The essentials for a good diet

A good diet is a pleasure but above all a question of balance. Good transit, skin quality, concentration and energy rhyme with fiber and proteins. Where to find them? What types of foods are most conducive to the proper functioning of the body? Here are 7 of them.

Healthy eating, how does it work?

What we will qualify as a healthy diet is this routine, almost a dietary “practice”, which consists of regularly integrating fruits, vegetables, proteins, seeds and water into your body. These natural, unprocessed foods are sources of essential nutrients for the body, such as vitamins and minerals.

For a good diet, the WHO recommends “prioritizing the consumption of unsaturated fats over saturated fats; eliminate trans fatty acids of industrial origin; increase the consumption of whole grains, vegetables, fruits, dried fruits and legumes »

Proteins, good fats and natural sugars are the three watchwords for vitality. Without them, the body cannot function normally. Who contains the best and most? We present them to you.

Fruits and vegetables

Rich in fiber and vitamins, fruits and vegetables are number 1 essential. Their high water content (up to 90% in certain fruits such as apples) and fiber gives them the merit of promoting digestion, satiety and immune defenses. Thus, they would prevent cardiovascular diseases. Consumed in good quantities (up to five fruits and vegetables per day according to WHO recommendations), they are the perfect combo for eating healthily while avoiding cravings. Include these foods in 50% of your meals.


Legumes are dry plant foods such as lentils, peas, chickpeas, beans or soybeans. In addition to being kept for a long time (generally canned), they are nutritional gems. They don't just replace starchy foods (thanks to their common starch content), since they are also low in fat. In this way, they would allow good cholesterol management. As for their iron and potassium content, it optimizes the proper functioning of muscles, thus reducing joint pain and muscle cramps.

Starchy foods

A bit like legumes, starchy foods are essential on our plates. They provide the energy and slow sugars necessary for good daily fitness. Pasta is the big favorite, but we also find rice, wheat, bulgur, corn, cereals and potatoes (yes, the potato is not a vegetable but a starchy food, with 20% starch it contains). Foods that are therefore harvested, with the exception of pasta, which is made from flour and eggs.

The proteins

Protein is the source of fiber that renews and grows tissues. Legumes and oilseeds contain large quantities, but it is mainly eggs, dairy products, meat and fish that provide it. Products from animals, but thanks to legumes and oilseeds, vegetarians can also benefit from the benefits of proteins: renewal and growth of cells, structuring of muscles, strengthening of skin, nails and hair. Finally, a diet routine with sufficient protein (on average 50g per day) would allow better assimilation of fats in the body and strengthen the metabolism, thus allowing faster digestion of calories.

Oily fish

We talk about the proteins contained in fish but let's focus more specifically on oily fish. They should not be neglected in the diet, since they are an important source of omega-3. Among these fish, we find mackerel, sardines, tuna or salmon. They are certainly “fatty”, but, just like avocado or vegetable oils, they are good fats essential to health, which the body assimilates perfectly. You don't eat fish? Don't panic, omega-3s are also found in very large quantities in seeds.


They are often forgotten, yet seeds are excellent sources of minerals and omega-3. To sprinkle on salads, to integrate into rye bread or in oil, these vegetable seeds are sufficient, on their own and even if they are in small quantities, to provide the good nutrients necessary for the body. In the mouth, they bring crunch and additional flavors.

Dried fruits and nuts

Balance your diet from breakfast with dried fruits, such as bananas, dates, figs or prunes, in a good bowl of vegetable or non-vegetable yogurt, add some nuts, such as almonds and voila. A bowl of energy and fiber that is more than nourishing, since oilseeds have the particularity of promoting satiety by satisfying small hunger pangs.

Similar Posts