How to eat healthily? The Guide to Eating Healthy!
Eating healthy, sleeping well, living Zen, in a healthy environment, are the keys to our well-being.
In addition to being a pleasure and a necessity, food is an important factor for our health. This is why it is essential to pay attention to what we eat, to balance our meals, to choose the right ingredients, and in particular to favor organic food. You should also adopt the right reflexes for cooking food, storing it, and using the right utensils.
Depending on the age and the intensity of physical activity, nutritional needs are not the same. To eat healthily, find out what to eat based on age, what is the health potential of food, what it brings to the body, and how to choose a healthy and balanced diet. How to eat healthily?
Eating healthy is the secret to living healthy. Our diet is made up of nutrients and provides what is necessary for our body to function properly. 98% of our food is made up of micronutrients and water, 2% of micronutrients. Micronutrients provide energy, micronutrients perform essential functions to keep us alive.
Micronutrients are divided into three main families, carbohydrates, proteins, and fats:
Carbohydrates provide the most energy to the body. They are mainly found in fruits, vegetables, pulses, starchy foods, rice, cereals, sugar, fruit juices, and sugary drinks…
Proteins are of plant or animal origin and contribute to our physical and mental well-being. They play an important role in the manufacture and repair of the skin, bones and muscles, digestive and immune systems, and in the transport of oxygen through the body. Proteins are present in meat, fish and seafood, dairy products, eggs…
Lipids or fats are essential nutrients because they store energy, make up our cells, transport vitamins through our body, and help regulate our body temperature. Oily fish, oilseeds, oils, etc. Are part of the lipids.
Micronutrients are so-called because the body needs them in small amounts. They include vitamins, trace elements, and minerals. They do not provide energy but are essential for the proper functioning of the organism.
Vitamins, A, group B, C, D, E, K are antioxidants, protecting us from damage caused by free radicals.
The major minerals are calcium, magnesium, sodium, potassium, phosphorus, etc.
The most important trace elements are iron, copper, chromium, zinc, iodine, fluorine, selenium.
Different health disorders can occur when the intake of vitamins or minerals is not sufficient. If there are symptoms of deficiency due to deficiencies in our diet, we can use dietary supplements by seeking advice from a doctor or health care professional. How to eat healthily?
Eating healthy is also opting for an antioxidant diet that helps fight against free radicals and premature aging. Malfunctions and toxic effects can indeed result from an excess of free radicals in the body.
Provitamin A, beta-carotene, vitamins C, E, lycopene, minerals and trace elements, omega 3, polyphenols are essential antioxidants to protect us from the effects of free radicals and are present in certain foods.
Certain fruits and vegetables have a high antioxidant capacity and are particularly effective at absorbing free radicals present in our body. Acai berries, red fruits (strawberries, raspberries, blackcurrants, etc.), oranges, apples, potatoes, cabbage, artichokes, for example, are rich in antioxidants. For meals rich in antioxidants, we will favor a healthy, varied diet and the consumption of these fruits and vegetables, as well as oilseeds, spices, walnut oil, green tea.
An acid body is not in good health, acidity can cause more or less serious disorders and diseases. It causes bone fragility. Care must be taken to maintain a good nutritional balance and limit the consumption of meat, cold meats, strong cheeses, and dairy products, cereals, white bread, refined sugars, pastries, salt, and ready-made industrial dishes. And we improve the alkalinity of the body by adopting good habits, like eating fiber, fruits, and vegetables …
Likewise, there are good and bad fats. Our body needs fats because they play an important role in different functions. But eating healthy means consuming it without abusing it and in the right proportions (it would be necessary to consume 4 times less omega 3 than omega 6) to avoid certain cancers or cardiovascular disease.
Mineral salts and especially potassium and sodium are also essential for the proper functioning of our body.
Full calorie foods provide our body with the nutrients it needs while empty calories provide bad nutrients that can be harmful.
Some diets are fashionable but are not necessarily indicated for maintaining good health.
Okinawa’s diet is a semi-vegetarian diet, based on a balanced diet, eating lots of low-energy foods, listening to the body and its needs. It’s sort of a real way of life.
The Gluten-Free Diet is a restrictive diet that must be followed strictly by gluten intolerance. On the other hand, if you do not suffer from gluten intolerance, it is better not to take the initiative to follow this diet without taking medical advice to avoid any nutritional deficiency.
Hypotheses about the benefits of organic farming started to appear around 1840, but it was not until after the Second World War that real awareness arose concerning the harmful effects of the chemicals used in agriculture on our organization.
Today, numerous publications by scientists attest to the existence of a link between toxic products used in traditional agriculture and many pathologies.
This is why we are increasingly looking to consume a balanced and diversified diet to stay healthy and we are turning more and more to organic food.
Providing healthy food and choosing a responsible approach are the main principles of organic farming. Products from organic farming are in fact produced in response to demanding production criteria, without synthetic chemicals and with respect for the earth and the environment, animals, and humans. Organic farming uses natural methods to maintain soil fertility while respecting ecosystems, by practicing crop rotations, using natural fertilizers, and combating pests and insects by introducing cultivation aids. To learn more about organic food, How to eat healthily?
Different labels, such as the AB Label, the European Organic label, the Organic Coherence Label, the Demeter Label, etc. Affixed to organic products help us to choose products that allow us to eat healthily and meet strict regulations. To find out more about organic labels,
Organic products are better for our health because they do not contain residues of chemical fertilizers, pesticides, herbicides, insecticides, fungicides, or other toxic products used in traditional agriculture. In addition, they respect our environment and protect it by making the local economy work.
There are also Associations for the Maintenance of Peasant Agriculture (AMAP) whose purpose is to safeguard the existence of local farms and their development by offering quality products to consumers, without intermediaries. Farmers and consumers are committed to a close partnership where fair prices are applied and where everyone has an interest.
Eating healthy by choosing organic products is one, but you must not forget to vary and balance your diet and to adopt good hygiene reflexes by maintaining healthy cuisine: equipping, preparing, cooking, and storing food.
Equipment, preparation, cooking, or conservation, compliance with certain rules of each of these stages are elements that count for healthy cooking.
The discovery of fire in prehistoric times allowed men to cook their food. Different cooking methods, on a spit, in pots, in earthen pots, ovens have emerged around the world, over time. How to eat healthily?
You can cook your food in water, steam, in the oven, in the frying pan, in the stew, brown or roast it, grill it, or fry it. Some cooking methods bring out the flavors of the food, others help keep vitamins and the nutritional value of food. To eat healthily, it will be necessary to choose the right temperatures and the appropriate cooking time because too long-cooked food and at too high a temperature becomes dangerous for health. The most recommended cooking by dieticians and nutritionists is steam cooking because it is the method of cooking that best preserves the nutritional value of food.
To cook food properly, it is essential and more practical to be well equipped and to have the right utensils. It is important to keep these utensils perfectly clean and to follow strict hygiene when cooking.
Preserving food is essential if you want a healthy diet. Food must, in fact, be kept cold to avoid the proliferation of bacteria or contamination by germs. They can also be kept under other conditions. To know the conditions of cooking and conservation of foods to eat healthily, follow this link. Learning to manage your refrigerator well, acquiring the right reflexes to avoid any contamination of food are habits that allow us to avoid the many risks to our health linked to food. Adopting good eating behaviors to facilitate our digestion, adjusting our diet to our needs, are the secrets to healthy eating.
Eating healthy is only possible if you know how to balance and vary your diet and choose your food. It is sometimes confusing to be faced with the wide choice that is available to us on supermarket shelves, but the labels and labels affixed to the products can help us find our way.
If you want a healthy diet, it’s important to know what you are putting on the plate. Better, in fact, to know the composition of food, the ingredients, and their carbohydrate, lipid, and protein content, and to know how to decode labels. The labels affixed to the products provide us with interesting indications on the ingredients present (the first ingredients on the list are the most present), on food additives which, if they are not natural can be carcinogenic, the expiry dates, their origin… This labeling allows us to make comparisons between different products and their nutritional value and to choose those that will ensure that we eat healthily.
Quality Labels also allow us to give us information on the products and guarantee us a certain quality.
The Red Label, for example, indicates a higher quality product. The Label AB certifies that the product comes from Organic Farming and meets certain requirements, Quality Certified Asset certifies constant product quality, a guaranteed AOC (Appellation d’Origine Contrôlée) product provides information on the origin of a country. , from a region, the AOP (Protected Designation of Origin), meanwhile, is the European label that assures the consumer that the product comes from the geographical territory delimited by the appellation.
Eat a healthy diet means being careful about where the food comes from as there are many health risks. There are risks of different nature, they can be linked to GMOs, the use of insecticides, pesticides, the transmission of diseases by animals often through their excrement or the use of antibiotics, contamination of products by viruses, bacteria and other parasites, our environment which may contain pathogenic elements…
Our diet is at the origin of more than 200 infectious diseases (salmonella, listeria, …) and to protect against contamination, we must adopt strict food hygiene, ensure the quality of the water which can be a vector of contamination (especially in certain poor countries), scrupulously clean the kitchen worktop, utensils, sponges and tea towels, respect the cold chain, good conditions for storing and cooking food. You should also wash your hands thoroughly before and after handling food and keep pets away from food. How to eat healthily?
Crazy got, avian flu, horse meat fraud, adulterated breast milk, contaminated germinated seeds, food scandals abound with their share of diseases transmissible to humans and which can lead to death.
Eating healthy is important, but nutritional needs vary with the ages of life. We must adapt our nutritional intake to our needs and the energy expenditure of our body. They are not the same during the different stages of life and also vary according to whether one is a man or a woman, according to the climate in which one lives or the activity which one exercises during the day.
Eat healthy means providing the body with the macronutrients and micronutrients necessary for living, which are different during growth, during pregnancy, during intense physical activity, when you are sick, or for the elderly.
Eating healthy consists of respecting a good dietary balance, comprising macronutrients (carbohydrates, lipids, proteins) and micronutrients (vitamins, minerals, and trace elements) in good proportions. It is recommended to consume around 55% carbohydrates, 35% fat, and 15% protein.
For babies, the main food is milk, then between 4 and 6 months, food is gradually introduced, starting with vegetables, meat, fish, and eggs, then fats.
In children from 3 years old, the energy needs gradually increase in connection with their development and rapid growth, and around 10 years, the needs are quite high and approach, or even exceed, the nutritional needs of an adult.
Nutritional needs are most important during adolescence. With this period of growth, the body has greater needs. At this age, care should be taken to ensure that children do not lack calcium, vitamins B9 and D, and iron. Girls consume around 2000 Kcal and boys between 2000 and 2700 Kcal.
Between the ages of 20 and 50, when you want to eat healthy with average physical activity, a woman should consume between 2,000 and 2,200 Kcal and a man between 2,500 and 2,700 Kcal.
People who play sports intensively have specific nutritional needs that depend on the frequency and intensity of physical exercise. The contributions will have to be increased proportionately.
Pregnant women can increase their food intake by 100 Kcal per day for the first few months, then by 200 Kcal from the 6th month of pregnancy to meet the body’s additional daily needs. While breastfeeding, the increase may go up to an additional 500Kcal maximum to cover the needs.
Beyond 50 years, it is necessary to reduce food intake because the metabolism is slower, but contrary to preconceived ideas, in small proportion. Women must consume a minimum of 1800 Kal per day and men a minimum of 2000. How to eat healthily?
Eat healthily also means taking into account the fact that some people are more sensitive than others to the risks linked to food. We must be particularly vigilant with children, the sick, and the elderly