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Eat healthy ? The 6 pillars of healthy eating..

Eat healthy. On this question, we all have an opinion. For some, eating healthy is eating organic. For others, it means eating without… without fat, without sugar, without gluten. For others still, it’s being vegetarian or banning all industrial products and doing everything yourself, it’s eating everything and ensuring the variety of foods, … in short, it’s so many things and sometimes contradictory , that sorting out seems important to me.

So, I wondered what the consensus is on food? what were the points on which scientists and doctors agreed.

 I found 6 that I think really hold up.          

1 / Eat fruits and vegetables

This is the absolute consensus of everyone. Fruits and vegetables are excellent for your health. They are high in vitamins, minerals, antioxidants and fiber, in addition to being low in fat. It is the natural anti-rust of our neurons because they have a beneficial effect on the aging of our bodies.

 The benefits of vegetables.

A vitamin bomb.

Vegetables are a source of vitamins essential for the proper conduct of biochemical reactions that occur in the body.

They improve the acid-base balance of our body And that is super important for the proper biochemical functioning of our body.

We must avoid having a too acidic pH and do everything to maintain the pH of our body at an adequate level.

They promote good digestion Because it is an important source of fiber. And who says fiber says happy intestine and flat stomach !!! They make the skin more beautiful.

Vegetables are an important source of carotenoids, among them beta-carotene known for its antioxidant properties that neutralize free radicals, substances that damage the cells of the body and are responsible for the premature aging of our cells.

 Beta-carotene is known to make the skin more beautiful and slow down the aging of the skin of people who consume it. They hydrate our body. And yes, some vegetables are also mostly water.

They are an excellent way to provide our body with the quantities of water it needs (like cucumber, for example). They are good for our bones. Rich in potassium and magnesium, they enhance the action of calcium .

They prevent the breakdown of muscle tissue. It is less known, but vegetables consumed in large quantities have the ability to reduce the activity of enzymes that break down muscle proteins. Clearly, they reduce the breakdown of muscle tissue and protect our muscles.

They are great slimming allies Because they provide very few calories with the exception of the potato rich in carbohydrates with a high glycemic index.

We prefer green leafy vegetables then those of the cruciferous family (cabbage, broccoli, etc.) and we consume less those rich in carbohydrates such as sweet potatoes, pumpkin, carrots, etc. raw or cooked as you wish.

As for the fruits … They are key to our health and must occupy an important place in our diet. Source of vitamins, minerals, fiber, rich in antioxidants and energy, they play a central role in the general protection of our body.

They are rich in water. And it is even one of the most water-rich food categories. Hence their thirst-quenching and hydrating power.

Rich in vitamins. And there the record is bluffing .

Vitamin C: Along with vegetables, fruits are our main source of vitamin C in our diet. Vitamin C has antioxidant properties and protects the cells of our body from damage caused by free radicals. It helps maintain skin integrity, heal wounds and absorb iron from food. Best off: kiwi, strawberries, orange, lemon, grapefruit

Vitamin A: Pigmented fruits are rich in carotene, which can be recognized by the bright colors of the different fruits. The more colorful they are, the richer they are in vitamin A, which is necessary for the development of vision and the growth of bones and muscles. Best off: nectarine, apricot, peach, kiwi, almond, tangerine, melon

They are also rich in potassium, a mineral that helps maintain water in our cells, muscle contraction and promotes proper kidney function. And calcium. Especially fresh figs, strawberries, raspberries, kiwi, tangerine.

Rich in carbohydrates. Fruits are made up of simple sugars, glucose and fructose, whose very low glycemic index allows energy to be released slowly throughout the body. They are used as fuel by the body.

And in fiber. This is key for intestinal transit and the good health of our intestinal microbiota, guarantor of our immune system. 80% of our immunity comes from our intestines. In addition, fiber promotes satiety, lowers blood sugar which helps maintain a balanced diabetes and reduces the absorption of cholesterol.

Best off: banana, raspberry, strawberry, orange, pear, plum, apple. Raw and cooked, fruits and vegetables really are a mainstay of healthy eating.

2 / Eat less

We eat too much and often without really being hungry and without really being aware of what we are eating. We eat out of automatism, out of habit, because it is time, because we are anxious, tired, stressed,… for many reasons if not the only one that is valid, namely being hungry.

So, try to practice these few common sense rules that we tend to forget.

Divide the proportions of your plate by 2

Leaving the table still a little hungry

Avoid refilling Ban cheeses and sweet desserts

 Practice the food decrescendo Practice the 4 p.m. intermittent fast. One day a week, we stop eating after lunch and do not eat any food before breakfast.

And once a year, we do a water fast to detoxify our body and mind.

3 / Eat healthy, ban industrial products

 They’re packed with trans fatty acids, chemical preservatives, and salt. Nothing is good about these products. I run away from them and yet I’m really not a cooking ace. I have decided that not knowing how to cook and having no real desire to learn, I choose very good quality fresh products and eat them either raw or steamed. Anyone can successfully steam zucchini, fish in foils or soft-boiled eggs. I buy fresh sheep’s or goat’s cheese, never industrial cheeses.

4 / eat healthy, eliminate bad sugars

There we must distinguish the complex carbohydrates contained in pasta, cereals and potatoes which the body needs for its energy and simple carbohydrates or fast sugars which are harmful and addictive. All processed products contain it, sodas, candies, fast food, alcohol, products made from refined flour like white bread. These industrial sugars are addictogenic and they have inflammatory effects on our body. They are responsible for many diseases such as obesity, diabetes, cardiovascular disease. They promote the storage of fat.

Watch out for hidden sugars!

The problem is that sugar is hidden in a phenomenal number of products, including and confusingly salty foods like ham, cold cuts in general, or industrial vegetable soups. All industrial products are full of them and it is really difficult to completely remove them from your food. Read the labels and you will be surprised at how important sugar is in our diets. It’s quite scary. The answer is in cooking fresh, raw, unprocessed produce.

A point on the fruits.

Eaten raw, they are certainly sweet but they are rich in fiber and therefore their digestion is very different from that of white sugars.

On the other hand, as soon as the fruits are squeezed, they turn into a sugar bomb because they are no longer mixed with fibers. This is the reason why industrial orange juice is as bad for our health and our figure as soda.

If you make juice at home, centrifuged or cold pressed, keep in mind that to be beneficial for your health, the juice must be composed of 75% vegetables or it is a sugar bomb.

Some simple tips that work for healthy eating:

Remove sweet desserts, cereal or chocolate bars, sweets, industrial cakes, spreads, jams, all white flour.

Remove all that overnight without decompression because sugar is a drug that must be weaned off.

Replace white flours and cereals with semi-complete flours and cereals, fruit compote that you make yourself

Examine the labels of the industrial products you consume: yogurts, tomato sauces, breads, cereals, salad dressings, vegetable soups, cold cuts, etc. Avoid sweeteners that keep you craving sweet and prevent you from quitting.

What are the beneficial effects of eliminating bad sugars?

 More energy, less fatigue and a better mood

 Weight loss especially abdominal fat

 Loss of cellulite: sugar is inflammatory and cellulite is an inflammation of fat Stop cravings and the urge to eat all the time

5 / Eat healthy, don’t forget the proteins

Proteins are fundamental to our health.

Because proteins are the “building blocks” of the body. They make it possible to manufacture muscles, bones, hair, nails, skin… all organs but also hormones, enzymes and antibodies,…. What is a protein?

Proteins are fundamental materials of living matter. The only source of nitrogen in the human body, protein is essential for life. They are made up of amino acids (usually more than 50) linked together. Among these amino acids, there are 8 that the body cannot manufacture that are called “essential amino acids”: it is therefore through our diet that we must provide them. Most of our foods contain it. Biochemically, they are large molecules made up of varying length chains of amino acids. The amino acid is therefore the unitary structure of proteins.

What are they for ? They play multiple roles in our body. In fact, proteins are used to build and renew skin, bones, muscles, hair and nails. It is also thanks to proteins that our bodies can defend themselves against viruses and bacteria. Necessary for many biological functions, they quite simply maintain our organism.

There are 2 major sources of protein.

Proteins of animal origin

 They are found in meat, fish, eggs, shellfish, dairy products. Animal proteins are the most complete in amino acids, that is to say they contain all the amino acids essential for growth and maintenance of the integrity of the organism, and in particular the egg which is the reference protein source, with all essential amino acids represented.

Vegetable proteins They are present in cereal products, legumes (lentils, beans, chickpeas, split peas, dried beans), oilseeds (almonds in particular), quinoa, soybeans and tofu, dried fruits. Their content of essential amino acids is generally lower than animal proteins and their profile is further removed from that of the body’s needs.

However, it is possible to obtain a sufficient supply of essential amino acids with vegetable proteins. To do this, simply combine the proteins whose limiting amino acid is not the same. For example, cereals are low in lysine but high in sulfur amino acids. Legumes have the complementary profile, they are deficient in sulfur amino acids and relatively rich in lysine. Their combination is ideal.

So, to obtain a balanced diet in amino acids from vegetable proteins, it is thus necessary to combine different vegetable foods and in particular: legumes (lentils, beans, peas, etc.) with cereals (rice, wheat, corn , etc.).

Keep in mind that, ideally, our diet should provide as much plant protein as animal protein.

6 / Eat healthy, think of nuts and oil seeds

Walnuts or pecans, almonds, hazelnuts, flax seeds,… all nuts and oil seeds are good for health because they contain good fats and are rich in protein.

Like pulses, oilseeds contain between 10 and 25g of protein per 100g, which is more than some meats or fish; however, they generally lack lysine, methionine and cystine, three essential amino acids. A small serving of legumes or animal protein will be enough to provide the missing amino acids.

The peanut wins the prize for the protein content of seeds and nuts with almost 30 g per 100 g (or nearly 10 g per serving). This is followed by the almond, which with 25.4 g / 100 g provides enough protein per serving (7.5 g) to be able to claim to replace part of the animal protein consumed each day. They are also a good source of fiber and have good nutrient density. Nuts and oil seeds provide substantial amounts of vitamins B1, B2, E, calcium, magnesium, phosphorus, potassium, zinc, selenium, but also fiber, with contents ranging from 3 to 8 g of fiber per 100 g .

For magnesium, choose Brazil nuts, cashews and almonds. If you’re low on potassium, go for almonds. For calcium, almonds, hazelnuts and Brazil nuts figure in the top three. Brazil nuts also contain a lot of selenium, an important antioxidant. If you’re low on iron, turn to hazelnuts, cashews, and macadamia nuts. There you have it, now you have the 6 pillars of healthy eating.

choose fruits and vegetables

eat less

ban industrial products

eliminate bad sugars

don’t forget protein think nuts and oil seeds

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