Balanced Diet of 2021
We all know the slogans “eat, move” or “eat ten fruits and vegetables a day,” but concretely, how to apply these good tips to have a healthy and balanced diet? We give you the ten nutritional recommendations from ANSES (national food safety agency) to change bad habits.
Table of Contents
Choose the right fats.
Eating fat is essential for being fit and healthy. But be careful. It doesn’t mean eating fries, pizza, and other fried foods with every meal! On the contrary, we must favor foods rich in good fats: omega 3. They stand in fatty fish such as salmon, trout, herring, cod, mackerel, walnuts, and linseed oils: hemp, nuts, chia seeds, cabbage, and eggs. We must border the trans fats present in this type of food and responsible for bad cholesterol.
Sugar, we often consume it without knowing it! Because, beyond the lump of sugar that accompanies coffee, we drink a lot, several times, without realizing the quantities we absorb. For example, a glass of apple juice (no added sugar) equals five lumps of sugar (21g), a can of soda equals nine lumps of sugar (36g), and flavored yogurt has five lumps of sugar (18 g).
Unlike fats, we must not forget that sugar has no nutritional value because it naturally produces proteins and fats.
ANSES recommends limiting yourself to one glass of fruit juice or sweetened drink per day, even for industrial juices that are 100% juice without added sugar. Choose fresh fruit juices richer in vitamins, and remember that a glass of fruit juice is not among the five fruits and vegetables per day.
Eat less meat
Even though our consumption decreases more and more every year, we still overeat meat. ANSES recommends imitating it at 500 g weekly for beef, lamb, and pork. And in the case of cold cuts, the recommendation is even more drastic, only 25 g per day.
On the contrary, you must eat fish at least twice a week, alternating fatty fish and lean fish. On the other hand, we avoid fixing them smoked, salted or fried, or even cooked at great temperatures because they no longer have a great nutritional value.
Eat more legumes
Currently, we consume a regular of 11g per day, which is still very little. Legumes are a countless fiber, protein, vitamins, and minerals source. They protect touching diabetes, heart disease, and cancer. Therefore, we do not hesitate to schedule chickpeas, lima beans, peas, white or red beans, and lentils on the menu more frequently.
Eat more whole grains.
If we find cereals in almost all parts of our diet, it is more interesting to favor whole grains. They are much more filling than the others and allow you to avoid biting; they contain more vitamins and minerals and recover digestive comfort. Finally, they would have a real impact on reducing chronic diseases such as diabetes or cardiovascular disease.
Be careful. It must remain consumed organic because the whole grains stand chemically treated for preservation.
Eat ten fruits and vegetables a day.
For a long time, ANSES has recommended consuming at least five fruits and vegetables per day, a target that is too low for many specialists. Five 80g servings of fruits and vegetables represent only 400g / day. We did not hesitate to set the bar slightly higher to aim for ten fruits and vegetables per day, focusing on vegetables to limit sugar.
We put raw vegetables at the meal’s start (salad, vegetables), which improve digestion thanks to their enzymes.
Watch out for contaminants.
ANSES warns that there is a problem with chemicals. The Agency’s work has also highlighted the difficulty of identifying food combinations that meet the population’s nutritional needs. While limiting exposure to contaminants. Exposure levels remain of concern for a limited number of contaminants, including inorganic arsenic, acrylamide, and lead.
As mentioned in their recent Opinions on Total Diet Studies (EAT2, Infant EAT), efforts to reduce the levels of pollutants of concern remain necessary. Ultimately, they will allow the food choices of the population to stand governed by nutritional limitations and not by groups of food contamination.
Bottom Line: If you eat more fruits and vegetables, the risk of chemical contamination becomes worrisome. ANSES believes that there is no solution … except to eat ORGANIC.
Take more sun
The French population generally suffers from chronic vitamin D deficiency. To remedy this, we rely on increased exposure to the sun (be careful, there are no UV cabins. We have just confirmed that they were harmful from the start at. the first minute). We can move towards supplementation with food supplements.
Less strong cooking
Rapid cooking at high temperatures has been increasingly discouraged for some time because they degrade vitamins and trace elements and lead to toxic components.