Alimentation équilibrée Health Wellens Long Life Balanced And Healthy Diet + Physical activity
Alimentation équilibrée The definitions? Helps prevent so-called civilization diseases such as overweight, cardiovascular disease, diabetes,… Allows the body to develop harmoniously. Covers energy needs at all ages of life Satisfies optimally the needs of the individual in both quantitative and qualitative terms
Alimentation équilibrée Food intake = Needs of the organization
1 time per week!!
Alimentation équilibrée Weight fluctuation Imbalance between intake Food and physical activity. If the weight : Food intake Physical activity
Ideal Weight Weight Desirable Evaluation ??
B.M.I. P Real weight in Kilo T Height in Meter = Average Extreme values Desirable Overweightt Obesity Men 22 20,5-25 25 30 Women 20,8 18,7-23,8 24 28,6
We generally consume Too much animal food Few vegetable-based foods (Meat, dairy products, mat. Grasses, charcuterie,..) Few vegetable-based foods (fruits and vegetables) Not enough mineral water
The water = The only essential drink! At least 1.5 liters per day
Starchy foods = Base of the pyramid Complex carbohydrates (starch) Present at all meals, in sufficient quantity Complex carbohydrates (starch) Proteins Group B vitamins Minerals (iron, magnesium) Complete form Regulation of intestinal transit 22 décembre 2004
The vegetables Rich in water Per day: 2x cooked vegetables Rich in vitamins, minerals and trace elements High in fiber Low in fat and sugars Big volume but few calories Per day: 2x cooked vegetables 1x raw vegetables
The fruits Rich in water Per day: 3 fruit rations Rich in vitamins, minerals and trace elements High in fiber Low in fat Variable sugar content Per day: 3 fruit rations
Dairy products Rich in protein, calcium Present at all meals Rich in vitamins of group B Rich in fat Vitamin A In semi-skimmed form Present at all meals
Meat, poultry, fish, eggs Rich in proteins No need to eat 2x a day Rich in iron riches en vitamine B12 et oligo-éléments Varying sources and frequencies / week Fish 2x Poultry 2x Egg 0-1x White meat 1x Ground meat 0-1x Red meat 1x No need to eat 2x a day Compensation for dairy products
Visible fat = Last floor of the indispensable Rich in lipid energy Parsimony !!! Vitamins A, D, E Essential fatty acid Varying Sources!!! !! Frozen: maximum every 15 days !!
The Miscellaneous category Social life Non indispensable Pastry Biscuit factory Chocolaterie Table Sugar Snacks High calorie To consume occasionally
Alcoholic beverages = Not indispensable in al. Healthy Children Not recommendeds Children Teenagers Pregnant and lactating women from 0 to 2 glasses maximum !!
General advice Vary food Minimum 3 meals + snacks Balancing quantities throughout the day Do you spend physically Drink regularly No racing the empty belly. Make a list Do not blame
Build Your Health With its fork!