1) Improve your quality of life by doing more physical activity!
Daily physical activity is important for our physical and mental health. All forms of activities (taking the stairs, shopping, cleaning, etc.) can
already improve your health! Set achievable goals and do not give up when you have a drop in motivation. Make it a habit to alternate sitting, standing and activities every day
physical. Try to move slightly intensively for most of the day during your tasks: for example, walk to work, take the stairs or do the housework. Then, practice daily a physical activity of an intensity
moderate: for example, take the bike to get to work. Do you still spend part of the week on high intensity physical activity? In the form of a sports session, by
example? You then play the health card fully. Do not forget to train and strengthen your muscles every week.
2) Drink enough
You should drink about 1.5 liters of water a day to maintain your hydration rate. If you are doing intense physical work, intensive sports or during warm periods, it is necessary to drink more.
Water is the best drink to quench your thirst. Do you want to vary? In this case, opt for tea or coffee without sugar or sweeteners.
Refreshing, energizing or alcoholic beverages do not provide essential nutrients and so it is best not to consume them.
Do not take the habit of drinking light sodas either. They do not contain sugars, but artificial sweeteners. They are therefore a better choice. Nevertheless, they always contain the same acids as conventional sodas which attack the enamel of the teeth. (Grand) children are allowed to drink only a limited amount.
– Vary the waters: sparkling, flat, with a slice of lemon, flavored, etc
– Do not overdo caffeinated drinks such as coffee and tea. It is recommended not to exceed 3 to 4 cups a day.
3) Fruits and vegetables
Vegetables and fruits provide few calories in proportion to their weight, but a lot of carbohydrates, vitamins and minerals. It is important to vary because of the great diversity of nutrients in both groups. Eat every day at least 2 times vegetables and 2 fruits.
We must focus on fresh vegetables and frozen vegetables without cream or sauce. You can eat canned vegetables to change.
It is best to consume fresh fruit. To vary, you can eat canned or bottled fruits in their natural juice and frozen fruits.
Dried fruits are high in calories, but also provide more dietary fiber. Do not eat more than a handful a day. Fruit juice is not a good substitute for fruits because of his higher caloric intake. By squeezing the fruit, some of the fiber and vitamins disappear.
A fruit provides a greater sense of satiety than a glass of fruit juice.
– With each hot meal, you must eat ½ plate of vegetables and always consume crudités or a bowl of soup at a meals sandwiches.
– You do not have time to prepare fresh vegetables? Frozen vegetables without cream or added sauce constitute a good alternative to fresh vegetables.
– Raw fruits and vegetables such as carrot sticks, slices of cucumber, radishes and cherry tomatoes constitute healthy snacks.
– A vegetable soup just before the meal can reduce your quantities during the main course.
– To garnish your bread, think also vegetables and fruits.
4) Complete cereals and potatoes
Whole grains are rich in carbohydrates, dietary fiber, vitamins, and minerals. It is best to consume whole grains or potatoes with each meal.
Opt instead for complete products, such as wholemeal bread, whole pasta, and whole rice. It is best to eat potatoes boiled, boiled or steamed. The
Fried foods, such as fries, croquettes, and chips, are to be avoided because of their high-fat content. !
– The puree prepared with milk and spices is as good and much healthier as the mash made with butter and eggs.
– Rice and pasta provide comparatively almost twice as many calories (energy) as potatoes cooked in water.
– Do not abuse the toppings you put on your bread.
– If you choose a small slice of raisin bread with a little fat instead of a pastry, you will “save” 150 calories.
DO YOU KNOW?
After a long night’s sleep, our body needs energy. The breakfast is therefore sacred! You will avoid nibbling between meals and you will promote your psychological and physical benefits.
5) Legumes and meat substitutes
Legumes, such as chickpeas, lentils, soybeans, white beans and kidney beans, are high in protein and a good alternative to meat. Flat coconut beans, green beans, peas and pods contain less protein and are not substitutes for meat, but are considered vegetables. Tofu, tempeh, seitan and mycoprotein are also vegetable substitutes for meat. Replace the meat with a substitute at least once a week.
Cook the legumes for at least ten minutes. Raw, they naturally contain lectin, a toxic substance that can cause serious intestinal problems or even damage your kidneys. Canned or bottled legumes have already been heated by producers and can be consumed without any problem.
Vegetable substitutes for meat do not contain vitamin B12 and little iron. Eat enough other protein-rich foods, such as dairy products and eggs.
Do not confuse plant substitutes with meat with ready-to-eat veggie burgers.
Ready-to-eat hamburgers have lower nutritional value. In addition, they can also contain a lot of salt or fat added. Breaded burgers also absorb a lot of fat during cooking.
– Prepare a con carne chili with less meat and more beans. Or prepare a chili sin carne: without meat and with many more beans.
– Meat substitutes can also be used as a garnish on bread: a hummus made from chickpeas on your sandwich, for example.
6) Nuts and seeds
Nuts and seeds contain a lot of fat (nuts 45 to 70% – seeds 30 to 50%). But these are mainly good unsaturated fats.
In addition, they contain a lot of protein, fiber, vitamins and minerals.
They provide a feeling of fullness for a long time.
Always choose the raw and unprocessed form (no salt or added sugar) and in addition, nuts and seeds grilled in oil or not and unsalted. Avoid nut pasta or butter peanuts that contain added sugar or fats, as well as salted nuts, coated snack nuts and chocolate-covered nuts. !
– Sprinkle nuts and seeds in your jar of yogurt or cereal.
– Add to salads and pasta.
– Take them as a snack.
7) Limit fat spread and cook
The type of fat you use can affect your health. Vegetable oils and other fats rich in unsaturated fatty acids (liquid at room temperature) have a positive effect on your health. Butter contains more saturated fats. Consumed to excess, it is harmful to your health. But fat spreads and cooking also contain fat-soluble vitamins (A, D, E and K) and essential fatty acids. Do not ban them completely from your diet.
Do not overdo fats: a thin layer of spreadable fat on your bread (1 tip of knife per slice of bread) and a tablespoon of cooking fat (preferably for vegetable oils) per person are enough. !
– All oils, including olive oil, contain 100% fat. A tablespoon brings almost 90 calories. Do not overdo it.
– Cook meat and fish in a custom-made pan. Thus, you will use less fat.
– It is possible to make good little dishes using little or no fat.
Use a nonstick skillet to steam, poach, grill or wok. Preparations “en papillote” or in the microwave require little or no fat.
DO YOU KNOW ?
Liquid fats at room temperature such as liquid margarine and oils are high in unsaturated fats and are preferred. Fats that are temperature-stable ambient like butter, are rich in
saturated fats and are to be avoided.
8) Eat meat, fish and eggs with moderation
Meat, fish and eggs are an important source of protein, vitamins and minerals.
Preferably limit your consumption of meat to one meal a day maximum: either as a garnish on your bread or during a hot meal.
Depending on the type of meat and the amount you eat, meat affects your health. The effect of white meat, like poultry, is not clearly demonstrated: there are no side effects, but they are not favorable either.
High consumption of red meat (bovine, porcine, sheep, goat, etc.) may be unhealthy.
Processed meat, such as salami, is meat that has been smoked, salted or dried, for example, to change the taste or shelf life. There is irrefutable evidence that it can increase the risk of developing colon cancer.
Prefer white meat to red meat and choose it fresh. Also, opt for lean meats. Occasionally replace meat with fish, eggs or vegetable substitutes for meat.
Fatty fish (such as salmon, eel or herring) and lean fish (cod, saithe, skate and Nile perch) are part of a healthy diet. Eat fish (fat) once a week. Vary between seasonal and non-overfished, sustainably caught, and environmentally friendly fish species. You can recognize them on the Marine Stewardship Council (MSC) labels sustainable development) and ASC (Aquaculture Stewardship Council).
Eggs are a good alternative if you want to eat less meat. There are different methods of preparation: hard or boiled egg, omelet (with or without vegetables), etc. Use them also as a garnish.
– Example of the weekly frequency of meat consumption during hot meals: 2x fresh white meat (poultry), 2x fresh red meat (beef, pork, mutton), 1x fish (fat), 1x legumes (lentils or chickpeas) or vegetable substitutes (tofu or quorn) and 1x eggs.
– Breaded preparations absorb a lot of fat and often hide poor quality meat or fish.
– The fish is suitable for hot meal, but can also garnish a salad or bread.
DO YOU KNOW?
Fish, especially oily fish, is an important source of omega 3 fatty acids. These belong to the group of unsaturated fatty acids. In particular, they reduce the risk of cardiovascular disease and play an important role in the development of children’s brains.
9) Dairy products and cheeses
Science does not yet know what the exact impact of milk and dairy products is. They can have a positive and negative effect on your health. Their effect depends on the type (milk, cheese, yogurt, etc.) and the milk content (lean, semi-skimmed or whole). What is positive is that they are an important source of protein, vitamins and minerals such as calcium and zinc.
Prefer semi-skimmed milk and lean or semi-skimmed milk products. Choose them naturally and add fresh fruits or nuts.
Hard cheeses contain a lot of calcium, but also a lot of fats, saturated fatty acids and salt. Opt for lean, half-fat and white cheeses. Savor, but do not overdo portions.
The “plus” designations on cheese packages indicate the fat content per 100 grams of dry matter. The 20+ kinds of cheese are lean, the 30+ kinds of cheese are usually semi-fat and from 40+, it is cheeses. The “plus” designations must be distinguished from the 30% cheese, which means that the cheese contains 30 grams of fat per 100 grams of cheese.
– Soymilk enriched with natural calcium is a very good alternative to semi-skimmed milk.
– Yogurt combines perfectly with sweet or savory dishes. Delicious for breakfast, as a snack or dessert, it can also serve as a base for sauces and seasonings.
DO YOU KNOW?
Yogurt contains bacteria that support natural intestinal flora. Yogurt is a fermented dairy product; it is, therefore, easier to digest than unfermented milk products such as milk.
10) Consume the products of the remaining group in moderation
The remaining group products are not necessary for a balanced diet. They provide mostly calories, but not full nutrients, such as fiber, vitamins and minerals. They are ultra-processed, which can even affect your health.
Alcoholic beverages, beverages and high-sugar foods, high-fat snacks and fast food, salt and processed meat are among the remaining groups.
Avoiding these products is difficult and not necessary.
Aim for a balanced diet and eat the group’s food in moderation.
– Prefer light preparations by adding shallots or onions and fresh herbs or spices instead of coating them of sauce.
– Use only a sauce to enhance the taste of a dish and not to hide the taste.
– Avoid using cream in the kitchen. If it is a dish that requires cream, go for light cream or cream of soy. But be careful, they remain very caloric.
– The alcohol is very caloric, opens the appetite and encourages you to consume snacks and appetizers. An adult should not consume more than 10 standard drinks per week, spread your drinking over several days in the week and refrain from drinking on certain days. Young people under 18 should not drink alcohol either. It is also safer not to consume alcohol if you want to be pregnant, during pregnancy and during breastfeeding. Do not drink if you have to drive.
– A fruit will save you 240 calories compared to a piece of fruit pie.
DO YOU KNOW?
High blood pressure increases the risk of cardiovascular disease. Eating less salt reduces blood pressure. If you have high blood pressure, salt your preparations sparingly. Some foods such as cheese, cold cuts, sauces, ready-to-eat meals, crisps and finger foods are also high in salt.