Getting back into sport. Improve your sleep. Limit your screen time. You have recognized them, and they may already be part of your list: good resolutions, which we make every year, sticking to them with more or less success. And in fifth place on the list of good resolutions is the desire to eat in a more balanced way, according to the sports-health barometer of resolutions for the coming year produced by Ipsos for the French Federation of Physical Education and Fitness. voluntary gymnastics (FFEPGV). Especially since after the end of year celebrations, full of very fatty and hearty meals, we have a desire for lightness on our plate.
But in practice, how can we take care of the contents of our plate to take care of our health while satisfying our taste buds? And in the long term? 20 Minutes gives you some tips for eating better without sacrificing taste or breaking your budget.
Allow yourself pleasures without feeling guilty
Eating better, and sustainably, does not mean adopting a dull and tasteless diet. There is also no question of “punishing” yourself after a meal that is a little too rich by depriving yourself during the following ones. To feel good on a daily basis, it’s all about balance. We know that eating too many prepared meals and other ultra-processed products is bad for your health. However, many of us are attracted to these foods that flatter the palate. Want a cookie? Rather than first eating an apple, then a banana and a square of chocolate, before stuffing yourself with the whole bag of cookies that you tried to resist, allow yourself a few pleasures without feeling guilty. This cookie that you want so much, eat it, savor it happily. If it’s homemade, that’s even better, otherwise, just make sure that its composition isn’t too “crappy” with a list of chemical additives as long as your arm.
Daily nutrition is a balance between raw, unprocessed foods that we cook ourselves, which should make up the bulk of our diet (around 80%) and a few pleasure products that we eat. Grant reasonably, every day if it does us good.
Eat more fruits and vegetables
But nothing new under the sun: to be healthy, you need to eat a balanced, varied diet and adopt a diet rich in fruits and vegetables. Among their many benefits: being rich in vitamins and minerals, but they are also full of fiber. However, many people do not consume enough daily, remaining far from the recommended daily dose of 30 to 45 grams. However, not consuming enough fiber “leads to a substantial weakening of the intestinal microbiota,” underlines Professor Tim Spector, famous microbiota specialist, professor of genetic epidemiology at King’s College London, in the United Kingdom. Fiber is not only crucial for the microbiota, it reduces the risk of developing diseases such as diabetes and cardiovascular disease. A study carried out on more than 8,000 people showed that increasing your fiber intake by 5 grams each day reduces the risk of cardiovascular disease by 14%.
“Dietary fibers, present in particular in fruits and vegetables, contribute to weight management, carbohydrate and lipid balances in the body and play a protective role against colon cancer,” adds Inserm. However, this does not mean that we must adopt a diet based on steamed broccoli tristounets. Roasted in the oven, in gratin, in velouté, marinated or even in salad, garnished with spices and quality vegetable oil, vegetables will turn out to be as delicious as they are good for your health. The British epidemiologist therefore suggests eating fruits and vegetables rich in fiber, such as “avocados, legumes, artichoke hearts, popcorn and even raspberries”. Apples, pears, potatoes and even asparagus are also rich in fiber, good for the microbiota and for health in general. And to consume more fruit, you can, at breakfast, replace your glass of orange juice, low in fiber and very rich in sugar, with a whole fruit, such as a kiwi, even richer in vitamin C and fibers than orange.
Let’s take it easy on the coffee
It is the fuel for many people who have difficulty emerging in the morning, and who may drink it as soon as they wake up, and several cups per day. But if coffee has proven and appreciable energizing and stimulating properties, consumed in excess, it can cause heart palpitations and intestinal discomfort. And consumed on an empty stomach upon waking up, it increases the level of cortisol, the wake-up and stress hormone. “When you are fasting, coffee primarily has an effect on digestion: it is a fairly aggressive and acidic drink for the stomach, which can create gastric reflux and digestive discomfort,” explained to 20 Minutes Raphaël Gruman, nutritionist. And one of the problems with caffeine on an empty stomach is that no food slows down its stimulating effect during digestion. So it passes quickly into the bloodstream, which can cause an accelerated heart rate with palpitations, he confirmed. From then on, this will overstrain the brain, which generates cerebral fatigue, then general fatigue of the body. The excitement generated by caffeine temporarily masks fatigue, then comes the second effect where you are even more tired.”
To avoid these harmful effects, it is better to wait at least an hour after eating breakfast before having your first cup of Arabica. Better yet, you can also try alternatives to coffee. In this winter period when temperatures are falling, just like our immune defenses, and while this season’s viruses, primarily the flu, are already rampant, we can rely on a comforting and spicy drink, with anti-oxidant properties. and anti-inflammatories: golden latte, or golden milk. A recipe from traditional Indian medicine, based on milk (preferably vegetable) and turmeric (powdered or fresh), which gives it its golden color and its name. To optimize its properties and boost the immune system, you can add a little cinnamon, honey and pepper.
