The basics of a healthy and balanced diet
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Your browser does not support the audio element. In terms of nutrition, several elements must be considered to ensure a balanced meal, and it starts with the precise definition of nutritional needs. In this file, we will address, like a nutrition dictionary in French, the essential macronutrients, the crucial role of daily hydration, as well as the importance of dietary fiber. We will also explore the contribution of vitamins and minerals, the interest of dietary diversification, and vital energy.
Proteins, often seen as fuel for athletes, are actually essential for everyone. They have a crucial function as building material for our body and contribute to the renewal of cells. Furthermore, they form the antibodies necessary to fight infections.
Some associate lipids and carbohydrates negatively with weight gain, but their role goes beyond just caloric intake. Lipids perform various vital functions: they notably participate in the formation of cell membranes and regulate certain hormones. As for carbohydrates, they are the main energy source used by our brain during intense physical effort such as exercise.
A balanced diet must include these two elements but you should choose those qualified as “good quality”. Therefore, favor vegetable oils rich in omega-3 (such as flaxseed or rapeseed oil), as well as sugars found in whole grains).
The starter is the dish that precedes the main course in a meal. It plays an important role in the balance of a menu by allowing the introduction of a variety of ingredients enriched with essential nutrients. A well-designed starter can incorporate proteins, fibers, and even water, helping to stimulate the appetite while providing indispensable nutrients.
After exploring the importance of macronutrients, daily hydration is another key element of a balanced meal.
Essential for well-being, it promotes the optimal functioning of organs and preserves skin health. Water makes up nearly 60% of the human body and actively participates in all bodily functions.
Drinking at least 1.5 liters of water per day is recommended to compensate for water losses due to various biological activities such as breathing or urinary elimination. Sugar-free drinks like still or sparkling water, herbal teas, or green tea are preferred to avoid excessive calorie intake.
It should not be overlooked that some foods have a high water content: fresh fruits and vegetables contribute to your daily hydration while providing vitamins and minerals essential to the body.
Let's dive into the fascinating world of dietary fibers. Essential for maintaining our health, they play a crucial role in our body. A study published in 2017 by the Journal of Nutrition highlighted a positive link between sufficient fiber intake and a reduced risk of cardiovascular diseases.
Dietary fibers are primarily found in plant-based foods. We distinguish two types of fibers: soluble and insoluble, both beneficial to our overall well-being.
To fully benefit from the advantages provided by dietary fibers, it is recommended to include different fiber-rich foods in our daily diet.
Incorporating dietary fibers into our daily diet is a simple and effective way to improve our overall health. They are, without a doubt, an essential element of a truly balanced meal.
Vitamins are indispensable to our body. They actively contribute to the proper functioning of our body and ensure our daily well-being. Their mission is diverse: they promote digestion, stimulate immunity, strengthen bones and teeth, encourage cell growth, and regulate energy metabolism. Some vitamins have an antioxidant action that protects our cells from premature aging. Furthermore, it is important to emphasize that a varied and balanced diet generally meets all our vitamin needs.
Just like vitamins and minerals play a fundamental role in our health. They participate in various bodily functions such as tissue formation, maintaining acid-base balance, and nerve transmission. Minerals are involved in the muscle contraction process and are essential to ensure good bone density. A sufficient intake of calcium, magnesium, or potassium, for example, is therefore necessary to prevent certain conditions such as osteoporosis or high blood pressure.
The popular saying "eat 5 fruits and vegetables a day" does not only refer to quantity, but emphasizes variety. Each type of fruit has a unique nutritional profile, offering a specific range of vitamins, minerals, and antioxidants that are essential for our body. From the rich lycopene content in tomatoes to the powerful resveratrol in red grapes, each fruit adds its colorful touch to your meal... and to your health.
Legumes are not limited to lentils or chickpeas that we all think of. Consider black beans from Latin America, Indian dal, or Asian soy! These small seeds are bursting with a range of nutrients - dietary fiber, plant proteins, B vitamins. Their diversity greatly contributes to enriching our diet while breaking monotony.
Many people spontaneously associate proteins with red or white meat. However, a multitude of protein sources thrive in our food environment! They can be widely found in the plant kingdom (legumes mentioned earlier but also whole grains), in the marine world (fish and seafood), not to mention dairy products. It is essential to diversify sources to ensure a complete amino acid intake. Variety is the key to a balanced meal.
Let us now move on to a fundamental concept of nutrition: vital energy. As elusive as it is essential, it is present in every piece of food we consume. You are probably wondering about the source of this precious energy?
It mainly comes from the carbohydrates, lipids, and proteins we consume daily. The body transforms these nutrients into energy to ensure the functioning of our organs, support our immune system, and repair our damaged cells.
Thus, adopting a balanced diet is not just about diversity or intake of vitamins and minerals. It is also about fueling our body with the energy necessary for its proper functioning. Keep in mind that your meal is the fuel that powers your whole being!
To deepen your knowledge about vital energy and discover tips to stay fit, feel free to visit our dedicated page: Vital energy, our tips to stay fit.
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