Eat well to be well in body and mind

“You are what you eat”. If you adopt a healthy diet , you can only feel good in your body and in your mind. 

See how to apply this basic rule in your everyday eating habits.

Healthy food or good food  ?

If you eat pasta, rare steaks, sweets and fat every day, your body will reciprocate, in the form of cellulite, dimpled skin and other double chins and bulging stomachs. 

These fast-food-type diets are certainly a delight for the palate, but they are not necessarily healthy.

A balanced diet requires planning and structuring based on an assessment of your daily nutrient needs. 

This includes carbohydrates and lipids – essential for energy production – but also fibre , to promote intestinal transit, proteins , to support cell regeneration, as well as vitamins and minerals .

A healthy and balanced diet therefore fills the recommended daily intake of these essential nutrients for the proper functioning of your body. This satisfaction obviously shows through your mood, your liveliness and your state of mind on a daily basis.

 

How to eat well every day?

By taking into account the energy intake and nutrients present in food, you can draw up a typical diet to follow daily or as often as necessary. Here are the essential elements to place on your plate:

• The water

Better to eat nothing at all than to forget to hydrate yourself in one day. The body being made up of more than 75% water , drink it regularly , whenever your body calls for it – and even more. 

Poor hydration is often the cause of metabolic disorders and other ailments that affect the emunctories, the skin and the nervous system.

• Protein sources

This category includes eggs, fish and meat (red or white), if you are not vegan or vegan. The plant kingdom is also full of plants rich in natural proteins, including soybeans, cereals and pulses.

• Foods rich in fiber and minerals

Fruits and vegetables provide the body with the essential minerals, vitamins and fiber it needs.

• Carbohydrates

Pulses, starches, cereals and bread are rich in carbohydrates and fiber.

• Fats and dairy products

These two foods provide the body with essential fatty acids, calcium and some essential minerals.

 

Eating healthy: a matter of habit!

To learn how to eat healthy, you must impose a strict discipline, but oh so beneficial, in the composition of your plate. 

Remember that a balanced diet is not synonymous with deprivation and suffering. On the contrary, it is even a source of joy , satisfaction and happiness on a daily basis.

• Eat balanced in the morning

Breakfast is the most important meal of the day. Your morning plate should not contain too much fat. Instead, take a bowl of cereal and milk and add a glass of fruit juice or whole fruit. 

A dish of rice pudding, buttered bread or toast with omega-3 rich margarine is also recommended. A substantial meal in the morning will prevent you from cravings and snacking before lunch.

• Learn to eat well for breakfast

You can allow yourself an entire menu at lunch. As a starter, an endive salad with vinaigrette or a dish of raw vegetables does the trick. For resistance, take a mixture of starches and meat, such as roast chicken or fish, slightly enhanced with butter or olive oil. For dessert, a simple portion of bread with cheese or fruit yoghurt is enough. 

Of course, you can compose your lunch based on your desires of the moment. Just be sure to include raw vegetables, proteins, starches and/or dairy products on your plate, not to mention the water as an accompaniment.

• What is good in the evening

At dinner, opt for vegetable soups, purees and other vegetable and pasta salads. In other words, avoid dishes that are too fatty, too spicy, too sweet and too hearty before going to bed. 

Alcohol is also not recommended, although a glass or two of red wine would help digestion.

 

Eat well to lose weight

Just changing the diet mode is not enough to lose weight. This process also requires regular physical activity, sufficient hydration, and respect for sleep schedules. 

Nevertheless, a well-structured diet helps to accelerate or optimize the elimination of fat in the body. Even then, the idea is not to deprive yourself, nor to suffer martyrdom to lose a few pounds on the scale.

Always eat your three daily meals, not without considering some basic rules:

• Limit the consumption of red meats and replace them with sources of vegetable protein and carbohydrates, such as cereals, semolina, chickpeas, beans and soybeans,

• Reduce the consumption of saturated fats to a strict minimum , especially cheeses, cold cuts, sauces and pastries,

• Favor salads and raw vegetables , _

• Always apply the rule of 5 fruits (especially dried fruits) and vegetables per day,

• Drink at least 1.5 L of water per day.

Slimming diets, concocted by dieticians and nutritionists also exist, if you want to lose weight according to a specific schedule. You are free to follow these programs and observe the results for yourself.