Eating balanced is not that complicated! It suffices to come back to certain fundamentals that Michel Cymes reminds us in his new book, rich in advice and healthy recipes.
“Health comes from the plate” is the message that Michel Cymes wishes to convey through his book “Eat good, eat healthy” (Webedia edition) written in association with Chef Damien. “When we know that one in ten French people will soon be diabetic, that cardiovascular diseases kill more than road accidents, we understand that it is high time to take an interest in what is happening on our side. diet, can we read in the press release presenting this book. Eating well helps strengthen your immune system and cope with everyday ailments (colds, gastroenteritis, flu-like symptoms) but also to prevent chronic diseases, cardiovascular diseases, cancer , diabetes as well as those linked to obesity “. In practice, Michel Cymes suggests starting by following these few basic rules to eat healthy without having to worry.
Cook home as much as possible
This allows you to control the amount of sugar , salt … that you use in your dishes and recipes. No need to jump into complicated recipes! Fish, vegetables, pasta or brown rice … and here is a healthy and balanced plate without fuss. The idea to remember is that you have to buy raw, complete, seasonal, organic products if you can, because they are richer in protective nutrients and devoid of toxic substances.
Limit industrial products
Too rich in added sugars, salt, saturated fats, additives of all kinds, processed foods resulting from industrial processes which have denatured them and deprived of their nutritional qualities are the enemies of our health. Consumed in excess, they increase the risk of overweight, diabetes and cardiovascular diseases . When shopping, read labels carefully and skip products with a long list of ingredients peppered with complicated words. So be vigilant and limit as much as possible to pastries, prepared meals, soups in sachets, dairy desserts, breakfast cereals, cookies …
We are consuming too much animal protein! If you like steak, you can eat it, but in a smaller dose: no more than 500g of meat per week. And we boost the proportion of vegetable proteins on our plate by consuming pulses twice a week. or legumes . Lentils, chickpeas, red beans, broad beans, split peas, soya … also provide fiber, minerals and vitamins. And unlike meat, pulses do not contain saturated fatty acids or cholesterol, two deleterious factors for cardiovascular health.
Choose the right sugars
That is, those with a low or moderate glycemic index (GI). GI measures the ability of foods to raise blood sugar levels. Carbohydrates (sugars) that cause blood sugar to rise sharply and quickly have a high GI. Those who have little influence on blood sugar have a low GI. The maximum score for glucose or pure sugar (sucrose), the index of which is 100 serves as a standard measure. In the long term, overconsumption of high GI foods leads to: chronic fatigue, overweight, diabetes …
- Foods with a low GI are preferred: theyare represented by certain fruits (orange, apple, pear, peach, grape, kiwi, etc.) and all vegetables, whole or semi-complete grains (bulgur, spelled, wild rice, pasta whole wheat, quinoa …) and pulses (peas, beans, lentils, beans, soy). Other advantages: these foods are a source of fiber that regulate blood sugar levels, increase feelings of fullness and promote intestinal transit.
- Foods with a high GI are not to be limited: the prize goes to white sugar and confectionery, white baguette and pastries. With its 95 points, the baked or mashed potato is misplaced, followed by sodas (68), beer (66) or white rice (64).
Choose good fat
Today, health experts encourage us to put fat back on our plates by emphasizing quality. In short: you have to distinguish between good fat and bad.
- Saturated fatty acids should be limited: they are found in foods of animal origin, such as butter, whole dairy products, red meats. There are also some in vegetable fats, in particular tropical oils (palm, coconut). Being saturated, they are difficult to metabolize by the body and tend to be stored in fat cells. Consumed in excess, they can make the membranes of our cells too rigid, which for example prevents red blood cells from sneaking into small blood vessels (risk of clots) or does not allow nerve cells to receive important chemical messages (risk depression).
- Unsaturated fatty acids should be favored: starting with the famous omega-3s which preserve cardiovascular health and which also have an anti-inflammatory and protective effect on the brain. These are fatty acids essential fatty acids because the body cannot make them. They must therefore be provided by food. In practice: once a week we consume fatty fish (salmon, tuna, herring, mackerel, trout, sardines, etc.) accompanied by rapeseed, linseed, walnut or hemp oils alternating with olive oil rich in omega 9.
And we don’t forget to be active for at least 30 minutes a day and to stay hydrated by drinking an average of 1.5 liters of plain water. You can also drink infusions, tea and coffee (but without excess) and of course unsweetened!