How to Eat Healthy to Be Healthy?

Eating a balanced diet and eat healthy is a guarantee of staying healthy and maintaining an appropriate weight. And really, it’s not very complicated! What foods should be preferred, which should be avoided, in what quantity, and at what pace according to your intake and your personal needs? You just need to follow a few rules to have a balanced diet. We will tell you healthy foods to eat everyday and all these tips are advised by some Famous Specialists.

No food brings together all the nutrients necessary for the functioning of the body: proteins, lipids, carbohydrates, vitamins, minerals, trace elements, and fibers. The more you vary and diversify your diet, the more you cover all your needs.

What is a Healthy Diet?

The first rule to follow, and not the least, is to eat at least one food from each family every day.

  • A portion of starches
  • A portion of fruits and vegetables
  • Meat -fish-eggs
  • Dairy products
  • (Good) fats in small amounts
  • They each cover, while complementing each other, the daily nutritional intake that your body needs to be in good shape. Another essential element not to be forgotten daily water!

Another important piece of advice is to consume different foods from each family from one day to the next (for example, for starchy foods: bread, pasta, rice, potatoes, etc.). Do not panic if you are struggling to get the balance over a meal or a day; what matters is to have it over the week.

How to Make a Well Balanced Meal ?

The body does not need all foods in the same quantities. Some families must be very present (base of the food pyramid), others less (tip). This gives, for each day:

Water ad libitum. Drink at least 1.5 liters of liquid during and between meals, such as water and non-caloric beverages. Forget sugary or chemical drinks; you will never find as many benefits in spring water (or tap water, adapted to our needs)

Starches at every meal. Cereals, cereal-based foods (rice, pasta, semolina, wheat, bread, etc.), pulses (lentils, beans, peas, etc.), potatoes, preferably whole meal;
5 fruits and vegetables At least 400 g at all meals, in all their forms (cooked, raw, mixed, etc.)

1-2 times meat, fish, or eggs. In a lower proportion than that of the accompaniment (starches and vegetables). For meat, prefer less-fatty cuts. Fish, also consume fatty species.

3 dairy products At each meal, alternate milk, cheese, and yogurt to get a good compromise between fat and calcium.

A little fat. Vary the sources (oils, butter, margarine, etc.) and moderate your consumption.
Rarely, sweet products, especially those with a high glycemic index alone, are all high in calories because they are high in sugar (sodas, sweets, etc.) or because they combine sugar and fat (pastries, pastries, chocolate, etc.)

Alcohol in moderation Limit your consumption to 3 glasses per day for a man and 2 for a woman. Alcohol is the only food the body can do without.

How to Know If You Are Eat Healthy ?

What Happens When You Start Eating Healthy? eat healthy

The habits of the French die hard: a light breakfast, a quick lunch, and a more substantial dinner in the evening. But to constantly provide your body with the energy and nutrients it needs, it is necessary to distribute your food intake throughout the day.

The breakfast. Essential, it must be sufficient (25 to 30% of the daily intake) and complete: drink + cereal product + dairy + fruit + 1 little sugar (jam) and/or fat (butter);
Lunch and dinner Ideally, they should comprise a starter (raw vegetables, preferably soup), a main course comprising 100 to 150 g of meat, fish, or eggs, vegetables (200 g), starchy foods (50 to 100 g cooked), a dairy product, and a fruit. E.g., grated carrots, steak, green beans, steamed potatoes, yogurt, or compote.

The snack. It is not obligatory, but it makes it possible to better distribute the energy of the day. According to appetite: fruit, cereals, dairy products etc.

Balance your menus by adapting your intake to your needs.

Because every human being is different, they should adopt these ground rules as needed. The proportions and quantities must be adjusted according to gender, age, condition (pregnancy, breastfeeding, etc.), activity, etc.

It is also important to consider his appetite; we do not all have the same! It is necessary to respect the signals of hunger and satiety in his body. Also, respect your way of life: some are content with a sandwich at lunch, while others only have lunch at a restaurant… It doesn’t matter; you have to restore the overall balance over the day, then over the week. what is healthy eating

Finally, tastes and habits matter a lot in the diet we choose. There’s no point in forcing yourself to swallow broccoli when you hate it when many other vegetables have the same nutritional benefits. Dietary balance also means knowing how to navigate within and between the different food families.

How do you eat better when you are difficult?

Sometimes we are too used to fatty, sweet, salty, industrial food… And new habits are very difficult to establish. There are a few tricks to circumvent these bad reflexes.

Instead of depriving yourself of what you love and cutting it out of your diet, even if it means getting frustrated and cracking up afterward, take it small and add some healthy foods to your favorite food instead. Do you have pizza? Add mushrooms and tomato sauce. Do you love burgers? Once in two, take the chicken and add raw vegetables. Can’t you finish your Saturday night meal without your chocolate cake? Add grapes and pieces of fruit around…

Eat Healthy Not Boring Meals

Do you think that healthy foods have little taste compared to fatty, salty, and sweet foods that our taste buds love? It’s wrong! A balanced diet does not mean “bland”. Think of spices and aromatic herbs, which are your best allies: not only are many of them beneficial to health (parsley is a source of iron, turmeric boosts the immune system, etc.), but they spice up all dishes without making you fat. Paprika, cumin, cinnamon, coriander… Select a few recipes to cook at home and stop in the spice section of your supermarket. You will be amazed!

Learn to eat Healthier: Our Advice and Tips

Balance your menus.

Again, this is the basis of a healthy diet. For example, supplement a rich menu with a salad and fruit. “You can also choose to make a difference in the evening by composing a simple meal: pan-fried vegetables, a slice of ham, and yogurt,” says Isabelle Darnis, dietitian nutritionist.

Eat varied and seasonal foods.

Prefer local and French production to limit the number of food additives and pesticides necessary for the transport and storage of foodstuffs imported from distant countries.

Limit sources of trans fatty acids.

Unfortunately, the French are increasingly fond of junk food, which contains a large proportion of trans fatty acids. These increase the risk of cardiovascular disease. How to do

Reading the list of ingredients on the label reveals hydrogenated palm oil, rich in trans fatty acids and common in industrial biscuits;
Limit fried foods and breadcrumbs.

Choosing the right cooking method

In a traditional oven, steam cooking stewed in a casserole dish or a pan, does not exceed 120°C when the recipe allows. With the microwave oven, acrylamide, a carcinogenic substance, cannot be formed because the temperatures reached do not exceed 100°C, the boiling point of water.

The container also prefers utensils made of glass, ceramic, stainless steel, or non-scratched Teflon because the wear of this material increases the risk of transmission of toxic per fluorinated compounds to the food. Find out how to cook food 

Limit Salt and Therefore Industrial Food

“The more we use the food industry and caterer’s dishes, the more we risk being overdosed,” explains dietician Isabelle Darnis. And excess salt increases the risk of hypertension and cardiovascular disease. Three key gestures?

  • Not too much salt when cooking food
  • No salt on the table
  • No salt in purees and soups for young children
  • Respect a good intake of omega-3 and omega-6.
  • Limit fats of animal origin, which are too rich in omega-6, and prefer seasonings and vegetable oils rich in omega-3: rapeseed, flax, and nuts. Avoid always using the same one. In order not to eat too much fat, pour the oil into 1 tbsp. c. for a child and 1 tbsp.  for an adult.

Do without sweeteners.

They are useless nutritionally and for weight control. Beware of the words “sugar-free” or “no added sugar,” which can hide sweeteners!

High Sugar Fruits to Avoid.

While fruit is essential for a well-balanced diet, most industrial sweet products are of little interest (cakes, biscuits, sandwich bread, even fruit juice!). They contain added sugars that raise blood sugar levels, and consuming excess fructose syrup appears to increase the amount of triglycerides in the blood.

Prohibit nothing, but do not allow everything.
No more Nutella in the cupboard? Too bad. For dietician Isabelle Darnius, “As a parent, you shouldn’t force yourself to have it all the time. We thus prepare surprises and create memories. Dare to say no to your child because, without knowing it, he is a prescriber of polluting products.”

Use less polycarbonate (PC)-type plastics.
They can release endocrine disruptors like bisphenol A (BPA), phthalates, and alkyl phenols, which then migrate to food. This phenomenon is stressed by heating. Also, to reheat dishes, it is better to opt for glass, ceramic, or stainless steel containers.

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