How to eat well in practice?

There are 7 main families of foods, all essential for a balanced diet:

Meats / fish / eggs

This family includes eggs, sausages, seafood, meats … These foods mainly provide protein and fat and certain vitamins essential to the functioning of the nervous system and bone mineralization (B1, B2 , D).

Milk and dairy products

In this family, we find yogurts, cheeses and of course milk. These products provide proteins, lipids, calcium, phosphorus as well as vitamin A, D, B2 and B12. They are therefore mainly involved in the construction of bones. Too high a dose, dairy products can promote the development of prostate cancer.

Fruits and vegetables

Dried fruits, oleaginous, frozen, fresh vegetables … The products of this family are very rich in water, which allows the body to stay hydrated. They provide carbohydrates, vitamins (A and C), calcium as well as dietary fibers, which participate in good digestion.

Fatty substances

This family contains the most caloric foods: butter, margarine, oil … They provide energy, vitamins (A, D, E) as well as omega 3 and omega 6.

Sugar and sweet products

Mainly comprising carbohydrates and minerals (magnesium), sugary products provide energy. Even if they provide a lot of pleasure, it should not be abused because they do not have a very important nutritional value.

The drinks

Our body is made up of more than 60% water. It is the basis of a healthy diet because it helps dilute acids in the body. Good hydration is essential for good physical shape and for cleansing the body. Specialists consider that an adult should drink between 1.5 and 2 liters of water per day, i.e. 4 to 6 glasses of water, light tea, herbal tea, soup, or even more depending on the ambient heat and the activity. physical.

Cereals and starches

Rice, pasta, bread, potatoes … Foods in this category satisfy the feeling of hunger and provide a lot of energy. They contain protein, carbohydrates, magnesium, iron, dietary fiber as well as vitamin B.

Some tips in practice :

  • It is preferable to consume the fruits outside of meals (ideal 5 pm-6 pm) to avoid intestinal fermentation.
  • Favor white bread: in white flour, only the central part of the wheat seed (starch) is preserved. It is, therefore, preferable to consume bread with semi-complete flour, which contains more vitamins and minerals. Even better, “natural sourdough” bread, which allows better assimilation of food.

Try the Mediterranean diet: it consists mainly of semi-complete or whole grains, olive oil, starches (pasta, rice, potatoes), legumes, green vegetables (5 to 15 varieties), sheep’s or goat’s cheese, fruit, and a little butter. Oilseeds (nuts, almonds, hazelnuts), condiments, and aromatics (garlic, turmeric, onion, thyme, savory, fine herbs, sweet spices) are added very regularly. Proteins are provided mainly by poultry fish eggs and rarely beef or lamb. Very few sweets. The wine is consumed on a regular but moderate basis. The herbal teas are regular, and the coffee exceptional.

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