The Established Priority: Balanced Diet

Nutrition is an essential act that can provide our body with the energy it needs throughout the day. Here are some basic concepts to not lose sight of where you want to monitor your weight, you make a plan or not ...

 1. The Food Pyramid

Eat in limited food summit, and gradually more people willing to base:
 PS: Some Confectionery
MG: fat (oil, butter ...)
OPV: Meats, Fish, and Eggs
Dairy products: rather "thin" (semi-skimmed milk, yoghurt)
Fruits and Vegetables: ideally five varieties daily
Starch: a major source of energy should not be overlooked (rice, whole grains, pasta, potatoes ...)

2. The Breakfast

The first meal of the day, and most important.
Ideal composition:
- 1 dairy product: essential for healthy bones, is also the best source of calcium that is, but it is also a source of protein and vitamins A, B & D
- 1 drink (we have between 60 and 70% water in the body): hot chocolate, tea or water ...!
- 1 fruit: for more fiber and vitamins, if possible fresh fruit (not bottled)
- 1 grain products for the fuel intake body (complex carbohydrates)
- A "little" jam (sugar fast) and a little butter (for its vitamin A)

3. Power sources varied

To balance his power, he must make carbohydrates, proteins and lipids, from a variety of alternate sources.
Ideally, the composition of a meal would be:
- Four servings of carbohydrate (one starch or dried vegetables, a fruit, a green vegetable and a sweet-products thereof in small-quantity)
- Two servings of protein (a dairy, and fish, meat or eggs)
- A portion of lipids (which at least half of vegetable origin)
Divide these proportions on the day, gradually increasing the portion size.

4. Presentation of macronutrients energy

* The Proteins:
Their roles: the immune defense, building muscles and bones, energy
Their inputs: 4 kcal / gram, they must represent 15% of the AET (total energy intake)
Their sources: eggs and dairy products, fish and meat
* The Fat:
Their roles: the formation of the nervous system and energy
Their contributions: 9 kcal / gram, they represent 30% of the AET
Their sources: the visible fat (butter, animal fat-, oil-fat plant-), and the formation of fat (meat and sausages, fries, cheese ...)
* Carbohydrates:
Their roles: the preferred energy source of muscle
Their inputs: 4 kcal / gram, representing 55% of the AET
Their sources: green vegetables, fruits, starchy, sugary foods and some

5. Then, micro-nutrients "non-energy"

- Trace elements, minerals and vitamins for the maintenance of ideal body
- Water (at 1.5 to 2 liters / day): It means balance and exchange par excellence, who can convey the waste and nutrients throughout our body.

6. What is Vitamin C?

It is also called "ascorbic acid"
It is a water-soluble vitamin (dissolves in water), which has the properties:
- Stimulating our immune system
- An antioxidant role (for the protection of our cell membranes)
- A factor promoting iron absorption
Recommended daily nutrient intake: 110 milligrams
Our advice:
Eat a diet rich in fruits and vegetables (five a day), ideally including: a plate of salad, a dish of cooked vegetables and three fruits.
This way, you bring the necessary amount of vitamin C in your body.
Interesting sources of vitamin C:
- Kiwifruit
- Citrus (grapefruit, lemons, oranges), then all other fruit
- Vegetables
- Potatoes
- Green salad

7. Fruits and vegetables

Plant products we provide:
- Carbohydrates (starch, fiber ...)
- Proteins
- Micronutrients
- Minerals
- Other essential micro-nutrients (vitamins A, C, E ...)
These micro-and macro-nutrients are factors that help protect our body.
Carbohydrate foods (sugar) in plants:
- Soluble sugars (glucose-fructose)
- Starch (the best supplier of glucose) in starchy foods (potatoes, pasta ...), pulses and cereals
He will always seek to preserve the "complex" carbohydrate foods. To do this, we must reduce the simple carbohydrates in food, and to prefer fruits, and starchy vegetables.
Roles of fruits and vegetables:
- They facilitate the functioning of the digestive system
- They provide satiety (to feel full)
- They stimulate the metabolism of fats
- They are rich in micronutrients and low in calories
- They participate in cancer prevention (rich in protective micronutrients)

Remember: Eat five fruits and vegetables every day! If possible, fruit and vegetables in season.
To easily remember these few basic concepts, feel free to print them and insert them in your cookbook.
A balanced diet is a major issue in the context of a health condition that is built on the long term.

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