Eating well to be healthy – The rules of a balanced diet,
Having a good diet is essential for fitness and health. In this area, the excesses are as bad as deprivation and the amount must be allied to quality. Meals should be varied, with all the food groups.
Nutrition studies the food and how our body uses.
The importance of good nutrition dates back to 400 BC Hippocrates said that “food was our first medicine”, and according to the Millennium Chinese medicine, foods are also remedies which it is important to respect a mode specific job to prevent and even treat diseases.
Notes about the link between diet and health: It has been demonstrated the link between nutritional deficiencies and serious illness. These forms of malnutrition are relevant in developing countries (blindness due to vitamin A deficiency or cretinism due to iodine deficiency). However, we also know that beyond malnutrition diseases are related to nutritional factors. There is evidence that cardiovascular diseases and cancers are linked to the way we eat. Similarly, dietary factors are associated with the occurrence of many other widespread diseases such as diabetes, osteoporosis or obesity. A “good” nutrition is a key factor in “good” health.
Eating well to be healthy
What is balanced diet
To stay healthy the body needs a certain proportion of macronutrients: carbohydrates, fats and proteins and micronutrients: vitamins and minerals. Unfortunately the current drifts due to our lifestyles unbalance and deconstruct the way we feed ourselves.
It is through nutrition education that is restored things, which provides benchmarks. More information is given early, children, and the better habits. Parents are obviously the vectors to eating habits levels. We see childhood obesity and adult increasing in alarming proportions in recent years but the plans are often unnecessary; the patients simply do not know eat correctly with respect to their needs.
“The variety and moderation in our diet”
Calorie food: a bit of theory …
There is much talk of calorie needs per day.
Here is some information to enlighten you: The recommended calorie intake depends on gender, age and activity level. Whatever the amount of those calories are recommended to bring:
- 50 to 55% of energy as carbohydrate (1g carbohydrate = 4 kcal)
- 30 to 35% as fat (1 g of fat = 9 kcal) including 8% polyunsaturated fatty acids, and
- 10 to 15% as protein (1 g protein = 4 kcal).
This corresponds to a sedentary adult man (2100 kcal / day):
- 290 g of carbohydrates (in bread, rice, pasta, potatoes and all sweet products);
- 70 g of lipids (in the fat and all lipids “hidden”);
- 70 g protein (in meat, eggs, fish, dairy products, pulses).
How do we organize the plate?
Unfortunately, there is no one food to obtain this result, and this is where it gets complicated. The food selection to tend to that goal is not easy. It should be noted that no food is harmful and to be avoided. Nothing is wrong are some habits that are bad. We must therefore eat anything for fun. You will find a visual cue in the food pyramid at the site of the INPES for the proportions of each food group.
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Power: vary the pleasures!
We must above all fight against monotony for more and more food variety on our plates. That is to say, playing with the equivalencies within the same food group. This way the food combinations allow you to have attractive menus.
there are as starch (38 to 40 g) and therefore calories (180 to 200 kcal) in:
- 75 g of bread, a third rod,
- 50 g of rusks or 4-5 rusks,
- 200 g of potatoes,
- 150 g to 170 g of pasta or rice cooked,
- 220 to 230 g of cooked legumes.
For lipids, sources vary between vegetable fats (oil) and animal (or butter creams) to balance the intake of saturated fatty acids, polyunsaturated fatty acids and cholesterol. (Warning butter and margarine are also high in calories because they contain much fat, but of a different nature).
Be alert to “hidden” fats in meats, pastries, frozen ready meals, some cream-based desserts; because they will quickly tend to unbalance your diet.
much protein (18-20 g):
- 100 g of meat;
- 100 g offal;
- 100 g of fish;
- 100 g of poultry;
- 2 eggs ;
- ½ liter of milk or four yoghurts;
- 70g of cheese and 90 g of Camembert;
- 180 g of white cheese.
The importance of the organization
Quality is one thing but the daily organization is a fundamental basis of a good diet . The ideal composition of a day is to make 3 meals (if needed snack), especially not skip breakfast, much less meals, here are the recommended structure for a meal:
- An entry of vegetables cooked or raw or soup;
- Meat, fish or eggs as a source of protein and iron (or an equivalent plant such as dried vegetables, grains and soybeans);
- A baked vegetable dish (with a meal) and a fruit, at least one crude for fiber, vitamins and minerals;
- A starchy food (pasta, rice, potatoes, pulses and other grains) to another meal as a source of complex carbohydrates, fiber and minerals. Do not forget that the bread is part of this group.
- A fat for essential fatty acids and some vitamins,
- A portion of cheese or the equivalent in milk products, calcium intake Bread;
- Water, essential for hydration and supplementation of minerals.
Balancing food is good, but it is not always easy in practice, then balance on the day by compensating for any imbalance noon on the rest of your day. especially balanced diet we talk about your week.
What does “10 Eating fruits and vegetables a day! “?
Sentence beacon of major communication campaign aired in 2000 for the consumption of fruits and vegetables.
You also may have heard: “10 day” launched in early 2000 by INTERFEL,
All in all: you can count the leaves of basil on tomato or lemon juice on the fish fillet …
Every kind of salad of mixed salad is recorded, each ingredient in a vegetable soup, too, so that it actually happens very quickly to 10!
The protective effect of fruits and vegetables is linked to the action of antioxidants they contain, such as vitamin C and carotene, as well as the presence of other vitamins and trace elements and their high fiber content. The real reference for healthy said power would be to incorporate at least 2 to 4 servings of fruit and 3-5 servings of vegetables per day, which corresponds to at least 500 g.
Clearly, remember to eat every day of fruits and vegetables, the most diverse possible and in all forms: raw, cooked, as juice, soup, and become a “large consumer of fruits and vegetables!”
Thank you Eating well to be healthy