Eating for Good Health: A Simple Guide to Balanced Nutrition
Eating a balanced diet is the key to maintaining good health and achieving an appropriate weight. The good news is that it's not all that complicated! Which foods should you prioritize, which ones should you avoid, how much to consume, and at what frequency, according to your individual needs and requirements? By following a few guidelines, you can achieve a well-balanced diet. We're here to provide you with all the information you need.
Apart from breast milk, no single food contains all the nutrients essential for the body's functioning: proteins, fats, carbohydrates, vitamins, minerals, trace elements, and fiber. The more diverse and varied your diet, the better you cover your daily nutritional needs.
What Is a Healthy Diet?
The first rule, and an important one at that, is to consume at least one food item from each of the following categories daily:
1. A portion of starchy foods.
2. A portion of fruits and vegetables.
3. Meat, fish, or eggs.
4. Dairy products.
5. (Good) fats, in small quantities.
These categories complement each other to provide your body with the necessary nutrients to stay in good shape. Another essential element not to be forgotten daily is water!
Another important piece of advice: vary the foods you consume within each category from day to day (e.g., for starchy foods: bread, pasta, rice, potatoes...). Don't worry if you struggle to achieve balance in a single meal or day; what matters is maintaining it over the course of a week.
How to Create a Balanced Meal?
The body doesn't require all food groups in equal quantities. Some categories should be more prevalent (forming the base of the food pyramid), while others should be consumed in smaller amounts (at the top). This results in the following daily guidelines:
1. Water in abundance. Drink at least 1.5 liters of liquids, including water and non-caloric beverages, during and between meals. Avoid sugary or artificial drinks; you'll find no greater benefit than in natural spring water (or tap water adapted to our needs).
2. Starchy foods at every meal. This includes grains, cereal-based products (rice, pasta, semolina, wheat, bread...), legumes (lentils, beans, peas...), and potatoes, preferably whole.
3. 5 servings of fruits and vegetables, equivalent to at least 400 grams, at every meal, in various forms (cooked, raw, blended...).
4. Meat, fish, or eggs, but in smaller proportions compared to accompaniments (starchy foods and vegetables). For meat, opt for lean cuts; for fish, include fatty varieties.
5. 3 servings of dairy products at each meal, alternating between milk, cheese, and yogurt to strike a balance between fat and calcium intake.
6. A moderate amount of fats. Diversify your sources (oils, butter, margarine...) and consume them in moderation.
7. Sweets sparingly, especially those with a high glycemic index. All of them are calorically dense, either due to their sugar content (sodas, candies...) or a combination of sugar and fat (pastries, baked goods, chocolate...).
8. Alcohol in moderation. Limit your intake to 3 glasses per day for men and 2 for women. Alcohol is the only food your body can do without.
How to Determine If You're Eating Healthily?
French eating habits die hard: a light breakfast, a quick lunch, and a more substantial dinner. However, to continuously provide your body with the energy and nutrients it needs, it's essential to distribute your meals throughout the day.
1. Breakfast: Essential, it should be substantial (25 to 30% of daily intake) and well-rounded, including a beverage, cereal product, dairy item, fruit, and a touch of sugar (jam) and/or fat (butter).
2. Lunch and dinner: Ideally, they should consist of an appetizer (preferably raw vegetables or soup), a main course with 100 to 150 grams of meat, fish, or eggs, vegetables (200 grams), and starchy foods (50 to 100 grams cooked), a dairy item, and a fruit. For example: grated carrots/steak/green beans/steamed potatoes/yogurt/compote.
3. Snacking: Not mandatory, but it helps better distribute your energy intake throughout the day. Depending on your appetite, choose from fruits, cereals, or dairy products.
Balance Your Menus to Suit Your Needs
Because every individual is unique, these fundamental rules must be adjusted according to specific requirements. The proportions and quantities should be adapted based on gender, age, condition (pregnancy, breastfeeding...), and activity level.
It's also important to listen to your appetite, as it varies from person to person. Pay attention to your body's hunger and satiety signals. Additionally, consider your lifestyle: some people are content with a sandwich for lunch, while others dine at restaurants. This doesn't matter; what's important is achieving overall balance over the day and week.
Lastly, personal tastes and habits play a significant role in the dietary choices we make. There's no need to force yourself to eat broccoli if you dislike it, as many other vegetables offer similar nutritional benefits. Dietary balance also means knowing how to navigate among and between different food groups.