Eating well is essential for staying healthy and aging well.
The vast majority of food specialists, from the official world, agree on a sure number of principles which can serve as guides, here they are:
A balanced diet.
It is advisable to choose your food from different food groups. Vegetables and fruit (half the plate), cereal products (a quarter of the plate), meats, and alternatives (l ‘other quarter), to which we will add a contribution of calcium, by consuming dairy products, for example. Thus, your meal will contain a good dose of carbohydrates, enough protein, and little fat.
A varied diet.
To reach the necessary range of nutrients and avoid deficiencies, it is required not only to consume daily foods from each food group but several foods in each group.
Fresh, good quality food.
Fresh, local food is recommended. Refined products and hydrogenated fats are to be avoided.
Eat a reasonable amount.
Being overweight promotes the onset of many diseases, and significantly reduces life expectancy.
A slightly low-calorie diet (but without nutrient deficiency) maintained over the long term could help prevent certain cancers and increase longevity.
Also, it limits oxidation and prevents fouling. An example of adjustment, systematically reduce, by a quarter or a third, the portions of high-calorie foods (pasta and rice, for example) and replace them with nutritious and low-calorie food, such as a vegetable.
First and foremost, it is the flavor that determines our food choices. If so many people abandon a diet, it is because it does not give them pleasure.
However, the high salt, sugar, and fat content of processed foods seem to be more and more appreciated and is even, among young people, becoming the norm.
To counterbalance the attraction of these “over-favored” dishes, you have to offer yourself the healthy foods that we particularly appreciate and prepare them in a tasty way – using, in particular, herbs, many of which are a good source of nutrients.
By taking your time and enjoying each bite, mindful eating is an effective technique for learning to rediscover the flavors of food, while decreasing the proportion of foods absorbed during a meal.
Chrono-nutrition consists of eating in a certain way according to the different times of the day. For example, it is advisable to eat fatty in the morning, dense at midday and light in the evening. In the long term, this technique allows you to regain your healthy weight and improve your health.
For optimal nutritional consumption and to avoid weight gain, it is essential to organize. Indeed, unbalanced meals are often due to improvisation. That is why it is recommended to plan the evening before the content of breakfast and each morning what will consist of the meals of the day.
Be careful when cooking.
To keep all the welfares of food, it is best to cook at low temperatures below 100 ° C since the high temperature distorts the properties of food. You should limit grilling, which contains a lot of free radicals. The microwave is also to be avoided because it distorts the chemical form of food.
Eating well: basic nutritional needs.
The basic nutritional needs to know can be divided into two categories. The macronutrients (proteins, lipids, carbohydrates) which provide energy, and the micronutrients (vitamins, trace elements, etc.), which are essential for the assimilation, transformation, and proper use of macronutrients.
The last tip to remember!
In addition to a good diversified diet, remember to maintain your physical fitness. All means are useful for improving your physical condition and helping your body to function in the best possible way imaginable.
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