We all know the slogans “eat, move” or “eat 10 fruits and vegetables a day”, but in practice, how can we apply this good advice to have a healthy and balanced diet? ANSES (the national food safety agency) has issued 10 nutritional recommendations to change our bad habits and move towards optimal health.
These tips include choosing good fats, limiting sugars, reducing meat consumption, increasing legumes consumption, incorporating whole grains, consuming 10 fruits and vegetables per day, being vigilant towards pollutants, exposure to the sun, limiting cooking at high temperatures and finally, the importance of physical activity.
- Choose the right fats for your optimal health.
- Limit your consumption of added sugars.
- Reduce your meat consumption and focus on fish.
- Include more legumes in your diet.
- Include whole grains for better nutrition.
Following these ANSES nutrition recommendations will help you adopt a healthy and balanced diet for better health and optimal well-being.
Choosing the right fats
To be fit, have energy and be healthy, it is important to eat the right fats. This means limiting trans fats found in ultra-processed foods and favoring foods rich in good fats, such as omega 3.
These good fats can be found in fatty fish such as salmon and mackerel, walnut, flax, rapeseed or hemp oils, walnuts, chia seeds and cabbage.
Manufacturers and distributors are also making efforts to improve the composition of their products and offer quality products that are more durable and better for health.
The benefits of good fats:
- Omega 3 helps maintain proper functioning of the brain and cardiovascular system.
- Walnut, flax, rapeseed and hemp oils are rich in essential fatty acids.
- Oily fish are an excellent source of protein and omega 3.
- Nuts and chia seeds are rich in fiber and unsaturated fatty acids.
- Cabbage is a cruciferous vegetable that offers many health benefits.
By focusing on good fats, you can maintain a healthy, balanced diet while promoting your overall well-being.
Limit sugars
It is important to be careful about excessive consumption of sugars. Many foods contain hidden sugars and it's easy to eat more than you need. For example, a glass of apple juice can contain the equivalent of 5 sugar cubes.
ANSES recommends limiting the consumption of fruit juices and sugary drinks to one glass per day, even for industrial juices without added sugar.
It is also important to note that sugar has no nutritional benefit, as our body can produce it naturally from proteins and fats.
Here are some tips for limiting sugars in your diet:
- Favor unprocessed foods and avoid ultra-processed foods which often contain added sugars.
- Opt for natural sweeteners such as honey or stevia to sweeten your drinks and preparations.
- Replace sugary drinks with water, herbal teas or unsweetened drinks.
- Limit the consumption of desserts and sweets. Replace them with fresh fruit or homemade desserts without added sugar.
- Prefer unsweetened whole grains to refined and sugary grains.
By following these tips, you can reduce your carbohydrate intake and improve your diet for better health.
Eat less meat
Even though our meat consumption is gradually decreasing, we still eat more than we need. However, ANSES recommends limiting our consumption of beef, lamb and pork to 500 g per week and that of cold meats to only 25 g per day. A healthier alternative is to turn to fish, which we should eat at least twice a week. Choose a variety of fish, alternating between fatty fish and lean fish.
To maintain a balanced diet, it is important not to neglect vegetables. Vegetables are rich in essential nutrients and fiber, and can provide needed protein when meat consumption is reduced. Stock up on vegetables to support your health and well-being.
Additionally, it is best to avoid preparing fish in unhealthy ways, such as smoking, salting, frying, or cooking at high temperatures. These cooking methods can result in a loss of important nutrients. Instead, opt for light and healthy cooking methods, such as steaming or baking. This will preserve the nutritional quality of the fish.
By reducing our meat consumption and adding more fish and vegetables to our diet, we are promoting a more balanced diet, which contributes to better health and a reduction in our environmental impact.
Eat more legumes
Legumes are an important source of fiber, protein, vitamins and minerals. They are beneficial for our health and can help prevent diabetes, heart disease and certain cancers.
Despite their many benefits, the average consumption of legumes in France still remains too low. Yet, it is easy to add these nutritious foods to our daily diet to reap their many benefits.
Why eat more legumes?
- Legumes are rich in high-quality plant-based proteins, making them a great alternative to animal proteins. They are particularly ideal for vegetarians and vegans.
- They are also an important source of dietary fiber, which promotes good digestion and helps maintain a healthy digestive system.
- Legumes are rich in B vitamins, iron, calcium, magnesium and potassium. They are therefore an excellent way to provide our body with the nutrients it needs.
To incorporate more legumes into our diet, we can easily include chickpeas, broad beans, split peas, white or kidney beans, and lentils in our daily meals. They can be used in many recipes, such as soups, salads, main dishes or even desserts.
Here are some ideas for integrating legumes into our diet:
- Add chickpeas or kidney beans to salads for added crunch and flavor.
- Prepare soups using lentils, split peas or white beans for a healthy and comforting meal.
- Use chickpea flour to prepare vegetarian pancakes or pancakes.
- Incorporate fava beans or beans into pasta or rice dishes for added texture.
By regularly including legumes in our diet, we can improve our health while diversifying our plate with delicious and nutritious ingredients.
Be sure to check each food's nutritional table for its specific protein, fiber, and other nutrient content.
Eat more whole grains
Whole grains are essential for a healthy and balanced diet. They are more filling than refined grains and offer a multitude of nutritional benefits. Unlike refined grains, whole grains retain their outer shell and germ, which gives them a higher content of fiber, vitamins and minerals.
The fibers present in whole grains promote good intestinal transit and contribute to the prevention of chronic diseases such as diabetes and cardiovascular diseases. In addition, the vitamins and minerals contained in whole grains are essential for the proper functioning of our body.
It is therefore recommended to favor whole grains in our daily diet. You can opt for whole grains such as brown rice, quinoa, oats and whole wheat. Also try to choose whole grain products, such as whole grain bread, whole grain pasta and whole grain breakfast cereals.
Be sure to choose organic whole grains, as conventional grains may be chemically treated for preservation. Organic whole grains are therefore a healthier and natural choice for a balanced diet.
With whole grains, you can provide your body with the nutrients it needs to stay healthy and prevent chronic disease. Add them to your diet and enjoy the benefits on your overall well-being.
Eat 10 fruits and vegetables a day
It is recommended to eat at least 10 fruits and vegetables per day for a balanced diet. This nutritional habit is essential for maintaining good health. Fruits and vegetables are rich in essential nutrients such as vitamins, minerals and fiber, which are essential for the proper functioning of our bodies and our overall well-being.
To achieve this objective, it is preferable to favor vegetables at the start of the meal. This allows you to limit sugar consumption and take full advantage of the benefits of vegetables. Raw vegetables, such as salads and greens, are particularly good because they contain enzymes that help improve digestion.
It is important to note that the glass of fruit juice cannot be counted towards the 10 servings of fruit and vegetables per day. Fruit juices tend to contain less fiber and more sugar than whole fruits, so it's best to consume the fruit whole to get the full nutritional benefits.
Here are some tips for easily integrating 10 servings of fruits and vegetables into your daily diet:
- Add fresh fruit to your breakfast, like banana slices or berries in your yogurt or cereal.
- Have a mixed green salad or a portion of raw vegetables as a snack.
- Incorporate vegetables into your main dishes, such as soups, vegetable stir-fries or vegetable gratins.
- Try new vegetable recipes to diversify your diet.
- Choose seasonal fruits and vegetables to benefit from their optimal flavors and nutritional benefits.
By following these simple tips, you can easily reach your goal of eating 10 fruits and vegetables a day and enjoy the many benefits for your nutrition and overall well-being.
Boost your weight loss with Thermoshape, Hydro Off and Spiru from Stimium
In addition to adopting a balanced diet, incorporating complementary products like Thermoshape, Hydro Off and Spiru from Stimium can boost your weight loss process.
Stimium ThermoShape effectively combines extracts of Green Coffee, Indian Nettle, Bitter Orange, Cayenne Pepper and Garcinia Cambodia to support fat metabolism and weight loss, while providing antioxidants like ALA and pepper black to reduce diet-related oxidative stress, as well as chromium and B vitamins for healthy energy metabolism.
Stimium Hydro Off is a complete drainer, combining bitter orange extract, raspberry extract, green tea, dandelion and horsetail extracts to promote the elimination of fats and waste, as well as to maintain electrolyte balance .
Stimium SPIRU , for its part, is rich in amino acids such as leucine, promoting lipid metabolism during exercise and therefore fat loss. In addition, the phycocyanins present in Spirulina act as powerful antioxidants, promoting the metabolism of belly fats and the elimination of lipids in the blood. Spirulina also regulates blood sugar levels and thus contributes to weight loss. Thanks to its richness in proteins, whose metabolism is slow, it offers an additional appetite suppressant effect.
By combining these products with ANSES's healthy eating tips, you can optimize your weight loss results. Always be sure to consult a healthcare professional before adding any supplements to your daily routine.
To optimize your diet and promote optimal health on a daily basis, follow the 10 nutrition recommendations from ANSES. Choose good fats, limit sugars, reduce meat consumption, eat more legumes, incorporate whole grains, eat 10 fruits and vegetables per day, pay attention to pollutants, sunbathe in moderation, limit cooking at high temperatures and do physical activity. These practical tips will help you adopt a healthy and balanced diet.
By following these recommendations, you can achieve better health and well-being. A balanced and varied diet, rich in essential nutrients, can help prevent certain diseases and maintain a healthy weight. It is also important to pay attention to the origin and quality of the food you eat.
Take care of your body by nourishing your body with quality foods and avoiding excesses. Your health is in your hands, so adopt nutritional advice adapted to your needs and enjoy the benefits of a healthy and balanced diet. Keep in mind that small changes in your eating habits can have a significant impact on your long-term health.
