Superfoods, whether Gogi berry, acai or physalis for example, are very nutritionally rich. This is indeed a reality. They can therefore constitute interesting elements of our diet.
However, qualifying them in this way “in my opinion creates disorders in terms of behavior and the relationship with food”underlines Déborah Ohana. Indeed, “the notion of superfood therefore refers to the fact that there are less good foods, but it is dietary diversity and balance that are especially important. »
Foods rich in micronutrients
Even if the name superfoods risks unbalancing consumers’ diets, these foods really have a high nutritional density and therefore contain several nutrients in a single product.
So for example, “is kale rich in omega 3, antioxidants and proteins”, indicates Déborah Ohana. “It is beneficial for most people except those with allergies or blood clotting disorders” she specifies. Chia seeds “are rich in antioxidants, omega 3 and 6 and dietary fiber”.
However, therefore, “To be in good health, it is necessary to ensure that you consume all food groups to meet your needs and to have a peaceful relationship with food”insists the nutritionist.
Not to mention that consuming too much of any food can be bad. The formula “it’s the dose that makes the poison” spoken by Paracelsus, the founder of toxicology in the 16e century, applies very well in nutrition.
What is a balanced diet?
As the French Federation of Cardiology reminds us, “ foods are divided into 5 main categories: meat, fish, eggs; dairy products; cereal and starchy products; vegetables ; fruit”. To have a diversified diet, it is important to consume foods from each category during the day, in greater or lesser proportions.
To know how to dose them, here are the basic rules to follow:
– consume at least 5 servings of fruits and vegetables per day;
– limit the consumption of fats, especially saturated fats (pastries, pastries, cold meats, butter, sauces, cheeses, whole milk, fatty meats, etc.);
– increase the consumption of slow sugars, in the form of whole grains (whole grain or cereal bread, rice, pasta, whole grain semolina, etc.);
– eat meat, fish and other seafood or eggs 1 to 2 times a day, favoring lean meats and fish consumption;
– limit the consumption of pastries, sweets and sugary drinks;
– limit wine (if it is not strictly recommended) to one glass per day;
– water is the only essential drink, to be consumed without moderation: at least one and a half liters per day, as is or in the form of hot drinks.
Source: interview with Deborah Ohana, dietitian-nutritionist in Paris – French Federation of Cardiology – mangebouger.fr
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