Here are the main nutritional and practical keys to balance your daily diet.
Take time to chew, chew and eat in peace
At least 20 min per meal, in conscience (far from any computer, smartphone or TV). Below this time, your brain and your digestive system do not have time to integrate messages related to what you have just eaten. Take the test of chewing a mouthful 20 times before you swallow it or put your fork between each bite … You will realize how much we can be at the table without really paying attention to the act of eating.
Pay attention to the feeling of hunger and satiety
Stop eating when satiety comes, even if the plate is not finished. If necessary, the use of smaller plates is also very effective.
Cook as often as possible
Limit your consumption of industrial dishes, especially when the list of ingredients is long. Having dishes at the end of the meal is a good sign!
Share the beauty of raw, seasonal and local products
In particular, focus on seasonal, organic and / or local plants if the farmer does not use pesticides. The same is true for complete cereal products (eg wholemeal bread) and for roasted products (coffee, chocolate), tea and infusions.
Consume at least 5 of these foods or spices, every day, bio
Curcuma et poivre, cannelle, clou de girofle, choux et brocolis (sous forme de jeunes pousses non surgelées), ail frais ou mariné et toujours bien mastiqué, aromates (thym, romarin, laurier, basilic, menthe, persil, cerfeuil, ciboulette, estragon, aneth), petits fruits (myrtilles, mûres, framboise, fraises, goji, açaï, etc.), gingembre, concentré de tomates bio, thé vert ou thé blanc (au moins 2 tasses par jour), chocolat riche en cacao (min. 70 à 85% de cacao, voire directement les fèves de cacao crues si vous les aimez), éventuellement un verre de vin rouge jeune et bio (idéalement le midi, toujours avec modération et sauf contre-indication. L’alcool est à consommer avec modération ). Ideally cook the spices with a little oil to promote the availability of their active ingredients and do not wear them at high temperatures.
Promote a diet rich in omega 3
- At least 2 tablespoons a day of oils, virgin first cold pressed, preferably flax or camelina, rapeseed, nuts.
- Oily fish 1 to 2 times a week : sardines, mackerel, including canned (ideally in glass jars). Alaskan salmon or trout occasionally (once every 1 to 2 weeks maximum),
- 30 to 60g per day of a mixture of unroasted and unsalted walnuts , almonds and cashews. For example 30g (a small handle) at breakfast and 30g again as a snack in the afternoon.
Conversely, limit any excess animal fat
Beef, pork, milk fat and all derivatives (butter, cheese, cream, biscuits and pastries made from butter, etc.), as well as vegetable oils rich in omega 6 (sunflower, grape seed, corn), especially brought to high temperature or in the form of margarine. Never consume an oil or fat that has exceeded its smoke point (appearance of smoke during cooking). If you use butter, use clarified butter or ghee, or coconut fat as an alternative.
Promote a low glycemic load diet
- Focus on carbohydrate foods with low glycemic index, organic: legumes (lentils, beans, dry beans, split peas, chickpeas, etc.), quinoa, sweet potato, basmati rice (rinse before cooking), possibly organic bread at full sourdough spelled or spelled or gluten-free (no industrial gluten-free bread), cereal flakes without sugar, etc.
=> 1 to 2 servings per day maximum (dinner and possibly breakfast).
- Limit carbohydrate foods with high glycemic index , especially at breakfast or outside of meals: white bread, white pasta, white rice, crackers, pancakes or puffed cereals, jam, sugar, sodas (including light), fruit juice, sweets, instant mashed potatoes, cookies, pastries, etc.
Prefer soft or fast heat cooking
Steamer, wok just caught, at the expense of high temperature cooking (grilled meat, bread crusts, cookies, pastries, barbecues, chips or fried products). The less the food is cooked, the better! If you eat barbecues, marinate the food and avoid too much roasting.
Not a meal without vegetables
Ideally a first source of raw vegetables (according to intestinal tolerance) and a second source of vegetables cooked with each meal. Focus on seasonal, organic or locally sourced plants if the farmer uses little pesticides.
Consume 1 to 2 fruits a day
Seasonal and organic, with the skin (except digestive sensitivity), for example at the beginning of breakfast and snack in the afternoon.
Drink at least 1.5 liters of water a day, apart from any physical activity
Low mineral or source water, at least 2 cups of organic tea (ideally white or green), organic infusions, coffee in moderation and according to tolerance (1 to 2 coffees a day, avoiding espresso with aluminum percolation).
Consume a significant source of protein at breakfast
1 to 2 boiled eggs or calves, 30g of goat or sheep cheese or 1 yoghurt (soya, coconut, goat hemp, ewes), foods rich in vegetable protein, if necessary in the form of powder (almonds, chia, hemp peas, soy, rice). And why not fish?
Focus on a protein-dominated breakfast (poultry, fish) and vegetables
Treat yourself to a snack
30g oleaginous (walnuts, almonds, cashew nuts) and / or 1 fruit, 1 to 2 squares of chocolate (black bio mini 70% cocoa).
Opt for a vegetarian dinner
Vegetables and legumes or complete grain products or vegetable cakes. Vegetable yogurt (soy, coconut, hemp) or goat’s milk or ewe’s milk for dessert
If you manage to get rid of sweet taste for dessert, it’s the ideal
Indulge yourself with 1 to 2 squares of quality dark chocolate for example.
Product light = marketing. No interest.
Hunt foods that are potentially high in trans fat (or consume for pleasure, occasionally)
Industrial products using margarines or vegetable fats, therefore based on puff pastry, broken or shortbread, donuts, biscuits, fondues, quiches, pizza, spreads pastries, pastries and any food bearing the mention in the list of ingredients ” vegetable fat “or” partially hydrogenated fat “.
Avoid excess animal protein
- 1 serving maximum per day alternating farm poultry, small lean fish, oily fish, eggs and breakfast preference, optional red meat (maximum once a week), meats occasionally. If you consume ham, prefer it raw, artisanal or organic without nitrites or the blue-white-heart die.
- 1 portion for breakfast: 1 to 2 boiled or calf eggs, 30 g of goat or sheep cheese and why not a little fish!
Salt your food as little as possible
Think of alternatives to give more flavor to the dishes: spices, herbs, salt-reduced gomasio (containing less salt), organic potassium salt (avoid potassium chloride), soy sauce or tamari in small quantities, seaweed, etc.
If you tolerate them, eat lacto-fermented foods weekly
Sauerkraut, lacto-fermented vegetables, fruit kefir, kombucha, etc.
Encourage short circuits
Local Initiatives, Local Purchasing Group, AMAP, Hive Saying Yes, etc.
Master what you eat
Now that you know all these tips, do some spring cleaning in your closet!
Regardless of any sport, move
At least 20min of outdoor physical activity per day.
Practice abdominal breathing every day according to method 365
3 times a day, practice abdominal breathing at 6 breaths per minute (inhale 5 seconds, exhale 5 seconds), for 5 minutes, in a quiet place. If possible, practice full-consciousness meditation, self-hypnosis. The management of emotions is an aspect of life just as important as food and activity: “to be good in one’s head, one’s plate and one’s sneakers” . This is the secret of longevity and the 3 pillars of health!
And the best for “hunger” … have fun!