10 Rules To Eat Well
1: Limiting ultra-processed foods
This very simple rule aims at limiting industrial food, which is a source of sugar and unnecessary and potentially toxic additives. You control what you swallow when you cook fresh food, but not when it comes to industrial foods. In addition, these foods are often predigested, extruded, excessively heated, soft, which can in the long run result in health problems. It should also be noted that processed foods may contain high levels of undesirable and toxic substances.
2: Consuming more than half of his food in vegetal form
This rule stipulates that more than half of his food, by weight, should be consumed in the form of raw, dry, fermented or cooked vegetables; This diet fits perfectly with our digestive physiology and our intestinal microbiota, that is to say the “good” bacteria that live in us and contribute to our health. By following this rule, you also optimize the fiber intake. Present in fresh or dried vegetables and fruits, cereals, pulses, fibers have an influence on blood sugar and transit.
3: Choosing foods with low caloric density
Caloric density is the number of calories contributed per gram of food. Prefer low-calorie foods, ie those that bring you a lot of material but few calories: soups, salads, raw vegetables, fruits, vegetables in general. You are full faster. So much better for the line, but also for longevity, since eating frugally increases the life expectancy in good health for all animal species and probably also in humans.
4: Choosing foods with high nutrient density
The more nutritious a food is, the more it contains vitamins and minerals for a given number of calories. This means that by eating them rather than others that bring empty “calories”, you are providing your body with the micronutrients it needs to give the best of itself. Examples of empty calories: sodas, chocolate bars, chips, crackers, refined foods …
5: Choosing Antioxidant Foods
The antioxidants of a food protect the cells and tissues from the aggression of toxic particles – free radicals, partly responsible for aging and degenerative diseases. Antoxidants are present in many foods: red fruits, walnuts, hazelnuts …
6: Choosing foods with low gycemic index
Foods with low glycemic index (GI) have low blood sugar levels. Compared to other foods with a high GI, this means that they are opposed to weight gain, slow down aging and prevent diabetes and certain cancers. So prefer foods and even meals at low or moderate GI .
7: Balancing His Dietary Fat
You may not know, but the quality of the fat we swallow depends on many essential biological functions: mood balance, fluidity of blood, level of inflammation of the organism. Some fats limit inflammation, oppose blood clots, help keep morale. Health is in balance between the main families of fats (saturated, monounsaturated, polyunsaturated omega-6, polyunsaturated omega-3). This balance is approached with a simple oil of seasoning, rapeseed oil.
8: Ensure the acid-base equilibrium
The modern diet, rich in cereals, animal proteins, salt, is generally acidifying, while, to function well, the body needs to be slightly alkaline. Chronic acidosis in the modern diet is neutralized by renal and respiratory functions, but less and less efficiently as they age. It can then directly affect the bones, muscles, kidneys. It is therefore advisable to avoid excessive acidifying foods, especially when you get older. For example, over- acidifying foods can be replaced with alkalizing foods to prevent osteoporosis and maintain correct muscle mass.
9: Reducing sodium and favoring potassium
The current diet is too rich in table salt (sodium chloride) and too low in potassium salts. As a result, there is a risk of hypertension, arterial stiffness and an increased risk of cardiovascular disease. Choose a diet that brings less salt and more potassium.
10: Eating hypotoxic
Feeding can be a source of potentially toxic compounds, whether they are pollutants such as bisphenol A, phthalates, pesticides, additives such as nitrites, phosphates, dyes. These pollutants, which have nothing to do in our diet, can cause disorders and diseases. And even when cooking you can unknowingly give birth to toxic products from totally healthy foods. This is the case when baked at high temperature.