Fri. Dec 14th, 2018

The Basics of a Healthy and Balanced Diet

Healthy and Balanced Diet

We know it is in the food that our body draws strength and dynamism.

Therefore, it is important to provide your body with the vitamins, minerals, fiber, antioxidants and omega 3 necessary for its proper functioning.

Healthy and Balanced Diet

Your reward?

Energy, well-being, vitality! Your body is healthy and toned.

But that’s not all ! Choosing a healthy and balanced diet slows or even prevents certain diseases such as diabetes, osteoporosis, cardiovascular diseases or certain types of cancer.

A balanced diet allows you to feel better every day a little more.

We eat varied!

Having a varied diet is essential to provide the body with all the elements it needs to function properly (vitamins, trace elements, antioxidants, omega 3 …).

Every food family has its place on your plate, every day. All are essential to ensure a nutritional balance, but some must be consumed in moderation, while others are preferred:

  • Fruits and vegetables: at least 5 servings a day

Fruits and vegetables are rich in minerals, vitamins, fiber and antioxidants.

The fibers they contain have the particularity of facilitating the intestinal transit and bring a feeling of satiety, while the antioxidants they contain have a protective effect against cardiovascular diseases and cancers.

  • Starchy foods at every meal

Grain foods, legumes and potatoes provide complex carbohydrates, especially to muscles and the brain.

It is better to opt for the full version of cereals that are high in fiber and that will bring you a feeling of satiety faster.

  • 3 dairy products a day

Dairy products are an important source of calcium, good for bone health.

  • Meat, poultry, fish and eggs, once a day

These foods are sources of high quality protein, but also vitamins and minerals (such as iron).

As part of a healthy and balanced diet, beverages and sugary foods, salt and alcohol should be consumed in moderation.

 A balanced breakfast to start the day!

Fill up on energy in the morning with a healthy breakfast.

After a night of sleep (8 to 12 hours without eating), breakfast is crucial to replenish the energy reserve. It must bring a quarter of the total daily energy intake.

Wholegrain bread, a little butter or a fresh cheese, muesli without sugar and milk or soy milk. Walnuts, hazelnuts and almonds are a great addition to this breakfast. It is also a good time to consume a fruit … you will definitely avoid the stroke of 11h!

 Think about the cooking mode!

What is the point of choosing good foods if they lose their nutritional properties during cooking?

In order to preserve the vitamins and minerals of the food, it is advisable to favor a low temperature cooking (below 100 °), whether it is steaming, smothering or boiling water.

Drink water !

To ensure the proper functioning of your body, drinking water is essential. The recommended amount of water per day is 1.5 l minimum, ie 8 to 10 glasses. Also think of infusions, tea, herbal teas, which will also hydrate your body.

Move!

Physical activity of at least 30 minutes a day is complementary to healthy and balanced diet.

What does it give in practice?

1 balanced meal includes: 700 to 800 kcal

  • 150 to 200 g of vegetables
  • 60 gr raw or 150 gr cooked quinoa, bulgur, semolina, rice, millet, spelled, buckwheat … or 3 potatoes the size of an egg or 5 tbsp. to s. of puree, about 250 g. Prefer the “full” version of cereals. They will give you a better fiber and you will be more satisfied.
  • 100 to 125 g of fish, poultry, lean meat, seafood or 2 eggs, you can replace meat or fish with dried vegetables (40 to 60 g raw – 100 to 150 g cooked) of lentils, dried beans, pea …
  • 1 to 2 tbsp. to s. fat (oils, butter, …) + 8 – 10 g oleaginous fruits (almonds, nuts, …)

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