Are you lost in the nutritional cacophony? You do not know what to eat or what to believe?
Here are 21 nutritional keys to make your diet the best pillar of your health (1 per day for 3 weeks!) From a good-sense nutrition and away from any dogmatism.
1.Look at least 20 minutes per meal.
2. Make the most of raw, seasonal and local products. Special attention is paid to seasonal, organic and / or local vegetables if the farmer uses few pesticides. The same applies to complete cereal products (eg wholemeal bread) and for roasted products (coffee, chocolate), tea and infusions.
3. Drink, water is life! At least 1.5 liters of spring mineral water.
4. Cook, as often as possible, and limit the consumption of industrial dishes, especially when the list of ingredients is long.
5. The modern-type diet is too rich in carbohydrates to cause long-term insulin resistance and weight gain. There is no need to consume cereal products at each meal and in all cases prefer glucose foods with low glycemic index, especially legumes if your intestine tolerates them (lentils, beans, dried beans, split peas, chickpeas, etc.) , Quinoa, sweet potato, whole basmati rice, organic spelled bread with spelled, or even gluten-free cereal products if you do not tolerate it (wheat, barley, rye and certain varieties of oats). Conversely, limit carbohydrate foods with high glycemic index, especially at breakfast or outside meals (white bread, white pasta, white rice, rusks, cakes or soufflé, jam, sugar, sodas (including light) , Fruit juices, sweets, instant mashed potatoes, biscuits and pastries). Keep them for fun, occasionally. Contrary to conventional wisdom, there is no need to fill up carbohydrates at breakfast for the whole morning, quite the contrary.
6. The less food is colored by cooking, the better. Favor food-friendly cooking with gentle steam.
7. Consume at least 2 tablespoons of oil rich in omega 3, virgin first cold pressed (linseed, rapeseed, nuts or camelin to keep in the refrigerator) and at least 30g of oilseeds (nuts, almonds and walnuts Unwashed cashew and unsalted cashew), a portion of small fatty fish at least once a week (sardines, mackerels, herring, including in box ideally in glass jars).
8. Encourage short circuits (local initiatives, local purchasing group, AMAP, The hive that says yes, etc.).
9. Not a meal without vegetables!
10. Salt as little as possible.
11. Put color in your dishes and abuse foods rich in antioxidants (organic): turmeric (with a pinch of pepper), cinnamon, clove, acai berry, tomato concentrate, small dark berries (blueberries) , Green or white organic, 2 to 4 squares per day of organic chocolate rich in cocoa (70 to 100%, or even raw in the form of beans), possibly a little young and organic red wine Glass for women, two for men and rather at noon, always with moderation and unless contraindication), cabbages and broccoli if you tolerate them. Ideally cooking the spices with a little oil to promote the availability of their active ingredients and not bring them to high temperature.
12. Limit the consumption of sausages to 1 time per week and non-poultry meat twice a week, preferring a farmer breeding: eat less meat, but better.
13. Consume a significant source of protein at breakfast: 1 to 2 eggs-hull or calf, 30g goat or sheep cheese or 1 yoghurt (soy, goat, ewe), foods high in vegetable proteins if needed In the form of powder (almonds, chia, hemp, peas, soya, rice). And why not fish?
14. Prefer a lunch with protein (poultry, fish) and vegetables.
15. If you manage to get rid of the sweetness of dessert, it is ideal (or 1 to 2 squares of quality black chocolate for example).
16. Product light = marketing. No interest.
17. Give yourself a snack: 30g of oilseed (nuts, almonds, cashew nuts) and / or 1 fruit, 1 to 2 squares of chocolate (organic black mini 70% cocoa).
18. Opt for a vegetable-based dinner with legumes, whole grain products or vegetable patties.
19. Hunting for trans fatty acids: low quality margarine, industrial spreads, puff pastry products, broken, shortbread, biscuits, industrial bread, etc.
20. Master what you eat: now that you know all these tips, do the spring cleaning in your closet!
21. And the best for "hunger" ... have fun! Diet is much more than an addition of nutrients. It is primarily an emotional relationship since childhood, a social role with our friends and family, a culture. There is no prohibition, just a fabulous opportunity to take care of oneself by being pleased, in conscience.