7 tips to make a healthy meal



To take care of your figure without breaking your head, you only need to keep in mind 7 small, easy-to-remember rules. Keep your slimming course by favouring balanced meals.





1/ Favour "home-made" meals as much as possible.


It's difficult to prepare a perfectly balanced meal with industrial foods. Whether it's ready-made salad dressings or canned ravioli, industrial foods are often far too rich in sugar, salt and saturated fatty acids. Not to mention all the additives they contain...


2/ Diversify your diet


You will thus provide your body with all the nutrients it needs: proteins, carbohydrates, lipids, vitamins, mineral salts (e.g. calcium, iron), fibre... To do this, it must contain at least one representative from each food group: starchy foods (e.g. potatoes, wholegrain cereals) will mainly provide carbohydrates and fibre, for example, fruit and vegetables provide vitamins and mineral salts, while meat, fish, eggs and seafood are rather excellent sources of protein.... Without forgetting dairy products, which provide a lot of calcium.


3/ Roughly evaluate the right portions


Ideally, a balanced meal should contain one to two portions of vegetables (one portion is about 120 g), one portion of fruit (120 g), one portion of meat (between 100 and 120 g), fish (between 100 and 150 g) or 2 eggs, one portion of starchy foods (about 150 g or even more for sportspeople) and a dairy product (e.g. 1 jar of 125 g yoghurt or a 30 g portion of cheese).




4/ Prefer fresh and raw fruit and vegetables

Everybody repeats it: you need to eat 5 portions of fruit and vegetables a day to keep in shape (ideally 3 of vegetables and 2 of fruit). Although it is of course possible to cook them, it is still advisable to eat them raw as often as possible, as cooking deteriorates their vitamins. So try to include at least one portion of raw vegetables (e.g. carrot or cucumber salad) and one raw fruit in your daily meals. It's even better if it's seasonal fruits and vegetables produced near you.


5/ Keep a light hand on salt

In France, we often tend to over-salt our food. This is a regrettable mistake, as too much salt can lead to high blood pressure, which is dangerous for your health. To avoid losing any flavour, use Provençal herbs, spices and herbs to spice up your dishes.





6/ Choose your fats well


The body needs fats to function properly, but not all fats are created equal. For a well-balanced meal, it is advisable to limit saturated fatty acids of animal origin (e.g. butter, deli meats), whose excessive consumption increases the risk of cardiovascular disorders, while favouring unsaturated fatty acids (e.g. omega-3, omega-6, omega-9) of plant origin, which preserve the health of the cardiovascular system. They can be found in olive oil, rapeseed oil or walnut oil, which has an excellent omega-3/omega-6 ratio: think about it for your salad dressings.

7/ Opt for good cooking


If you wish to make a balanced meal, it is better to avoid cooking that requires a lot of fat, such as frying for example. On the other hand, you can easily use steam cooking, in court-bouillon or in papillote.
Two concrete examples of a balanced meal:

Menu 1

·        Endive salad (seasoned with walnut oil and balsamic vinegar)
·        Salmon en papillote served with zucchini and brown rice
·        1 plain yoghurt
·        1 apple

Menu 2

·        Mozzarella tomato salad with a little olive oil
·        Roast chicken with steamed potatoes and green beans
·        1 fruit compote

No comments:

Post a Comment