Adopting a healthy and balanced diet morning, noon and night is a guaranteed way to spend a relaxed and healthy day.
Commandment 1: Avoid processed foods
- Sodas and all sweetened beverages.
- Salted or sweetened cookies, chips.
- Breakfast cereals, cereal bars...
- Sweets, pastries, chocolate
- Pre-cooked meals: pizzas, quiches, pasta boxes...
- Industrial desserts and yogurts.
- Bread, brioche, crackers.
- Industrial jams, Nutella.
- Ready-made sauces: Bolognese, Ketchup, mayonnaise, pesto...
- Delicatessen...
Commandment 2: Eat healthy and natural foods
- Seasonal vegetables
- Seasonal fruits
- Fish: salmon, mackerel, sardines, tuna...
- Organic and free-range eggs.
- Meat: chicken, turkey, pork, beef, lamb...
- Oilseeds: almonds, walnuts, hazelnuts, pistachios...
- Whole grains: quinoa, rice, buckwheat, whole wheat, spelt, rye.
- Pulses: lentils, beans, peas.
Commandment 3: Prepare balanced meals
- Cooked or raw vegetables
- Whole grains: brown rice, quinoa, buckwheat...
- Animal or vegetable proteins: meat, fish, eggs, pulses...
- Good fats (coconut oil, olive oil), in seasoning or for cooking.
- Spices and aromatic herbs to add taste and nutrients: turmeric, pepper, salt, cumin, curry, thyme, parsley.
- Water
Commandment 4: Reduce your sugar intake
- Avoid table sugar (white and brown), syrup, honey.
- Reduce the amount of added sugar in cereal, yogurt, coffee or tea.
- Ban soda and fruit juice.
- Consume whole fresh fruit.
- Choose products with the least amount of added sugars.
- Avoid industrial sauces with added sugar.
- In your recipes, divide the recommended amount of sugar by 2 (use stevia or xylitol as sweeteners).
Commandment 5: Continue to enjoy eating
- Eat to your heart's content, but no more.
- Don't cut out a healthy food category.
- Match your food intake to your physical activity level.
- Indulge from time to time and give yourself a break, once a week.
- Don't rush through your changes to avoid getting discouraged and frustrated.
