Eat well: the keys to eating intelligently

Since January 2019, the National Nutrition and Health Program (PNNS) has advocated the consumption of a portion of legumes, “which can be considered as substitutes for poultry”, at least twice a week. “Very nourishing, particularly rich in fiber, legumes also constitute a “prebiotic”, that is to say a food for beneficial intestinal bacteria”, explains Luigi Fontana, doctor and co-author of “The Long Life Table », ed. Rouergue. Legumes are also “an excellent source of protein and, if consumed with whole grains, they provide all the essential amino acids necessary for the well-being of the body,” he adds. And to explain that eating it has a positive effect on the loss of fat mass and on the prevention of diabetes, obesity and cardiovascular pathologies, and even certain forms of tumors. In practice, lentils, dried beans and chickpeas are rinsed, then soaked overnight in fresh water, changed several times (to eliminate phytic acid), before being cooked with aromatic herbs (bay leaf, rosemary) which improve their digestibility.

Discover the recipe for vegetable couscous, bulgur and merguez

Promoting satiety and intestinal transit, reducing the risk of cardiovascular diseases, obesity, type 2 diabetes and colorectal cancer, fibers are our best friends (and those of our bacteria). Alas, we only eat on average 20 g per day when health authorities recommend that we ingest 30 to 40 g per day! Where to find them? In vegetables, fruits and legumes. In practice We prefer gray or black bread to white bread, we put on the menu artichoke, raspberry, prune, pear, pumpkin, date, spinach, sweet potato, Brussels sprouts, etc.

Discover the recipe for Green lentils with candied tomatoes

Full of fiber, vitamins and anti-oxidants, low in calories… Fruits and vegetables are good! Not to mention that they contribute to satiety and are easily digested, especially when cooked. According to specialists, plants form the essential part of a balanced diet, especially if you favor the “rainbow” on the menu. Red, green, purple, yellow, all colors that result from specific antioxidants. Eating lots of fruits and vegetables means eating less and eating better. In practice We buy them in season, locally, in small quantities, ideally every two days. Raw or cooked, whole, in pieces or mixed, we multiply the flavors and textures.

Discover the recipe for Buddha bowl quinoa pumpkin, peanut sauce

If eating meat is bad for the planet (livestock farming is responsible for 14.5% of greenhouse gas emissions according to the Food and Agriculture Organization), it is not very good for our health either. According to Luigi Fontana, “it has been proven that the consumption of red or preserved meat (cold meats, editor’s note) increases the danger of dying from several diseases, and in particular cancer. We need to eat less of it and we need to eat it better, which means that we need to favor indigenous breeds from small farms that respect animal welfare.” For what ? Because the quality of livestock farming (extensive, access to pastures, grass-based diet) affects the final quality of the meat. In practice We limit meat to twice a week, we prefer it organic or labeled Bleu-Blanc-Coeur, we avoid grilling, we put the spotlight back on offal and small cuts…

Discover the recipe for Giant Pizza in two ways

Walnuts, hazelnuts, almonds, flax, sunflower, squash, sesame… Everywhere on the planet, humans love seeds rich in lipids, vitamin E, zinc, iron, anti-oxidants, omega-3, magnesium, etc. Among their virtues, there would be a rapid feeling of satiety, a reduction in cardiovascular diseases, a slowdown in oxidation, a lowering of bad cholesterol and blood pressure. Let’s adopt them! In practice We consume a small handful daily, choosing them unsalted. Lightly toasted, they can be sprinkled on dishes, salads, soups…

Discover the recipe for Cereal Bars with Seeds and Chocolate

Considered by some as a poison for our health, sugar crystallizes criticism and anxieties. From dessert to children’s snacks, it’s not easy to skip it completely… Fortunately, there are healthier alternatives, French honey with date or coconut sugar, which have much lower glycemic indices. In practice We eliminate white sugar from our cupboards, we halve the quantity of sugar in cake recipes, we end meals with fruit, we turn to alternative pastries, like those from Tookies Gambetta.

Discover the recipe for caramelized bananas, vanilla ice cream

Almost everywhere on the planet, there are regions where people live particularly long and healthy lives. This is the case of the island of Okinawa, in the south of Japan, the Greek island of Ikaria, in the Aegean Sea, the Nicoya peninsula, in Costa Rica, the Sardinian province of Nuoro and the community of Loma Linda, California. The secret of their inhabitants? A combination of physical activity, calorie restriction (in Okinawa, we practice “hara hachi bun me”, or leaving the table while still a little hungry), low stress, an essentially plant-based diet, spiritual or religious commitment, sustained social life and low alcohol consumption. A 100% well-being cocktail… To understand this phenomenon, this summer France 5 broadcast a series of documentaries entitled “Blue Zones, the secrets of longevity”, for which the naturopath Angèle Ferreux-Maeght and the doctor Vincent Valinducq went investigate on site. An investigation to also read soon thanks to “Blue Zones, the secrets of extreme longevity” (First edition).

What should you eat daily or only sometimes? To find out, we refer to the new food pyramid published in January 2019 by the PNNS. Good to know, a balanced diet must be considered over a week and not day by day…