How to adopt a fresh diet,
healthy and varied?
A good diet plays an important role in our health. It reduces the risk of developing certain diseases and thus increases life expectancy. The more we vary and diversify our diet, the more we can be sure that we are providing our body with everything it needs to stay in shape longer!
Food provides theenergy necessary for the proper functioning of our cells and allows for the harmonious development of our body. This is why it is essential to watch what we eat, both in terms of quality and quantity.
In this article, discover how to adopt a healthy diet for your physical and mental well-being!
1 - A balanced and varied diet
This is the key to healthy eating! It is recommended to eat everything in reasonable quantities. No food group should be excluded, as this can lead to deficiencies and cravings. Include carbohydrates, fats and proteins, fibre and a range of vitamins and minerals in your meals. To achieve this, include a starter, main course and dessert at each meal. This will allow you to vary the pleasures and spread out the nutritional intake your body needs.
Control your salt, sugar and fat intake as much as possible.
Give preference to quality oils and oily fish or oilseeds. Vary the sources of protein (meat, eggs, fish) and preferably consume products fromorganic farming.
Limit sugary and processed products and favour raw, unprocessed foods by reducing industrialised and refined products, which are hyper-toxic and pro-inflammatory for the body.
2 - Eat seasonal and local food
It is important to choose seasonal fruit and vegetables for their taste, but also to reduce our ecological impact.
Eating in season means taking advantage of all the nutritional benefits to meet our body's needs. In winter, our bodies need more nutrients and vitamin C. Good, because seasonal vegetables (leeks, cabbage, spinach) are rich in minerals, and citrus fruits (mandarins, grapefruits, clementines) are full of vitamin C!
In summer, our bodies expend less energy but demand more water. This is why all seasonal fruit and vegetables are full of water: tomatoes, courgettes, watermelons, melons etc.
It is preferable to use local and short circuits in order to reduce the environmental impact (transport, freezing, use of chemical products, etc.)
3 - Eat a reasonable amount
A well-balanced diet means eating a reasonable amount. Overweight problems are thought to be largely due to the size of food portions.
To adjust your food portions, you can reduce portions of high-calorie foods (e.g. starchy foods and meat) and replace them with a nutritious, low-calorie food, such as a vegetable.
Think twice before you serve yourself again. Take time to savour every bite! Mindful eating is an effective technique for learning to rediscover the flavours of food, while reducing the amount of food consumed during a meal. It is also important to eat calmly, chew your food well and listen to your hunger and satiety signals.
If you are still hungry, have a second helping of vegetables or salad instead.
Similarly, a rebalancing of the diet, but without nutrient deficiencies, could in the long term help prevent certain cancers and increase longevity. In addition, it helps to limit oxidation and prevent clogging.
4 - Avoid eating between meals
It is recommended to eat 3 meals a day (breakfast, lunch, dinner), and a snack for those who feel the need .
Avoiding snacking helps to ensure that our biological rhythm functions properly. It helps regulate blood sugar levels and the entire metabolism to avoid fatigue and sudden cravings.
5 - Favour gentle cooking
To retain all the goodness of food, it is best to cook at low temperatures below 100°C as high temperatures distort the properties of food.
Avoid grilling because it produces hydrocarbons, a toxic carcinogenic compound. Microwaves should also be avoided because they distort the chemical form of food.