[Article updated on 19/09/2023]
#1 Make plenty of room for fruits and vegetables
Fruits and vegetables are the basis of a healthy, balanced and nutritious diet. They are rich in fiber, vitamins and minerals. They are also a mine of protective antioxidants that watch over your youth capital. Thanks to fruits and vegetables you will be able to add color to your plates and thus provide an extraordinary mix of antioxidants (carotenoids, polyphenols, anthocyanins, vitamin C, etc.). In addition, their fibers take care of your intestinal flora and regulate your transit.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Take care to consume them, seasonal, local and organic, to the extent of possible for better nutritional qualities.
#2 Avoid overly processed and overly industrialized foods
Unfortunately, even if things tend to improve, products from the food industry are often composed of questionable food additives whose safety for health is sometimes controversial. In addition, the quality of the ingredients used is sometimes poor, not to mention the frequent addition of too much sugar or salt to gain flavor.
To avoid this, try to favor “homemade”. If, however, you use supermarket products, favor products with a short and simple ingredient list. Avoid products with an endless list of ingredients that you don’t understand. This will give you the assurance of a good quality product.
#3 Favor whole grains and legumes
To have continuous energy and avoid sluggishness, it is better to choose complete or semi-complete starchy foods. Unfortunately white starchy foods like rice, pasta or our famous baguette come from very refined cereals. Deprived of their fiber, the “sugars” of cereals are no longer slow and become sugars far too quickly. In addition, they are poorer in minerals (such as magnesium.)
We forget about pasta or rice cooked in 2 minutes and we also favor legumes such as lentils, chickpeas, beans or quinoa for their richness in fiber and protein which makes them an asset for shape and for the figure.
#4 Reduce meat by focusing on quality rather than quantity
Protein intake is extremely important. Choose white meat or fish! Red meat should be consumed a maximum of 1 to 2 times per week.
Favor quality over quantity. Indeed, animals raised in batteries have low nutritional quality and often contain antibiotics. It is better to choose Label Rouge meat, or from organic farming or small producers.
To increase your protein intake, think about plants: tofu and pulses as well as nuts and almonds.
#5 Choose these oils wisely
Choosing the right oils allows us to meet our essential fatty acid needs. For optimal quality, an oil must be “extra” and from the first cold pressing.
THE The simplest way is to include 2 oils in your diet:
- One for cooking, which remains stable and tolerates heat well. Olive oil for example, rich in Omega 9 and 6;
- One for seasoning. Choose an oil rich in omega 3 such as rapeseed oil or walnut oil. Be careful with the latter, it is very fragile, it is best to keep it in the fridge and consume it quickly so that it brings you all its benefits.
#6 Integrate nuts into your daily life
Nuts are a nutritional gold mine that you should not deprive yourself of. Indeed, they are rich in protein, fiber and low in carbohydrates. They are also very rich in lipids but of good quality, contributing to the reduction of cardiovascular risks.
A study has shown that consuming 30 g of almonds per day (approximately 23 almonds) helps reduce bad cholesterol levels and improve the health of blood vessels.
Nuts are also rich in minerals (magnesium) and vitamin E (packed with antioxidants). A handful of almonds, walnuts or hazelnuts can also be an asset for the figure. Consuming them as a snack will prevent cravings and the desire to snack on less interesting foods that are often too sweet, too fatty and too salty.
#7 Reduce your sugar consumption
Sugar is everywhere and it’s addictive! The problem is this: the more we consume, the more we want it. This is why it is so bad for our health.
The WHO recommends not exceeding 25g of sugar per day, unfortunately the average French consume between 50 and 60g per day.
In addition to avoiding industrialized foods that contain sugar such as fruit juices, sodas and sweets, you can also favor savory breakfasts. Thanks to this you will be fuller faster and you will have less craving for sugar during the day. Indeed, most often our traditional breakfast covers all of our sugar needs.
Another tip, if you want to eat something sweet, it’s better to do it at the end of the meal. This will have less impact on your blood sugar and will limit its storage in fat.
#8 Eat slowly and become aware of your eating sensations
The best way to avoid overeating is to listen to your food sensations. Becoming aware of satiety (no longer feeling hungry and your stomach is only half full) is the key to good nutrition.
To be more attentive, eat seated, calmly, taking the time to chew well. It is important not to work, read or be distracted by a screen.
If you manage to feel this feeling of satiety and you listen to it, then:
- more drowsiness at the end of the meal;
- more heaviness in the stomach;
- acid reflux fades;
- your body feels revitalized by the energy provided and you are in great shape.
#9 Hydrate well daily
Your body needs to be well hydrated to function. Drinking enough will help compensate for daily water losses (urine, sweat, etc.) and will promote renal elimination of toxins. Try to drink throughout the day preferably between meals. Avoid drinking large quantities during meals as this upsets the stomach and makes it more difficult for nutrients to be properly absorbed during digestion.
It is not necessary to drink mineral water to be healthy, tap water is good and very safe. If its taste bothers you, do not hesitate to buy a piece of vegetable charcoal or ceramic balls which will help you neutralize the chlorinated taste of certain city waters.
Choose water rather than drinks like coffee and tea to hydrate yourself well. In fact, these drinks are diuretic and can, even in large quantities, promote dehydration.
#10 Have daily physical activity
THE The virtues of physical activity no longer need to be demonstrated:
- improvement of lifestyle;
- protection from cardiovascular diseases;
- reduction of metabolic diseases, such as diabetes;
- facilitates blood pressure stability;
- improves sleep;
- fight against stress and depression;
The important thing is to move, to find an activity that you like and you agrees.
For example: increasing your daily walking time by 20 minutes is already interesting.
A little more daily physical activity is better than an intense hour once every two weeks.