Micronutrition: Operation, Menus & Reviews

[Article updated on 19/09/2023]

Micronutrition, a medical discipline complementary to conventional medicine, is recent. She is interested in the link between diet, health and disease prevention. More and more media campaigns are being carried out to encourage the population to improve the quality of their diet. The interest of health authorities has gradually turned to the composition of the food on our plates. The reason is that the accelerated development of the market for “ultra-processed” industrial products has led to our diet being depleted of micronutrients (vitamins, minerals, polyunsaturated fatty acids and essential amino acids). Thus, the general population presents deficiencies for certain micronutrients, our diet not always allowing us to cover our nutritional needs.

What is micronutrition and what are its principles?

Micronutrition is an integral part of nutrition. Nutrition is a branch of medicine concerned with the knowledge of the composition of foods and their evolution in the body. It concerns everyone: both the sick, but also those who want to keep their health capital intact, for preventive purposes.

What is a micronutrient?

It is an essential nutrient for the body in small quantities to optimize good cellular functioning. It is not synthesized by the body and must be supplied through food. These include vitamins, minerals, metals, trace elements, antioxidants, essential fatty acids, amino acids, dietary fiber and probiotics. Their deficiency is the cause of many chronic diseases.

Micronutrition is based on a personalized (or individualized) approach. Indeed, micronutrient needs differ depending on individuals. They depend on constitutional factors specific to each person, environmental factors (pollution, tobacco, alcohol, etc.) but also on the existence of a particular physiological (such as pregnancy) or pathological state.

It therefore studies the impact of micronutrients on health, evaluates deficits, corrects and optimizes the micronutritional status of patients.

The advantages of micronutrition

Micronutrition intervenes:

• in cardiology in the prevention of cardiovascular diseases;
• in rheumatology in the prevention and treatment of degenerative pathologies;
• in diseases of the digestive tract (irritable bowel syndrome, malabsorption, inflammatory pathology, leaky-gut syndrome (permeable intestine);
• in autoimmune diseases (diabetes, dysthyroidism);
• For the fight against free radicals;
• For the management of chronic fatigue, sleep and mood disorders, diffuse pain, reduced immunity, among others.

Numerous studies show that a diet rich in micronutrients helps reduce the risk of cancer, cardiovascular diseases (heart attack, stroke) and inflammatory diseases. It helps fight osteoporosis, metabolic pathologies (obesity, diabetes, dyslipemia) and degenerative pathologies. A diet rich in micronutrients also helps against Alzheimer’s, Parkinson’s and other diseases.

The disadvantages of micronutrition

It is difficult to find, at first glance, any disadvantages to micronutrition. It’s all in the combination of foods you eat.

A poor diet, too rich for example in meat and sugars, leads to an imbalance in the intestinal flora. It causes multiple other inconveniences such as weight gain, anemia and gastric disorders.

Special micronutrition menus and recipes

In the opinion of many specialists such as Fleury S. (2017), the principle of micronutrition is to identify the origin of these excess kilograms which ruin our lives before seeking to eliminate them. Indeed, researchers note that the molecules (vitamins, minerals, fatty acids, etc.) that make up our diet have a direct impact on our body mass. Understanding the effects of these nutrients on the body provides the keys to losing weight safely and sustainably. Micronutrition therefore goes much further than a restrictive diet.

1. You are often bloated because:

• Eating breakfast is a hassle;
• You (often) experience heartburn;
• In the evening, your stomach is swollen;
• Stress causes terrible abdominal pain;
• You are addicted to dairy products.

Consequences : Your intestinal flora is disorganized, which in some cases leads to weight gain.

Micronutrition menu: slimming solution

Breakfast	Coffee without sugar, 1 fermentine (fermented milk very rich in probiotics) + 40g of cereal bread + 5g of omega 3 margarine.
Lunch	300g of cooked green vegetables + a teaspoon of rapeseed oil + 150g of white meat (every other day 50g of wholemeal bread or two small potatoes).
Snack	1 soy yogurt with fruit
Dinner	300g of cooked green vegetables + a teaspoon of rapeseed-olive oil + 90g of fish, 1 compote without added sugar.

Tips

• Spend at least 20 minutes eating your meals. It is only after this period of time that the feeling of satiety is felt.
• Opt for cooked fruits and vegetables, favor foods that are sources of polyamines (mushrooms, peas, broccoli, etc.), and avoid raw vegetables.
• Slow down your consumption of dairy products and gluten (protein found in wheat, barley, oats, rye).

2. You are an inveterate snacker because:

• You like solitude and are unable to project yourself in time;​
• Your diets inevitably end with delicious pastries and tender treats;
• Impossible to resist the charm of a small chocolate bar (late afternoon);
• You must use all possible subterfuges to avoid the setbacks of the morning;
• Your nights are punctuated by untimely awakenings, and your afternoons by impromptu naps;
• The slightest thought from a colleague makes you jump.

Consequences :

• You are irritable, overexcited, and too often the victim of small cravings, you cannot resist the call of chocolate.
• You certainly suffer from a lack of serotonin (a kind of natural antidepressant promoting calm and satiety…).

Micronutrition menu: slimming solution

Breakfast	a coffee or tea without sugar + an egg + 40g of wholemeal bread + 5g of margarine rich in omega 3.
Lunch	300g of raw or cooked green vegetables + a spoonful of rapeseed-olive oil + 150g white meat (poultry, lean pork, etc.) or 130g of red meat (once or twice a week).
Snack	2 petit-suisses with 20% fat + a seasonal fruit
Dinner	300g of raw or cooked green vegetables + a spoonful of rapeseed-olive oil + 90g of fish + 5 spoonfuls of lentils, rice or pasta (every other day) + a natural yogurt.

Tips

Take charge of your stomach! Stimulate the secretion of dopamine and norepinephrine to stay motivated and avoid frustration. Without forgetting serotonin to avoid feelings of suffering.

Food supplements, rich in tryptophan, will help you overcome your sweet cravings at the end of the afternoon.

3. You are greedy because:

• Your excess pounds are located directly in the stomach;
• You are fond of fries, sweet/savory donuts and others;
• Far be it from you to practice a “sporting activity”;
• Some members of your family have diabetes;
• When you stopped exercising, you saw your chocolate bars turn into spread;

Consequences

You cannot get rid of your belly, despite intensive abs sessions (probably due to insulin resistance). Too much sugar consumption increases the storage of fatty acids and prevents their elimination.

Micronutrition menu: slimming solution

Breakfast	a coffee or tea without sugar + 2 slices of poultry ham + 40g of wholemeal bread + 5g of margarine rich in omega 3.
Lunch	300g of raw or cooked green vegetables (every other day) + a spoonful of rapeseed-olive oil + 170g meat, fish, crustaceans, shellfish… or 2 eggs (no more than 6 per week).
Snack	plain soy yogurt + seasonal fruit.
Dinner	200g of raw or cooked green vegetables + a spoonful of rapeseed-olive oil + 90g of white meat.

Tips

• Ban sweets, cakes, sodas and other treats between meals;
• Choose complex sugars such as whole grains, lentils, split peas, to alleviate feelings of fatigue and increase the feeling of satiety;
• Think about indigestible fibers: apple, wholemeal bread, rice, etc. (they slow down the circulation of sugar in the blood).
• Above all, learn to control your sweet cravings to tame insulin peaks and thus make that “growing belly” disappear.

In addition to choosing your foods carefully, micronutrition involves appropriate use of food supplements, including products to lose weight quickly such as best fat burners.

4. You are a little nature because:

• You have dry skin, brittle nails;
• Your eyelids jump quite often, and suffer from repeated cramps;
• Impossible to put on your rings in the morning, your fingers are so swollen, and your ankles double in size in the evening when you come home;
• Fruits and vegetables are not your best friends (very little interest);
• To avoid any weight gain, you have decided to only eat low-fat products.

Consequences :

You walk in slow motion (no need to eat less, just give your body what it needs).

You burn very few calories because of a drop in blood pressure. This drop in blood pressure can be due to a deficiency in iron, iodine, magnesium and Omega 3. And the drop in blood pressure can, in turn, cause weight gain.

Micronutrition menu: slimming solution

Breakfast	A sugar-free tea or coffee + 7 tablespoons of 20% fat cottage cheese + 40g of wholemeal bread + 5g of butter or margarine rich in omega 3.
Lunch	5 spoons of rice, pasta or quinoa + 300g of cooked and/or raw green vegetables + a teaspoon of olive rapeseed oil + 170g of fish + 1 seasonal fruit.
Snack	1 natural yogurt + 2 dried apricots + 2 walnuts
Dinner	200g of cooked and/or raw green vegetables + a teaspoon of olive rapeseed oil + 90g of white meat + 1 natural soy yogurt.

Tips

• Eat healthy ! Identify your deficiencies and fill them in order to naturally restore the proper functioning of the metabolisms concerned;
• Not all fats are bad. A plate should contain between 30% and 35% of calories from fat. so don’t hesitate to season your dishes with raw oil (at least 2 spoonfuls per day);
• Replenish your magnesium and potassium reserves with whole grains and legumes;
• Enjoy the benefits of omega 3 fatty acids which, unlike omega 6, promote the elimination of fats;
• Consume without moderation fresh fruits and vegetables rich in vitamins and minerals.

5. Are you pregnant or breastfeeding?

Here are the different meals that can make up your day. They will provide your baby with all the micronutrients he needs to develop and be healthy.

Breakfast	A grain product (preferably complete): bread, rusks + butter and/or jam, honey or cereals (muesli, oatmeal, etc.); · A dairy product : 1 glass of milk, 1 portion of cheese (30 g), 1 yogurt, 1 portion of cottage cheese (3-4 tablespoons); A portion of fruit ; A beverage (water, tea, herbal tea, coffee, fruit juice).
Lunch	A serving of vegetables (salads with raw vegetables or cooked vegetables). Season with a drizzle of vegetable oil (rapeseed, olive, nuts, etc.) A portion of meat or fish (depending on the recommended species), or 2 eggs (always in less quantity than the accompaniment); A dairy product : 1 portion of cheese, 1 yogurt, 1 portion of cottage cheese; A serving of starchy foods (cereals, potatoes) or legumes; A portion of fruit ; Some water at will.
Snack – Cravings	A dairy product : 1 glass of milk, 1 portion of cheese, 1 yogurt, 1 portion of cottage cheese; A grain product (1 whole grain biscuit, whole grain toast, etc.) A portion of fruit ; A serving of oilseeds (almond, walnut, hazelnut, etc.) or approximately 30 g.
Dinner	A serving of vegetables (salads with raw vegetables or cooked vegetables). Season with a drizzle of vegetable oil (rapeseed, olive, nuts, etc.) A portion of meat or fish (depending on the recommended species), or 2 eggs (always in less quantity than the accompaniment); A dairy product : 1 portion of cheese, 1 yogurt, 1 portion of cottage cheese; A serving of starchy foods (cereals, potatoes) or legumes; A portion of fruit ; Some water at will.

Good to know : At dinner, it is not obligatory to eat meat, fish or eggs. It all depends on the portion consumed at lunch and the desire. It is recommended not to consume more than 150 g of foods in this category per day.

Consumer reviews

Micronutrition is a medicalized approach to nutrition. Made aware of it by specialists (dieticians, nutritionists, micro-nutritionists, surgeons), consumers often discover it with optimism, even enthusiasm. The fact is quite simple: a diet chosen carefully and/or concocted by oneself can only do good! Then, they are generally satisfied with it because of the convincing results.

About food supplements including effective appetite suppressants, consumers prefer to seek the advice of a doctor beforehand. This is particularly the case when structures such as the ANSM, UFC Que Choisir, and 60 million consumers, express criticism or reservations about supplementation.

Opinions of professionals

The WHO does not yet recognize micronutrition. However, it is progressing quickly in the scientific sphere and education. Doctor Chois from the European Institute of Dietetics and Micronutrition (IEDM) summarizes the practice in these terms: “choose your foods better and take tailor-made supplements”. Like him, professionals give favorable opinions to micronutrion. Better still, they provide advice like the following.

• With micronutrition, there is no need to starve yourself to get back in shape. Simply listen to your body (know its needs), eat a balanced diet;
• The Mediterranean diet is recommended: favor breads, organic whole grains and 5 fruits and vegetables per day;
• Vary the edible oils using rapeseed, walnut, camelina and olive oils;
• Consume more fatty fish (anchovies, sardines, mackerel, salmon);
• Eat slowly and mindfully, take the time to chew (20 chews per mouthful);
• Reduce the amounts of salt and sugar;
• Ban sedentary behavior. Dietary rebalancing and supplementation can help treat new diseases of civilization (linked to our current lifestyle).

Sources:

• Justine Zoughbi. (2019). Micronutrition in pregnant and breastfeeding women. Under the direction of F. Marre-Fournier, Doctoral thesis. |University of Limoges, 140p.
• Schlienger J-L. (2014). Dietetics in current medical practice. Issy-les-Moulineaux: Elsevier Masson; 407 pp.
• Salem I, RamSeR a, ISham N et al. (2018). The gut microbiome as a major regulator of the gut-skin axis. Front microbiol; 9:1459.
• Guerieau B. (2010). The secrets of micronutrition. Ed Albin Michel.