Nutrition: How to eat, what to eat, what foods to avoid…

To help you to lose weight or not to take fat in your physical transformation, a return to the basis of the diet is necessary.

Because even with this menu planner that calculates everything for you, it is important to know what to eat and what quantities to put in your plate. Otherwise, you’ll always feel that your diet does not work and you tendras to go back to your bad habits.

You will have difficulty knowing how much to eat to have everything that you need and the energy required. Or at least, why should you eat this type of protein, carbohydrate or lipid…

Well, it is what carbohydrate and lipid? It is used to what? What are the sources, what foods should I choose? And, the foods to avoid?

This is exactly what you will learn here: the base!

You can even develop your menu without having to calculate the calories! 🙂

Discovered just after the infographic below.


Table of contents


Infographie Nutrition 101: Comment bien manger, quoi manger et les aliments à éviter


Eating well for your health and your line as well as your mood and your energy, corresponds roughly to:

How to eat well
  • Eat natural,
  • Encourage foods that are rich in protein and fiber,
  • Eat vegetables AT WILL AND VARIED,
  • Eat whole fruit rather than their juice,
  • Eat good fats,
  • Eliminate anything that is processed and refined,
  • Avoid sugar, Trans fats, alcohol (as much as possible…)
  • Opt for carbohydrates of plant origin, and whole grains,
  • Drink a lot of water…
  • Finally, eat! Avoiding eating less than 1500 calories per day…

Thus, you will assure to balance your pH and regulate your blood sugar.

It sounds chinese to all of this?

Remember just the above points and keep in mind that the contrary actions are often responsible for many health problems.

Too many sugary foods, refined sugars and fast carbs, for example, cause fluctuations in blood sugar, which can result in:

  • metabolic disorders,
  • the mood swings,
  • fatigue,
  • high blood pressure,
  • health problems,
  • “up and down” conducive to the cravings of sugars…
  • and high frequency, are likely to cause heart disease or chronic conditions such as diabetes.
They are also the most important cause related to the difficulty to achieve or maintain a healthy weight and increase their energy level.

Knowing all that, don’t you want to know the foods to avoid and those to use?

Know the foods to avoid and to prefer according to their macronutrients; proteins, carbohydrates, lipids

The protein

The protein? Easy, it feeds the muscles!

Totally true! They are indispensable in the development and maintenance of lean body mass.

They also ensure the proper metabolic functioning of the human body and play an important role in;

  • the majority of cellular functions
  • immunity
  • the pH balance
  • the levels of sodium, potassium and water intra and extra cellular
  • the production of energy
  • the feeling of satiety after a meal.

Requiring more calories for their digestion, they are also conducive to weight loss.

This is the reason why it often promotes as effective way to lose fat!

They are mainly of animal origin, but are also found in legumes, cereals, nuts and seeds, as well as protein supplements.

It is recommended to consume on a daily basis at least 0.8 g of protein per kilogram of your body weight ideal health in adulthood (more or less 19).

Endurance athletes and strength as well as bodybuilders, tissue repair is more important and to be more quick, often consume between 1.7 g to 2.5 g of protein per kg of their weight.

FOODS – PROTEIN SOURCES

sources de protéines

sources de protéines

#1. Meat, poultry, fish, seafood, unprocessed: Meat of farmed and wild (lean beef, horse, deer, bison, veal, lamb…), chicken, turkey, guinea fowl… salmon, sole, halibut, trout, tilapia… shrimp, lobster, mussel…

Recommendations:

  • That can be consumed and recommended 2 to 3 times per day, usually with meals, a portion the size of your closed fist.
  • Lean red meats can be ingested for a kick of energy before an important event or sports activity.

1 Portion = 80-100g

#2. Eggs: whole Egg and egg white.

Recommendations:

  • To consume following a ratio of approximately 1/3 egg yolks /egg whites.

1 Serving = 1-2 whole eggs or 4 egg whites

#3. Dairy products: low fat Cheese (cheese on occasion), plain Greek yogurt, cottage cheese, milk, etc.

Recommendations:

  • Up to 3 servings per day according to servings of 30g for cheese and 2/3 cup of yogurt
  • Focus light cheeses, given that the others are rich in fat and sodium. If you are in the process of fat loss, avoids the latter.
  • Attention to intolerance to lactose which can also make it difficult to lose weight…

1 Portion = 30g of cheese or ⅔ cup yogurt or 1 cup milk or ½ cup cottage

#4. Vegetable protein: Legumes: lentils, lentillons, beans (red, pink, white, black, coconut, azuki, tarbes, mung beans beef, cornille) beans, peas (broken, chickpeas, soy, whole), groundnut or peanut, beans… whole Grains: oats, whole wheat, corn, millet, barley, quinoa, rice (basmati, brown, wild), buckwheat, rye… Nuts: almonds, pistachios, cashews, Brazil nuts, walnuts… and Seeds: chia, sesame, pumpkin, hemp, flax, sunflower…

Recommendations:

  • If your only source of protein is limited to these plant sources, it is best to consume a wide variety in the course of the day. Thus, their combination will provide you with a complete protein, or by combining legumes + grains, legumes + nuts and/or seeds, grains + nuts and/or seeds.
  • Note that legumes and grains are all sources of carbohydrates. While the nuts and seeds, more of the fat sources instead of protein. Although they contain traces of non-trivial proteins, they are rarely sufficient to meet the needs of most people.
  • Attention to the intolerance to gluten in cereals such as wheat, barley, rye and oats. Unless specification to the contrary.

1 Serving = ½ cup of rice or quinoa cooked or legumes, 30g of cereal, raw, ¼ cup nuts, 2 tbsp seeds.

#5. Protein supplements: whey Protein, rice protein or plant…

Recommendations:

  • Some dietary supplements are useful for people of dietary requirements, and to respond to a lack of protein; vegans and vegetarians. Or for quick snacks.
  • Supplements are also convenient for the synthesis of fast protein after a workout, in muscle mass or physical performance.

1 Serving = 35g or a measure

FOODS TO AVOID; SOURCES OF PROTEINS TO AVOID

  • Deli meats (such as the “balloné”) and sausages; because they are often made of processed meats, lots of fat, salt (sodium) and preservatives.
  • Minced meat is rich in fat, take low-fat versions,
  • Chicken Nuggets; because they often contain a bit of chicken and are high in fat and salt.
  • Pork: Bacons, ribs,… Fat & additives
  • Fried fish as any food fried.
  • Meatballs, chicken nuggets, and meat “fast food” in general.
  • Attention to meats, reconstituted meats and industrial

In a general way, but specially in weight-loss diet:

  • Whole milk; fat.
  • Cheeses; fatty and salty.
  • Creams; fatty.
  • Yogurt rich in fat or low in fat other than nature; artificially sweetened.

Carbohydrates

Carbohydrates refer to all sugars, natural or artificial, as well as fibers found in foods.

Acting as the first source of energy, they are essential to sports and also play an important role in the proper functioning;

  • of the digestive system
  • of the intestinal flora
  • of the internal organs
  • of the nervous system
  • muscles
  • of the immune system.

They are found naturally in vegetables, legumes, fruits, starchy foods, grain products and also dairy products.

Characterized of complex carbohydrates or simple

Wait! Can someone tell me what is the difference?!

The sugars or simple carbohydrates, easily assimilated by the body, are so-called “fast sugars”, “high glycemic index”. Sugars or complex carbohydrates are “carbohydrates” and “low glycemic index”.

According To Wikipedia

Ah, much more clear, no?

NOT AT ALL! What is this: “glycemic Index”?!

The glycemic index indicates the ability of a carbohydrate which is given to raise the blood glucose following its ingestion, compared to pure glucose. However, it has been discovered that certain sugars, the so-called slow, causing a peak in carbohydrate also important that some of the sugars.
According to Wikipedia again

Ok, and…?! 🙄

Remember simply that it is important to promote the low-carbohydrate glycemic index, as well as fibers from whole foods and not refined. The carbohydrates with a high index are more likely to destabilize the levels of sugar in the blood, cholesterol as well as make it difficult to control body weight.

In order to simplify the use of theglycemic index, you can use the following hierarchy, from the strongest to the more low glycemic index:

pyramide des aliments à prioriser selon l'indice glycémique

pyramide des aliments à prioriser selon l'indice glycémique

Or consult a table like this: Table of the glycemic index.

To better understand the index or the glycemic index, download this guide clues glycemic including tables and indexes loads glycemic foods. It will help you make better food choices.

Good choice, timing and dosage, the carbohydrates are also good allies to your diet.

FOODS – CARBOHYDRATE SOURCES

Aliments riches en glucides

Aliments riches en glucides

#1. Vegetables: Cucumber, spinach, kale, carrot, broccoli, cabbage, asparagus, eggplant, peppers, radish, tomato, mushroom, artichoke, fennel, salad, squash…

Recommendations:

  • Consume in large quantities from the cooked carrots, pumpkin, and potatoes.

#2. Legumes: lentils, lentillons, beans (red, pink, white, black, coconut, azuki, tarbes, mung beans beef, cornille) beans, peas (broken, chickpeas, soy, whole), groundnut or peanut, beans…

Recommendations:

  • 1/2 cup, 1 to 2 times per day,

1 Serving = ½ cup of legumes

#3. Fruits: Apple, blueberries, raspberries, blackberries, strawberries, grapefruit, orange, pineapple, banana, grapes…

Recommendations:

  • 1 to 2 servings per day
  • promote the small fruit and apple, especially if you’re in weight loss diet.

1 Serving = 1 medium fruit, ⅔ cup of berries, 20g of dried fruit

#4. Starches: wholemeal Pasta, whole grain breads, potatoes, corn…

Recommendations:

  • In moderation, ideally 1 to 2 times per week, and meals cheats. Unless you are on a diet of muscle mass or athletic performance.
  • Encourage sweet potatoes to the potatoes white.

1 Serving = 1 slice bread, 1 small potato or corn, ½ cup cooked pasta

#5. Grain products: oats, whole wheat, corn, millet, barley, quinoa, rice (basmati, brown, wild), buckwheat, rye…

Recommendations:

  • In moderation, ideally up to 2 times per day unless you are on a diet of muscle mass or athletic performance.
  • Attention to the intolerance to gluten in cereals such as wheat, barley, rye and oats. Unless specification to the contrary.

1 Serving = 1 slice of bread, 30g of cereal, raw, ½ cup of rice or quinoa, cooked

#6. Dairy products: Milk, yogurt…

Recommendations:

  • More regarded as a source of protein, milk contains a little carbohydrate.
  • Dairy products containing more carbohydrates are not foods (ice cream, etc.).

1 Serving = 1 cup milk, ⅔ cup of yogurt

#7. Some supplements for performance

Recommendations:

  • Formulas designed for professional athletes who want to excel.
FOODS TO AVOID; SOURCES OF CARBOHYDRATES TO AVOID

  • White sugar, brown brown sugar, cane sugar, corn syrup refinery, caramel, honey… all the sugars in this list!
  • Candy, sweets, confectionery, cakes, pastries, all sweet…
  • Jams, jellies,
  • Icings, coulis,
  • Salad dressings low in fat,
  • Chips, crackers, cookies, all salty snacks…
  • French fries, baked or mashed potatoes,
  • Ice cream, milkshake and sweet, the yogurt sweet flavour, coffee creamer, smoothies and sweet e bottles,
  • Fruit juices, soft drinks, energy drinks, coffee and tea,sweet
  • Alcoholic beverages, alcohol,
  • Dried fruit and sweet,
  • Most of the energy bars, look for bars that are natural,
  • Rice cakes soufflés, rice cereal puffs, corn puffs,
  • Instant rice, white rice,
  • Sugary cereals, refined or processed, granola
  • White breads and baguettes, bagels, white pasta and non-complete, croissants, pastries, pancakes, waffles, muffins… everything that is made of white flour…
  • Canned foods rich in sugar and salt,
  • All the processed foods, sugary and high glycemic index

Lipids

Finally, lipids are fats that are found mainly in the oils, seeds and nuts, but also in some fish.

Essential to many vital functions of the human body, such;

  • the transport and absorption of fat-soluble vitamins (A, D, E and K)
  • hormone synthesis
  • the proper functioning of the nervous system and cognitive
  • the protection and good health of several vital organs.

They also contribute to the weight loss and the energy source of the body.

Saves against oils cooked at high temperature and for long periods of time. The oxidation thus produced leads to the formation of free radicals and harmful sources of several diseases.

Hence the importance of choosing extra virgin olive oils cold-pressed and opt for the oils to high-melting temperature for the cooking, such as olive oil and coconut oil. The latter has a better heat resistance property of others.

In general, it is advisable to limit its consumption of fat to 30% of your total value in the calories you ingest on a daily basis to avoid the storage of fat in surplus.

FOODS – FAT SOURCES

sources de lipides

sources de lipides

#1. Vegetable oils: coconut, olive, avocado, sunflower, hazelnut, grape seed…

Recommendations:

  • Choose oils first cold pressed and extra virgin(e (non-modified or hydrogenated).
  • 2 to 4 servings per day.

1 Serving = 1 tablespoon oil

#2. Nuts: almonds, pistachios, cashews, Brazil nuts, walnuts…

Recommendations:

  • Up to 2 servings per day

1 Serving = ¼ cup nuts, 2 tbsp nut butter

#3. Seeds: chia, sesame, pumpkin, hemp, flax, sunflower…

Recommendations:

  • Up to 2 servings per day

1 Serving = 1 tbsp seeds

#4. Fruits: Avocado…

Recommendations:

  • ½ Avocado per day.

1 Serving = ½ avocado

#5. Supplements of Omega 3

Recommendations:

  • Ideal to ensure a good ratio of omega-6 and omega-3 often too high.
  • Food supplement based and is very effective for good health and to help support the loss of weight.
FOODS TO AVOID; FAT SOURCES TO AVOID

  • The foods that contain trans fat,
  • The fried foods, the frying oil,
  • The inputs and the dishes frozen,
  • The breading,
  • The palm oil, the oils modified or hydrogenated,
  • High-fat meats; deli meats, sausage, minced meat, chops, bacon, bacon, ribs, hams…
  • Blocks of foie gras, ears dammit…
  • The creams…
  • The rich sauces for meat and pasta…
  • Mayonnaise, margarine, grease, cake, Cheez Whiz…
  • Salad dressing other than natural. Opt for olive oil, balsamic vinegar and Dijon mustard.
  • Peanut butter sweet or nut butter, sweet, Chocolate…
  • Cheese is rich in fat… some of the time.

Food pyramid servings suggested

pyramide alimentaire des portions selon les catégories d'aliments

If you have not already done so, download this mini-guide to eating well including a menu type based on these daily servings. For a menu taking into account calories, download this menu planner.

And, remember that hunger is a normal and transient when changing your diet to a physical transformation.

Taste the good food

I can hear you from here and say: “Bye, bye, the taste… What a power plate!”

Is that your taste buds are accustomed to the taste accentuated food additives used in the food industry. These are not the foods as such as do you taste, but these ingredients are often harmful to health.

  • Acesulfame potassium (or acesulfame K),
  • Aspartame,
  • Sodium Nitrite, also known under the name of sodium nitrate,
  • Partially hydrogenated vegetable oils,
  • And many others, like those of this list of food additives to avoid.

Finally, it remains for you to do now, to combat your addiction, is to use seasonings and condiments natural.

Herbs, spices, ketchup without sugar, mustard, relish, hot sauce, vinegar, but also dried fruits, seeds, nuts, grated, olives, parmesan, feta, etc

They can be used, but reasonable for everything that is other than the herbs and spices, unsalted (1 to 2 TBSP per meal and a pinch of salt is a good generalization).

Do you doubt still?

Try these 8 recipes for chicken quick and easy!

8 recettes de poulets faciles, prêtes en 15 minutes!

You’ll see! When you have removed the food that is too sweet and too salty, your taste buds will adapt to the new flavours. Maybe not at the beginning, but with a little patience, you will taste to eat healthy! 😉


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