Nutrition research has identified 10 dietary rules on which metabolic balances depend and therefore your health in the long term. Imagine that these are pillars or foundations on which you want to build a healthy, long and sustainable life. As strong as they are!
For some of them, it’s no brainer, think fonio and quinoa.
Generally speaking, there are 10 rules of good eating you can stick to for a long, happy and healthy life.
1: Limit ultra-processed foods.
The first of the 10 rules of good eating is very simple, aims to limit the supply of industrial origin, a source of sugar and unnecessary and potentially toxic additives. You control what you swallow when cooking fresh foods, but not when it comes to industrial foods. In addition, these foods are often predigested, extruded, excessively heated, soft, which can lead in the long run to health problems. It should also be known that processed foods may contain high levels of undesirable and toxic substances.
2: Consume more than half of its food in plant form.
This rule stipulates that more than half of its food should be consumed, by weight, in the form of raw, dried, fermented or cooked vegetables; this diet fits perfectly with our digestive physiology and gut microbiota, that is, the “good” bacteria that live in us and contribute to our health. By following this rule, you also optimize the fiber intake. Present in vegetables and fresh or dried fruits, cereals, pulses, fibers have an influence on blood sugar and transit.
3: Choose foods with low caloric density
The caloric density is the number of calories supplied per gram of food. Choose foods with a low caloric density, that is to say, those which bring you a lot of matter but few calories: soups, salads, raw vegetables, fruits, vegetables as a rule. You are satisfied faster. All the better for the line, but also for longevity, since eating sparingly increases the life expectancy in good health for all animal species and probably also for humans.
4: Choose foods with high nutritional density.
The more nutritionally dense a food is, the more it contains vitamins and minerals for a given number of calories. This means that by eating them rather than others that provide empty “calories,” you provide your body with the micro nutrients it needs to give it its best. Examples of empty calories: sodas, chocolate bars, chips, crackers, refined foods …
5: Choose antioxidant foods
Antioxidants in a food protect cells and tissues from the aggression of toxic particles – free radicals, partly responsible for aging and degenerative diseases. Antioxidants are found in many foods: red fruits, nuts, hazelnuts … Discover fonio, our super foods that curbs aging with their antioxidant content.
ells and tissues from the aggression of toxic particles – free radicals, partly responsible for aging and degenerative diseases. Antioxidants are found in many foods: red fruits, nuts, hazelnuts … Discover fonio, our super foods that curbs aging with their antioxidant content.
6: Choosing foods with a low glycemic index
Foods with a low glycemic index (GI) make blood sugar low. Compared to other high GI foods, this means that they resist weight gain, slow down aging and prevent diabetes and some cancers. So prefer foods and even low or moderate GI meals.
7: Balancing your dietary fat
You may not know it, but the quality of the fats that we swallow, depend on many essential biological functions: the balance of the mood, the fluidity of the blood, the level of inflammation of the body. Some fats limit inflammation, oppose blood clots, help to maintain morale. Health is in balance between the main families of fats (saturated, monounsaturated, polyunsaturated omega-6, polyunsaturated omega-3). We are getting closer to this balance with a simple seasoning oil, rapeseed oil.
8: Ensuring the acid-base balance
The modern diet, rich in cereals, animal proteins, salt, is generally acidifying, whereas, to function well, the body needs to be slightly alkaline. Chronic acidosis caused by modern nutrition is neutralized by renal and respiratory functions, but less and less effectively as we age. It can then directly affect the bones, the muscles, the kidneys. It is therefore wise to avoid excessive acidifying foods, especially when you are getting older. For example, acidifying foods can be replaced by alkalizing foods to prevent osteoporosis and maintain proper muscle mass.
9: Reduce sodium and favor potassium
The current diet is too rich in table salt (sodium chloride) and too low in potassium salts. This results in a risk of hypertension, arterial stiffness and an increased risk of cardiovascular disease. Choose a diet that brings less salt and more potassium.
10: Eating hypo toxic
Food can be a source of potentially toxic compounds, be they pollutants such as bisphenol A, pesticides, additives such as nitrites, phosphates, dyes. These pollutants, which have nothing to do with our diet, can cause disorders and diseases. And even when cooking you can unknowingly give birth to toxic products from totally healthy foods. This is the case when cooking at high temperature.
And there you have it, 10 rules of good eating. Simple…and easy too.