in the afternoon and evening.
- Eat breakfast shortly after getting up, eat a substantial lunch and have a light dinner early in the evening. Eat three to four meals a day.
- Allow 12 to 14 hours to elapse between dinner and breakfast. During this time, you should only drink water. Eat dinner at least three hours before bedtime.
- Eat organic, local and seasonal food as much as possible.
- Avoid salty foods such as canned (canned tuna) or semi-canned (anchovies) or cold cuts (ham, sausage, mortadella, etc.). Sauces should be made at home using beneficial foods.