Human beings need food in order to live. But this is not a reason to eat anything. The secret to staying healthy and living longer is to eat a healthy, balanced diet.
So irrespective of your size and weight, it is essential to vary your meals during the week while observing a proper diet.
Below are some food consumption guidelines and examples of balanced recipes to include in your diet in order to stay in shape.
Why eat healthy and balanced?
Human beings need more than 2000 kcal per day. A healthy diet should contain a healthy mix of:
- vitamins, and
You can only consume these nutrients in the right proportions by combining various complementary foods. But there are a few principles that need to be followed in every meal.
A varied and age-appropriate diet helps you to stay healthy and prevents certain diseases such as cardiovascular, osteoporosis, diabetes and cancer. A healthy diet is also associated with physical activity, it promotes weight maintenance.
The key to staying healthy and maintaining a healthy weight is to follow the food pyramid. And really, it’s not complicated! You just need to follow a few key principles.
Apart from breast milk, there is no other food that brings together all the nutrients necessary for the functioning of an organism. These nutrients include: proteins, lipids, carbohydrates, vitamins, minerals, trace elements and fibres. The more you vary and diversify our diet, the more you increase your nutrient uptake.
Eat at least one food from each of the food groups: starchy foods, fruits and vegetables, meat-fish-eggs, dairy products and fat.
Vary the foods you consume from each family. For example, you can choose between bread, pasta, rice and potatoes for your starchy foods. Don’t panic if you’re having trouble balancing your diet in a meal or a day, the important thing is to do it throughout the week.
Learning how to plan your meals
Meal planning is a good way to establish good eating habits.
Here you must favor the starters of vegetables, raw or cooked, etc. or even fruit. This will help you reach the nutritional recommendation of 5 fruits and vegetables per day.
The main course
Build your main dishes around a serving of beef, fish, ham or eggs, accompanied by vegetables and starches (potatoes, pasta, rice, pre-cooked wheat, semolina, corn, pulses, etc.). Meat, fish or eggs are a component of the main course but not the dominant one.
The recommended daily allowance for an adult is around 100 to 150g. Make sure that the accompanying amount is greater than that of the animal product.
Favor fruits (raw, cooked, in compote, in the oven or in clafoutis) and dairy products. They provide good nutritional balance while adding a gourmet touch to your meal.
Also consider seasonal products in your meal planning. They have many advantages, including better taste quality.
5 incredible recipes that you need to include in your habits
Healthy and balanced meals should be composed of 100g to 150g of meat (chicken, veal, etc.) or fish (salmon, tuna, etc.), 200g of green vegetables or raw vegetables, 125g of starch (potato, rice, pasta, quinoa) or 50g of bread and a dairy product (yogurt, cottage cheese, cheese). The most greedy can add 1 fruit to all of this.
You can, of course, make some gaps during your week by varying lunch. There’s nothing quite like a cake, a fruit tart or a crumble.
But be careful, even if it is a fruit dessert, do not binge and rebalance your diet during the next meal by eating a few light green vegetables with a drizzle of olive oil for flavour.
Here are some simple recipes you can include in your healthy and balanced diet.
- Recipe 1
Starter: Tray of endives with Salakis sheep cheese
Main course: Poultry aiguillettes with sweet mustard + 125 g of rice + 100 g of green vegetables
Dessert: Light chocolate mousse
- Recipe 2
Starter: Crunchy vegetable bush, ricotta with fresh herbs
Main course: Duck with red cabbage and potatoes
Dessert: Fruit salad
- Recipe 3
Starter: Eggplant canapes at Ossau-Iraty Istara
Main course: Cod fillet with gingerbread + 100 g green vegetables
Dessert: Light Pana Cotta with blueberries
- Recipe 4
Starter: Beet cannelloni, diced Roquefort with vegetable herbs
Main course: Veal chop and candied carrots
Dessert: Melon shell with red berries
- Recipe 5
Starter: Mushrooms stuffed with vegetables and mascarpone
Main course: Monkfish curry in coconut milk + 100 g of rice + 100 g of green vegetables
Dessert: 1 Firm and Fondant Sveltesse
You will see the change very quickly if you stick to these recipes and implement them ASAP. They are effective and will give you the satisfaction you expect.