The update of benchmarks by the High Council of Public Health introduced nuts and legumes and revised downwards the consumption of proteins of animal origin (particularly that of cold meats). As a precautionary principle, it is also now recommended to:
favour unprocessed, raw and seasonal products to limit the consumption of additives (emulsifiers, sweeteners, dyes, etc.) whose effects are still poorly documented
avoid the use of food supplements
favour products from agriculture limiting the intake of pesticides
The essential benchmarks are as follows:
Fruits and vegetables: at least five portions of 80 to 100 g per day, regardless of the method of preparation (raw, cooked, fresh, frozen or canned). Limit consumption in the form of fruit juice and dried fruits.
Nuts without added salt: a small handful per day for people not allergic to these foods (almonds, walnuts, hazelnuts, pistachios, etc.).
Legumes: at least twice a week: lentils, broad beans, chickpeas, dried beans … are excellent sources of fibre and protein, which can help limit meat intake.
Cereal products: every day, favouring complete or unrefined products (rice, pasta or wholemeal bread, etc.).
Dairy products: 2 servings per day, one portion corresponding to 150 ml of milk, 125 g of yogurt or 30 g of cheese.
Meat: give preference to poultry and limit the consumption of red meat (beef, pork, veal, mutton, goat, horse, wild boar, doe) to 500 g per week maximum.
Fish and seafood: 2 servings per week, including one of fatty fish (sardines, mackerel, tuna, salmon). Vary species and supply locations to limit exposure to contaminants.
Charcuterie: limit consumption to 150 g per week maximum.
Added fat: to be limited. Favour vegetable fats, and in particular rapeseed, walnut and olive oils.
Sweet products: to be limited, in particular products that are both sweet and fatty, such as many “breakfast bowls of cereal” or desserts (pastries, dairy desserts, ice cream).
Drink: favour water and limit sugary or sweetened drinks, as well as alcohol. Tea, coffee, and herbal teas can help with water intake if they are not sweetened.
Salt: To reduce. Beware of the “hidden” salt in bread, prepared meals, cold meats, aperitif biscuits… Concerning “added” salt, it is better to favour iodized salt.
Physical activity: at least 30 minutes a day, five days a week. It is recommended to practice different types of physical activity to develop endurance, muscle building, flexibility and balance.
preparation tips:
Wash the vegetables, then slice them and place them in a salad bowl. Add olive oil, salt, pepper, and thyme and basil, ideally fresh. Leave this preparation to marinate in the fridge for about an hour.
Secondly, prepare a marinade for the mackerel. In a salad bowl, place the mackerels with a bit of mustard, a dash of lemon juice and finally the thyme, salt and pepper. Marinate the mackerel for about an hour in the fridge.
Place the vegetable preparation in individual foil foils and cook for about 20 minutes on the barbecue grill—Cook the mackerel.
Serve the mackerel with the vegetables. You can also serve it with rice. Enjoy your lunch!
Is barbecue cooking dangerously?
No, unless toxic compounds are deposited on the food. Cooking food on the barbecue in direct contact with a flame can generate toxic compounds with carcinogenic properties. However, ANSES specifies that this risk of food overexposure to these compounds through the use of barbecue is quite limited if specific cooking recommendations are followed:
– Adjust the cooking height. The food must not be in direct contact with the flames.
– The fire starters must have entirely burned before placing the food to be grilled.
Eat well: the main principles of a good diet.
Eating well is essential for staying healthy and ageing well. In this sheet, you will discover the main principles of diet, basic nutritional needs, how our body assimilates food, the benefits of a good diet, how to eat well in practice, how a consultation with a nutritionist takes place and finally,, how to exercise in this area.
How to eat well?
The vast majority of food specialists, whether official or not, agree on several principles.
ipes that can serve as guides, here they are:
A balanced diet: it is advisable to choose foods from the different food groups: vegetables and fruits (half of the plate), cereal products (a quarter of the plate), meats and substitutes (l ‘other quarter), to which we will add a supply of calcium, by consuming dairy products, for example. Thus, your meal will contain a good dose of carbohydrates, enough protein and little fat.
A varied diet: To achieve the necessary range of nutrients and avoid deficiencies, you must not only eat foods from each food group every day but several foods from each group.
Fresh and good quality food: a new and local diet is recommended. Refined products and hydrogenated fats should be avoided.
Eat in reasonable amounts: Being overweight promotes the development of many diseases and significantly reduces life expectancy. A slightly under-calorie diet (but without nutrient deficiency) maintained over the long term may help prevent certain cancers and increase longevity. In addition, it helps to limit oxidation and prevent clogging. An example of an adjustment: Systematically reduce portions of high-calorie foods (pasta and rice, for example) by a quarter or a third and replace them with nutritious, low-calorie food, such as a vegetable.
Food is central to our lives and our health. Despite the progress made in recent decades, malnutrition remains present in the world: hunger, deficiencies in essential nutrients, overweight, obesity … Better understand our choices and our diets and the exact composition of our food or even inequalities in access to food is essential to address these challenges. Between health quality and nutritional quality of food, biological, economic and cultural determinants of our food, our research aims to understand the links between human health, food and the environment in a perspective of sustainable food, favourable to our health, and accessible to all.
Tasty food: first and foremost, it is the flavour that determines our food choices. If so many people give up on a diet, it does not give them pleasure. However, the high salt, sugar, and fat content of processed foods seem to be more and more appreciated and is becoming the norm among young people. To counterbalance the attraction of these “over-favoured” dishes, you have to treat yourself to the healthy foods that you particularly appreciate and prepare them in a tasty way – using, in particular, herbs, many of which are good.
