That's why today we present to you 5 good eating habits that are easy to implement and fundamental to strengthening and supporting your body.
What to remember :
Food should be a source of energy for the body but also of pleasure. It must be varied and made up of local products, adapted to the seasons and the needs of the body. Fiber is essential for stomach well-being Staying sufficiently hydrated (1.5L of water per drink) is essential for maintaining good health. Listening to your body and its food sensations is essential
What are good eating habits?
Food is an integral part of our lives and is essential for maintaining optimal body health. It provides us with energy, nutrients, and water for the proper functioning of the body, but also for the brain, for maintaining peak mental health. Indeed, food is a source of pleasure and must be adapted to both needs and desires. We will always favor listening to our body and eating mindfully so that consumption is in harmony.
Furthermore, eating well doesn't always mean consuming more expensive products. It's possible to make small dietary changes to improve your health and support your body's basic functions while protecting your wallet and cooking quickly and easily.
Our advice for good eating habits
#1 - A varied and balanced diet, the foundations of good health
This is the #1 tip for good eating habits that you've probably heard a million times! However, we can't stress it enough, but it's essential to vary your food groups to provide everything your body needs. Balance, which is defined by an adequate intake of each food group, is therefore easily derived from this.
Our nutritional advice : try to compose your meals like this as much as possible:
- 1 source of carbohydrates : starchy foods (rice, pasta, potatoes, quinoa, etc.), legumes (lentils, beans, broad beans, chickpeas, etc.)
- 1 source of protein : animal (meat, poultry, fish, shellfish, eggs) or vegetable (legumes + cereals, soy (tofu, tempeh, etc.))
- 1 source of fiber : vegetables and fruits
- 1 source of lipids : oil, butter, cheese, nuts, etc.
You are then free to add and vary the foods in each category!
#2 - Hydration, for a metabolism in action
Good eating habits aren't just about the food itself.
On average, the body is composed of 65% water . Since many physiological functions require water, we must constantly provide sufficient amounts adapted to the temperature conditions and daily activities.
The golden rule is therefore to always compensate for losses with contributions.
The recommended amount of water per day is 2.5L with approximately 1L provided by food and 1.5L which must be provided by drinking water.
Dehydration can be identified by several signs:
- Thirst with dry tongue and lips
- Fatigue
- Feeling similar to hunger
- Dry, flabby, cold skin
Our nutritional advice : In the morning, fill a water bottle, which can be infused with different ingredients (lemon, mint, red fruits, cucumber, or our famous detox potion ), and drink it throughout the day. Ideally, you should drink 2 or 3 full bottles to ensure sufficient intake.
#3 - A sufficient intake of fiber, for freer digestion
Fiber, some of which are prebiotic fibers , provides food for the good bacteria present in our intestinal microbiota . This group of microorganisms located on the intestinal wall helps maintain optimal digestion and an immune system. Fiber has multiple benefits for the body:
- Regulation of intestinal transit
- Balance of the microbiota and strengthening of the immune system
- Decreased nutrient bioavailability : slowing down nutrient absorption to allow for prolonged assimilation over time
- Increased satiety and weight regulation
Our nutrition advice : include at least one fruit and one vegetable per day to make them easier to consume. You'll need to vary your intake of raw and cooked fruits and vegetables to ensure you get all the micronutrients (vitamins and minerals) you need and maintain the benefits of this healthy eating habit.
#4 - Respecting seasonality for well-preserved agriculture and health
Respecting the seasons of raw products such as fruits and vegetables means, above all, respecting the life cycle of these plants. Indeed, nature is well designed and allows us to access foods adapted to our needs according to the seasons.
In addition, depending on the cultivation methods, plants do not have the same concentration of nutrients. This is why it is recommended to favor the consumption of fruits and vegetables from conventional agriculture and from local production which therefore respects the seasonality. Adopting this eating habit allows you to benefit from all the necessary nutrients and to consume tasty products at a fair price.
Our nutritional advice : refer to the seasonal fruit and vegetable calendar and have fun adapting meals according to seasonal products (for example: strawberry tart in summer and pear tart in winter).
#5 - Listening to your body and food sensations
When we take the example of a baby, it is very easy to know when he is hungry and when he is full because he knows very well how to let us know!
In an adult, it is much more complex...
Indeed, depending on our lifestyles, our state of health and our consumption environments, our eating habits are more or less strongly impacted and modified. The primary objective then is to refocus on our feelings of hunger, satiety and fullness.
Hunger is an unpleasant physical sensation that motivates the search for food .
Satiety is the feeling of fullness felt between meals without seeking food .
Satiation corresponds to the reduction or even cancellation of the sensation of pleasure and therefore of hunger during ingestion.
Here are some tips to help you refocus on your food sensations :
- Choose a quiet environment free from distractions to eat your meals.
- Vary social meal environments (restaurant, home, canteen, etc.)
- Avoid drastically respecting conventional meal times and focus on listening to your hunger.
- Avoid forcing yourself to finish your plate if you no longer feel like it.
- Take the time to chew to better digest food
Final nutrition tip : avoid any feelings of guilt after meals. Indeed, food should remain a source of pleasure , which is why establishing good eating habits should not interfere with this and should not be a source of restrictions.
Sources :
[1] Lattimer, JM, & Haub, MD (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266–1289. https://doi.org/10.3390/nu2121266
[2] PNNS (National Nutrition and Health Program), (2018), consulted from https://sante.gouv.fr/IMG/pdf/pnns4_2019-2023.pdf
[3] CNRS, water in the body, consulted from https://www.cnrs.fr/cw/dossiers/doseau/decouv/usages/eauOrga.html
[4] Mangerbouger.fr, (2021), Why and how to eat seasonally, consulted from https://www.mangerbouger.fr/manger-mieux/bien-manger-sans-se-ruiner/bien-manger-en-preservant-la-planete-sans-se-ruiner-c-est-possible/pourquoi-et-comment-manger-de-saison .
