Everyone has their opinion on the question: for them, eating healthy is eating organic. For him, eating well is eating without fat. For my friends, of course, it is to eat without sugar, for the others obviously, it is gluten free and for that, it is exclusively vegan. For the neighbor, it is to prohibit the industrial products and all that is at home, for the neighbor, she will eat everything and variety. I am sure you have many examples and tips for eating well.
it is normal to have a different opinion because the science of nutrition is very young. We realize today that the food recommendations that we have made and that we are always formulated most often may not be as well founded. I read just about everything that happens on the subject and it does not matter if it suits me or not. I test and I make my opinion. I can tell you that we find absolutely everything and its opposite. So, how to eat healthy with so much conflicting information?
It’s hard to find your way between the recommendations we hear everywhere: “Avoid eating too much fat, too sweet, too salty!” Or “5 fruits and vegetables a day” or “eat 3 dairy products a day”. We have to deal with pressure groups in the agri-food sector and scientific studies in every sense of the word, saying everything and on the contrary.
Healthy eating: what is the opinion of scientists and nutritionists?
You will see that there are very few points on which everyone agrees. Finally, when I say “everyone”, I’m talking about scientists and nutritionists working on the subject. We will take a tour of what is almost everywhere. I say almost because we always find exceptions to the rule.
Vegetables and fruits: To eat healthily
Vegetables are the basis on which everyone agrees. And if a ranking is to be made, we will focus mainly on green leafy vegetables, then vegetables from the cruciferous family (cabbages, broccoli, etc.). And finally vegetables rich in carbohydrates (sweet potatoes, pumpkin, carrots …), last. But all in all, all the vegetables agree. The potato, which is rich in high glycemic index carbohydrates *, is an exception. Depending on how you cook, it can really vary blood sugar.
Fruits are also popular, with the exception of strict sugar-free followers. We first find berries (raspberries, blueberries, strawberries …), then fruits with low sugar content (green apple, lemon), after all medium sweet fruits (pears, peaches …), then come fruits very rich in sugar (banana, mango …) and the last of the classification of dried fruits (dates, figs …). I’m talking about whole fruits with their fibers because fruit juices are sugar bombs.
The fruits are certainly high in sugar but consumed whole and raw, they provide micro-nutrients (vitamins, antioxidants) essential to our contributions. On the other hand, the “when to eat” of the fruit makes debate. One often hears not to say at the end of the meal because it is digested more quickly than the rest of the meal. So it would ferment and prevent good digestion. But there does not seem to be any real scientific basis on which this theory is based. If you know what this theory is based on, do not hesitate to comment on it.
Plants are at the top of healthy foods on which we can base most of our diet. If there is one thing to change to have a healthy diet, it would be: add vegetables and fruits (especially vegetables that you will understand). Trying to consume all your meals will leave less room for other foods considered less healthy.
Eat less: to be healthy
everyone agrees, we eat too much. We have the choice, eat small proportions, finish the meal by a little hungry. Or fasting or intermittent fasting water for several days from time to time.
Not so long ago, the media did not care about fasting. Limit indicated as a practice of sectarian fanatics. Today, everyone has heard about it and it has even become a health practice and even an additional practice in sport. Especially intermittent fasting that advocates eating over a defined period of time.
You must already know the benefits of fasting. Fasting reduces insulin levels in the blood. Insulin is the hormone responsible for weight gain. Similarly, on an empty stomach, we increase the hormones responsible for the metabolism of fats (glucagon or growth hormone). This allows to gain muscle mass and it is in this case that besides the sport it is very effective.
Who can not fast?: Young children and pregnant women, people with gallstones. Overall, if you have health problems, ask your doctor if it is a good thing for you. And if you want to be accompanied in this process, there are more and more centers to fast.
Ban Industrial Products: To Eat Healthy
It is also a point that we find very often. Consume as few industrial products as possible and cook fresh, whole foods. I received testimonials on the subject, many of you felt better to go behind the stove.
I would add that you have to learn to read labels. If you ban all the ingredients on the list that you would not use in your kitchen, you will avoid a lot of junk food. Of course, we do not put sugar in salty dishes, additives or preservatives (except lemon juice). In short, the more the list of ingredients looks like the list of ingredients in a “normal” recipe, the better.
In addition, when you do everything or almost at home, you eat less “junk” because it takes time to prepare everything. I know, it takes time. For my part I have in the freezer vegetables, fish, fruits in their raw form. It allows me to eat healthy and quickly. I also prepare fried vegetables in advance that I freeze.
In the same way that I prepare cookies in advance, I freeze the raw dough and already shaped for the days when I will have less time.
Avoid industrial trans fat: for a healthy diet
Many studies currently indicate that fats are not harmful to health, with the exception of trans fatty acids *. There are different types of fatty acids: monounsaturated, polyunsaturated, saturated and trans.
Trans fatty acids in their natural state are found in some ruminant meat and some dairy products. But this is not the main source. The major problem is that the main intake of trans fatty acids comes from industrial products.
Hydrogenated fats are found in cakes, pastries, biscuits, breadcrumbs, chocolate bars, ready meals … Knowing that the labeling of trans fatty acids is not mandatory, we must remain vigilant.
I would say that these low-fat fats are used in the food industry to give flavor and texture to dishes and cakes, as well as for preservation. Trans fat increases bad blood cholesterol and cardiovascular disease.
Do not confuse trans fats with saturated fats. In addition, the fat gradually returns to a state of grace. The Swedish Health Assessment Committee has compiled 17,000 studies on the subject and points out that a diet low in saturated fat is not a protective factor for heart disease. He even advocates a diet low in carbohydrates (rather than low fat) to fight against obesity.
I think the big trend coming after “eating carbs” is to eat low carbs and also a low glycemic index * (because as fats, we will have good and bad carbs). But we are not there yet and it is not the general opinion or the recommendations that we hear most often.
The next food to be banned is sugar, the fat is no longer disadvantaged. We begin to understand his misdeeds and it’s a safe bet that we will hear more and more about it. By dint of eating refined sugar and white flour, diabetes, obesity and the diseases of civilization are exploding. No consensus on the subject, but sugar speaks a lot about him….
Now how to eat healthy?
I tested several diets, gluten-free milk, of course, which has already brought me a lot. Here, I will give you my personal opinion on the subject and how I see things today.
I also tested raw foods (otherwise known as live foods). I think raw foods are great for resting the body for a while but are not necessarily a panacea in the long run. I do not know anyone who has not reintroduced cooked on his plate after a while. There are even testimonials from people who, after years of harvest, have begun to have health problems. The benefits of leaving are probably due to the massive consumption of vitamins and minerals. But I think eating a raw part every day is very interesting, said.
I have not spoken to you yet but I tested the ketogenic diet for about 2 months. It’s a very low carbohydrate diet, particularly hard to follow, that I found. I’ll give you a ticket on that if you’re interested. I think we need to be accompanied when we approach the subject. My body has been particularly stressed by this change.
Without gluten or milk of course … But when the intestines are not good, it’s ideal but I think we can go further because we do not take into account the sugar in that one. Of course, when we have anti-intolerance diets, this is the only way to recover.
The vegan diet for me is more based on an ethical problem than on health. So I put it aside and it is up to everyone to know what suits him from this point of view. I have been a vegetarian and vegan for a while. But I chose an intermediary way of flexitarianism. I think it is important not to impose your choices, not to judge the attitude of the next. We all do our best.
In view of the latest studies and tests, the Paleo diet has been the most successful. In this diet, we prefer vegetables, meat from grass-fed animals, wild fish, nuts, fruits, especially berries. Basically, we are eliminating grains, dairy products and sugar. It also follows the principles we saw in the consensus section. In this diet, we also focus on moving your body. This is not the subject here, but I point out that it is an integral part of the Paleo way of life.
A healthy diet every day
To eat like his ancestors is a good practice. Eat only what your ancestors would have eaten (so not industrial or too sweet). We all have a different genetics and our origins necessarily have an influence on what we are able to digest or not (eg milk). This is a theory that makes sense, it seems to me.
Eating Seasonally and Locally, Considering nature is well done and what we need at a given season, nature offers it to us. I admit that it is not easy to follow depending on the resources we have nearby. But we can try to do our best.
If you had something to do? Consume as many vegetables as possible in your meals and leave less room for less healthy foods.
Eat less in general or try intermittent fasting.
Eat less refined sugar, white flour and high carbohydrate foods with a high glycemic index.
Eat healthy 90% of the time. Yes, healthy eating is important for health, but the social aspect of food is undeniable. 90% of the time, if you consume 3 meals a day, it leaves you 2 to 3 meals a week to eat what you want. It is important not to be frustrated either and keep your good mood (and your friends). This makes it possible to manage the next one, the exits, the birthdays without guilt.
Do not judge yourself or yourself if you make a difference in your diet, or the others for that matter. There is nothing more painful than “big police”, “sugar police”, “anti-detox”, “those who think you follow a fashion” … I bet you see who I’m talking to, probably in your life;)
And do not forget that the science of nutrition is young and evolves very quickly. Above all, we must listen to each other and respect the fact that they are not brought to the same conclusions as you.