Today there is an inevitable link between nutrition and health. The risk of developing many conditions such as cardiovascular disorders, type 2 diabetes, obesity or cancer can be reduced or even avoided by having a healthy and balanced diet. Nutritional recommendations are the result of many scientific studies.
Link between nutrition and health
Diet and regular physical activity are intimately linked to the emergence of chronic diseases that have become “common” today. Numerous studies have shown the causal link between dietary habits and the development of certain cancers, cardiovascular diseases, obesity, osteoporosis, type 2 diabetes and hypercholesterolemia. This work first focused on these public health conditions before being extended to other areas.
Indeed, further studies have demonstrated the link between nutrition and certain inflammatory autoimmune diseases such as rheumatoid arthritis, chronic inflammatory bowel diseases, allergies, depression, sleep disorders and macular degeneration.
Good nutrition is essential for good growth, strengthening the defense system and maintaining fertility (relationship between body mass index and lack of fertility in humans).
Certainly there are foods harmful to health that tend to cause premature aging but fortunately there are some that have preventive effects. It is therefore imperative to adopt the right actions to know, a balanced diet, the practice of a sport and a healthy lifestyle.
Foods to focus on
In France, the National Health Nutrition Program (PNNS) was set up in 2001 and advocates nutrition-related advice to prevent the onset of certain diseases.
The consumption of fruits and vegetables
The nutritional recommendation is five fruits and vegetables a day. Whether raw, cooked, fresh, frozen, steamed, sautéed or grilled, the main thing is to consume them in large quantities and to diversify the contents of your plates according to the seasons.
Wholegrain cereals cover the necessary intake of fiber and slow sugars and promote the feeling of fullness that will prevent you from nibbling. Therefore, focus on pasta and rice with whole wheat, wheat, oats, barley and legumes (lentils, chickpeas, beans, dried beans). As for bread, vary the pleasures by alternating wholemeal bread, cereal bread, bran bread and rye bread, among others.
Rich in omega 3 and protein, it is highly recommended to eat fish and seafood twice a week. You can alternate between oily fish (salmon, sardines, mackerel, herring) and lean fish (hake, cod, whiting, sole). They also provide minerals (phosphorus), trace elements (iodine, zinc, selenium) and vitamins A, B, D and E.
Meat and eggs
It should not exceed 150 g of meat per day because a significant consumption could lead to the appearance of diseases. Choose lean white meats (chicken, turkey, rabbit) and minimize the amount of red meat (no more than twice a week) as they are richer in fat and more harmful in the long run.
As for eggs, you can eat up to 5 per week! Contrary to popular belief, the egg does not increase the bad cholesterol. No link has been established between regular egg consumption and cardiovascular disorders.
Foods to avoid
It is advisable to avoid eating foods high in saturated fats such as ready-made meals, pastries, pastries, cheeses, biscuits, crisps, sausages and butter.
Some foods rich in sugar are to be avoided, these include industrial juices, sodas, confectionery, cakes because they contain a significant amount of white sugar.
Avoid consuming salt in large quantities as it may cause high blood pressure and fluid retention. It is particularly in prepared dishes, cold cuts, biscuits and chips. As for the seasoning of your dishes, use sea salt or pink Himalayan salt.
Do not forget to drink at least 2 liters of water a day and to practice at least 30 minutes of physical activity daily!