HEALTHY CHOICE: 12 TOP TIPS FOR Healthy choice



1. TAKE A SOLID BREAKFAST

Breakfast is the first meal of the day and must provide the body with the energy it needs to get going after a fasting period. In addition, a good breakfast avoids snacking throughout the day, reducing hunger and promoting satiety. The National Health Nutrition Program recommends a full breakfast consisting of a cereal product, a dairy product, and a hot or cold drink. Fruit can also be consumed.

2. MAKE AT LEAST 3 MEALS A DAY

Doing 3 meals a day reduces food intake and introduces a routine, giving the body benchmarks. Jumping a meal will blur these landmarks, and the body will store in anticipation of the next deprivation. Breakfast, lunch, and dinner can be complemented by light snacks. The important thing is to ensure continuous energy supply to our body throughout the day.

3. PUT VEGETABLES AND FRUITS AT THE CENTER OF YOUR DIET

Vegetables and fruits, raw or cooked, must be the basis of our diet. Rich in vitamins and minerals, they have a protective role in the prevention of many chronic diseases. The National Nutrition Health Program advises consuming at least 5 servings of fruits and vegetables a day. These fruits and vegetables can be fresh, frozen, or canned.

4. LIMIT CONSUMPTION OF RED MEAT

The National Agency of Sanitary Security (ANSES) recommends not to consume more than 500g of meat per week (excluding poultry) that is to say no more than 70g per day. This includes cold cuts, which is processed meat. Beyond these thresholds, certain cancers could be favored. Meat should not be the mainstay of our diet.

5. VARY SOURCES OF PROTEIN

Fish and eggs are a very good source of protein and a good alternative to meat. The National Health Nutrition Program invites you to eat fish twice a week. Fish also provides iron and Omega 3 for oily fish such as salmon, sardines, and mackerel.

6. THINK ABOUT CEREALS AND LEGUMES

Cereals such as rice and quinoa and legumes such as lentils and chickpeas have very good nutritional properties and are very satisfying. Rich in fiber, vegetable protein, and minerals, they can also prevent certain diseases such as diabetes.

7. PAY ATTENTION TO SUGAR

Sweet foods like biscuits or jams are very caloric and have little nutritional value. Sugar is also hidden in many foods such as sandwich bread. Sugar consumed in large quantities promotes weight gain and the appearance of certain health problems. ANSES advises limiting sugar consumption to 100g per day.

8. SALT SPARINGLY

High salt admission can prompt hypertension. The maximum recommended amount is 6g per day. It is good practice to prefer spices and herbs to salt to enhance and give flavor to dishes.

9. BE VIGILANT ABOUT FAT

Fats are another point of vigilance since they increase the risk of gaining weight and developing cardiovascular diseases. Avoid using too much and know how to choose based on their fatty acid composition. Thus, vegetable oils are good fats, to be preferred for cooking and seasoning food. Conversely, some foods with bad fatty acids such as butter, pastries and fried foods should not be consumed in excess.

10. BAN INDUSTRIAL FOODS

Industrial dishes contain a lot of salt, sugar, and fat, whether they are prepared meals, industrial pastries, or sodas. They are to be banned as part of a healthy and balanced diet. Homemade cooking makes it possible to control the composition and the quality of the recipes and to ensure a good food balance.

11. DRINK ALCOHOL IN MODERATION

Alcohol is extremely caloric and is a major risk factor in the development of many diseases. In addition, alcohol contains so-called empty calories since it has no nutritional properties. Seh2 red wine is recognized as having a health benefit, thanks to its antioxidant properties, at the rate of one drink per day maximum.

12. DRINK WATER ALL DAY LONG

Hydration throughout the day, during and outside meals, is a healthy habit to adopt. It is recommended to drink between 1.5 and 2.5 liters of water a day. Water can also be consumed as infusions or herbal teas.