ELLE at the table. – As a nutritionist, what are your tips for having a healthy lifestyle?
Sarah Marin – Mayor. – The trio of diet/sleep/sport seems essential to me. Eating a balanced diet and enjoying yourself is entirely possible! Good sleep is very important, it is essential to be concerned about it and integrate this parameter into your lifestyle. Finally, regular sports activity is important to maintain good health, both physically and mentally.
EAT. – What are your tips for eating well in summer?
S. MM. – It’s much easier than in winter. Fresh dishes, delicious seasonal fruits and vegetables, and colorful market stalls are yours! Ideally, your plate should contain a portion of starchy foods, vegetables, proteins (animal or vegetable) and vegetable oil. What is most often missing are vegetables, so don’t hesitate to prepare some in advance: raw vegetable salad, raw vegetables to crunch (radishes, cherry tomatoes, cucumber and carrot sticks, etc.), gazpacho, tomato juice, vegetable verrines, vegetable mousses, vegetables to roast on the griddle or barbecue, etc. There is plenty to do in summer! Even simple beefsteak tomatoes will be delicious with a drizzle of olive oil.
For dessert, a pretty presentation in a hollowed-out half-melon, filled with melon balls and other fruits will be effective. Don’t hesitate to add aromatic herbs like mint or basil.
In summer, there will be invitations, barbecues, picnics and many moments of sharing, so precious. Enjoy them and savor them. But don’t forget to keep your good habits, to stay in shape with balanced plates, a snack, respect the three main meals per day, good hydration (2l of water per day), your sports sessions and a good sleep.
EAT. – What are the benefits of summer vegetables in particular?
S. MM. – Summer is the best time for healthy and delicious recipes with good seasonal vegetables, full of nutrients and vitamins. Bruschetta, mixed salads, and griddle recipes are all yours.
Vegetables are of capital importance in our diet since they are rich in fiber, vitamins and minerals, nutritional contributions essential to maintaining our good health. The list of nutritional interests of vegetables is long:
– Prevention of overweight and obesity
– Fight against cardiovascular diseases
– Fight against type 2 diabetes
– Prevents certain pathologies
Finally, fresh vegetables are rich in protective micronutrients such as antioxidant substances (vitamin C, provitamin A and vitamin E) which help fight oxidative stress and cellular aging.
EAT. – What about fruits?
S. MM. – Fruits are nutritional nuggets. They are a source of vitamins, minerals, but also contribute to hydration (some of them are rich in water, like watermelon which we appreciate for its refreshing side).
In order to benefit from all of their benefits, it is important to select them from organic farming. Thus, for some we can consume the skin of fruits and vegetables, which concentrates many nutrients (apple, pear, nectarine, peach, etc.) while avoiding absorbing pesticides and other treatments that are primarily lodged on the outer shell of the fruit. Some unfortunately also penetrate the flesh of the fruit, which is why it is necessary to select them ORGANIC.
In addition to their flavor, many studies highlight the difference in nutritional quality between fruits from organic farming and those from conventional farming. A very telling example is that of the apple: an apple from 1950 is equivalent to 100 apples today in terms of vitamin C intake.
EAT. – What do you think about the fruit juices and smoothies that we enjoy so much when it’s hot?
S. MM. – Fruit juices and smoothies should be limited as much as possible and do not replace a portion of fruit. Even if they are “homemade” or “100% pressed fruit juice” (without added sugar), it should be kept in mind that a glass of fruit juice generally contains 2 to 4 fruits, the sugar from the latter, minus the fiber; whereas when biting into a raw fruit, you generally only consume one. Fruit juice also quickly increases blood sugar, the blood sugar level which then drops and causes reactive hypoglycemia.
As with all foods, the ideal is to eat fruit raw. You can simply bite into it; dice it into your natural plant-based yogurts and fromage blanc; spread it with nut puree; add it to your porridge for a delicious breakfast; bake it in the oven; make fruit skewers; dip it in chocolate; or prepare fruit salads with fresh mint and basil.
EAT. – What is the most hydrating fruit? The least caloric? The most vitamin-rich?
S. MM. – We have a top 3 of the fruits richest in water / the most hydrating: lemon with 91.30g of water / 100g, watermelon 91g of water / 100g and strawberry 90.30g of water / 100g.
As for the least caloric, we again find lemon with 27.60 kcal/100g, quince with 28 kcal/100g and prickly pear with 36.80 kcal/100g.
Regarding the fruits with the most vitamins, the ideal is above all to pay attention to the farming method, the way of consuming it and the freshness of the fruit. The ideal is therefore a fruit from organic farming, consumed as quickly as possible after harvest (without storage or very little storage), raw and with its skin. The fruits richest in vitamin C: acerola cherry, guava, blackcurrant, kiwi and citrus fruits.
EAT. – Are fruits and vegetables enough to hydrate us?
S. MM. – No, they complement hydration but it is essential to hydrate with at least 2l of water per day in summer. Practicing a sporting activity, high temperatures, water retention or breastfeeding are situations that should push you to drink more.
We can drink mineral water by varying the brands in order to benefit from different minerals (but plastic bottles pollute a lot), filtered tap water that you can flavor (lemon, mint, cucumber, strawberries, raspberries, etc.) or even herbal tea or rooibos without sugar. Avoid very cold water as well as fruit juices and sodas, which are rich in sugar.
EAT. – How to have fun in summer?
S. MM. – With recipes full of freshness! Treating yourself in summer also means selecting quality, organic fruits and vegetables and, if you have the possibility, buying them directly from the producer.
Nice creams are also part of the pleasures of summer, and they are also healthy! It is a really delicious dessert prepared only with frozen banana and yogurt (natural soy yogurt for me). It is also easier to digest than ice cream and less caloric. You can eat them every day if you like them.
Preparation of nice cream recipe
Freeze very ripe bananas cut into pieces for at least 4 hours.
Mix the bananas with a little fromage blanc or plain soy yogurt.
Serve immediately or place in molds.
To flavor your ice cream, you can add spices/aromatics (cinnamon, vanilla, basil, mint, etc.), dark chocolate for a straciatella effect, oilseed puree (almond, hazelnut, peanut), or fruits (raspberries, strawberries, nectarines, and even figs).
EAT. – What dishes do you like to cook in summer as a dietitian?
S. MM. – I really like cooking savory pies that I eat cold, accompanied by raw vegetable salads or savory tartines (bruschetta type) also accompanied by raw vegetable salads.
EAT. – One last point you would like to emphasize?
S. MM. – Fruits, regardless of the variety, should be an integral part of your daily diet. Fruits contain on average 85% water, which ultimately leaves little room for calories and on average 12% carbohydrates. Carbohydrates have an energetic role since glucose is the first substrate used by the cell. Your brain is for example a large consumer of carbohydrates, with an average of 150g per day.
You should know that fruits contain three types of carbohydrates: fructose (predominant), sucrose and glucose. We recommend that you eat three portions of fruit per day. No fruit is too sweet. The ideal is to vary them throughout the day and week, to follow the seasons and above all to eat them whole!
*Make Me Healthy is a startup that offers tailor-made, remote nutritional programs
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