We do not all have the same dietary needs as they are influenced by our physiology and lifestyle.
It is therefore difficult to define an ideal eating plan that is unique to everyone. However, there are some basic principles for improving eating habits that would benefit many of us and therefore improve our health potential.
The basic principles
- Avoiding highly processed foods.
Many of the foods you find in supermarkets are industrially processed. This processing results in the loss of many of the vitamins and minerals that are essential to our diet.
Aim to buy food in its natural state and choose whole, unrefined foods. For example, whole grains, from which the outer husk has not been removed, provide high quality dietary fibre, protein and fat.
In addition, highly processed foods often contain additives such as preservatives, colourings and sweeteners as well as sugar and salt, which in excessive amounts are harmful to your health.
- Cook more often.
Eating out is rarely the best option. Ready-made meals are full of additives and even if you eat out, the sugar, salt and saturated fat content of your meal is likely to be well above the recommended amounts.
On the other hand, if you cook more often, you can be sure of the quality of the ingredients in your dishes and adapt the quantities to your needs.
- Be aware of where the food you eat comes from.
Buying organic is always a good option if you can, but in any case, the more direct contact you have with the producer, the more you can be sure of the quality of the products on offer and the production process. Say goodbye to synthetic pesticides, antibiotics, growth hormones. . .
- Eat a variety of foods.
You've probably heard that you should eat a varied and balanced diet, but why is this the case?
Every day we need an adequate supply of the 13 vitamins and 22 minerals (such as calcium, magnesium and potassium) from all food groups.
Each food provides a different amount of micronutrients (vitamins and minerals), so eating a variety of foods will ensure that you don't have any dietary deficiencies without having to study the nutritional content of each food you eat.
Note that eating fruit and vegetables is a good way to increase the vitamin and mineral content of your diet.
When we talk about eating at least five fruits and vegetables a day, we consider that a portion of fruit is generally equal to 125 grams of fruit and a portion of vegetables is generally equal to 125 grams of vegetables or 250 grams of vegetables for certain vegetables such as lettuce and cucumber.
- Avoid sugary and alcoholic drinks.
Sugar and alcohol are two of the most addictive substances consumed globally. They have a detrimental effect on your health and cutting down on sugary drinks is a simple way to limit your sugar intake.
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- Adding plant-based protein to your diet.
Pulses, oil seeds and fruits will provide you with a high amount of protein, "good" fats and dietary fibre without the saturated fats that most animal proteins contain (two notable counter-examples being the consumption of poultry and white fish) and which many of us consume in excess which can increase the risk of cardiovascular disease.
- Balance your diet by considering the food groups.
The Harvard Food Pyramid recommends eating:
- fruit and vegetables, whole grains and good quality fats at every meal
-
legumes and dried fruit (1 to 3 times a day)
- eggs, fish and poultry
(0 to 2 times a day)
- dairy products (1 to 2 times a day). One portion
of dairy products is equal to 250 grams of milk or 25 grams of milk
powder
- limit consumption of red meat (one regular size steak per
week), butter, sugar, salt and refined cereals (flours, white bread,
white rice, etc)
- Beyond eating well, remember that regular physical activity and getting enough sleep are essential for your health and are at least as important as your food choices. A minimum of 30 minutes of physical activity per day is recommended.
Sample meal plan
Breakfast
- A bowl of oatmeal with bananas (to replace sugar), seeds and plant milk or yogurt
- A cup of green tea
Breakfast
- Beef steak (regular size steak) or chicken (eating poultry is lower in saturated fat than eating red meat)
- all-you-can-eat vegetable gratin
- a slice of wholemeal bread
Snack
- dried fruit
- a cup of green tea
Evening meal:
- lentil dahl with coconut
- a portion of brown rice
- raw vegetable salad
During the day: 30 minutes of physical exercise.
conclusion
This food plan is simply an example of a balanced diet over a day. It is not necessarily tailored to your specific needs or lifestyle, but you may notice differences from your current eating habits.
