S'alimenter sainement, c'est possible! Santé Chaînes E

Healthy Eating Tips

Importance of Nutrition

• Food is crucial for our well-being; a healthy and varied diet can prevent issues like overweight and fatigue.

• Following 10 wellness tips can help start your day on the right foot.

Daily Fruit and Vegetable Intake

• Aim for at least 5 portions of fruits and vegetables daily, varying types as much as possible.

• Prefer seasonal produce grown locally, and choose whole fruits over juices to retain nutritional quality.

Balanced Meals with Carbohydrates

• Include starchy foods such as bread or cereals in every meal, alternating with potatoes, whole pasta, or rice.

• Listen to your body; eat just enough to feel satisfied without hunger.

Flavoring Without Excess Salt

• Taste food before adding salt; use herbs and spices to explore new flavors instead.

Reducing Meat Consumption

• Consider going meatless for several days; substitute with fish, eggs, or legumes.

• When consuming meat, opt for lean options like poultry or game. Limit red meat (beef, lamb) to once a week and avoid processed meats.

Fish Recommendations

• Eat fish one to two times per week, focusing on fatty varieties like salmon or sardines due to their omega-3 content.

• Avoid fried fish or pre-prepared salads containing fish.

Hydration Guidelines

• Drink 1.5 liters of water daily (8–10 glasses), spreading intake throughout the day.

• Limit coffee/tea consumption to one or two cups per day and restrict sugary/alcoholic drinks to one serving daily.

Healthy Fats Choices

• Favor vegetable oils (e.g., olive oil or peanut oil); use butter/margarine sparingly for finishing dishes.

Dairy Consumption Advice

• Consume two servings of low-fat dairy products daily (milk, yogurt).

• Enjoy other cheeses in moderation; consider soy-based calcium-enriched substitutes. Avoid gratin dishes.

Treating Sweets Sparingly

• Reserve sweet/salty treats for special occasions while monitoring intake of sugary snacks and fast food.

Cooking Methods