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!