Eating healthy is a health issue. Whether in terms of the choice of your food, the method of cooking your dishes, or simply the way you eat, there are certain rules to follow ...
1. Limit industrial products
If you had to choose a single rule to follow to eat healthily, it would undoubtedly be to limit all products from industrial food! Eating less processed food helps avoid food additives. All chemical preservatives and other industrial flavor enhancers are clearly toxic. Processed products are also often packed with hidden sugars and fats.
Our tip for choosing your products: read the nutritional labels carefully and favor the foods whose composition you understand. Stop the names of codes or from chemical formulas!
2. Prefer a natural diet
In contrast to industrial food, natural food consists of directing consumption towards “raw” food, unprocessed or little processed, from as much as possible organic crops. Several “diets”, such as those proposed in the Kousmine and Seignalet methods, have proven that this nutritional approach has many health benefits. Eating healthy is therefore above all to opt for a natural diet.
3. Favor foods with high nutritional density
A portion of food with high nutritional density is a food that provides a maximum of nutrients for a minimum of calories. In other words, prefer low-calorie foods rich in vitamins, minerals, and antioxidants. Guess who gets the palm? With vegetables, of course! In the form of raw vegetables and salads, but also soups!
Conversely, so-called "empty calorie" foods, which contain many calories and very few nutrients, should be avoided. We think in particular of crisps, sodas, candies, pastries and other industrial dishes
4. Limit sugar and sweeteners
Sugar is also found in excess of industrial products. This excess is conducive to weight gain, and to an increase in the triglyceride level in our blood. In addition, the words "no sugar" or "no added sugars" paradoxically reveal the presence of sweeteners, just as harmful to health and to the line.
As part of a healthier diet, it is better to favor the sugar contained in plant products: fresh fruit, maple syrup, honey…
Another tip to remember: avoid white, that is to say overly refined products, which lose a lot of the healthiest nutrients.
5. Limit the salt
Sodium chloride, a refined white salt, is found in excess in our modern food consumption, in particular via prepared industrial products. However, this excess involves health risks, including hypertension and cardiovascular disease.
To eat healthier we should replace our fine salt with potassium chloride, which is often lacking in our food. Or even prefer sea salt mixed with herbs and spices: stronger in taste, we consume less!
6. Eat more than half of your food in plant form
This rule will allow you to remain in affinity with your intestinal flora, thanks to the contributions in good bacteria and in fibers, essential for better digestion. Plants can be eaten raw, cooked, dry or even fermented: there is a multitude!
Eating more plants is also an opportunity to opt for a more natural diet. Eat foods from the earth, "naked" food without packaging (if the plants are fresh), and unprocessed: these are 3 essential factors of a healthy diet!
7. Promote good fats
Our modern diet is often too rich in saturated fatty acids (animal fats) and trans (processed fats). For your health, favor the consumption of unsaturated fatty acids, and in particular Omega 3. Omega-3s have the power to reduce the level of inflammation in the body, to thin our blood and give us better morale. Who says better?
8. Limit cooking at high temperature
Eating healthy also means limiting the cooking of food. Thus, avoid frying in a pan and fried foods (cooking in oil to a high degree) and favor baking in the oven, steam or casserole, and stew.
In terms of temperature, try as much as possible not to exceed 120 ° C, 100 ° C being the boiling temperature of water ... Beyond that, carcinogenic substances such as acrylamide can form and mix with the food.
Finally, be aware that nutrients and vitamins start to lose at 42 ° C… it is, therefore, advisable to eat as much raw food as possible.
9. Beware of your dishes and containers
For your health, choose ceramic, glass or stainless steel dishes. Make sure that the non-stick Teflon on your dishes does not have scratches, which would transmit toxic perfluorinated compounds to your food.
Finally, avoid as much as possible the polycarbonate plastics (PC), PET and PVC, contained in the packaging, bottles of mineral water, storage boxes, cans ... Plastics release the famous endocrine disruptors which we hear more and more talk: bisphenol A, phthalates ... Good to know: this release increases with the temperature of food!
Eating healthy is also and above all, adopting a hypoxic diet!
10. Take the time to eat
Taking the time to eat is also an essential rule to follow as part of a healthy diet. By taking the time to eat well, to appreciate each bite of the food you eat, you also give way to your eating sensations. Satisfaction happens faster, you take the time to feel it ... and you eat both better and less.
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