How to change your eating habits and eat better?

Our tips for eating well

Eating well has become the mantra of hundreds of millions of people who want to improve their health, change their shape or simply rethink their eating habits. Here are 5 tips to follow absolutely to “eat” better.

1: Favor natural foods over ultra-processed products

Industrial foods invade plates and are a difficult source to regulate sugar, sodium, additives, artificial flavors, flavor enhancers, and toxic substances.

All doctors agree that half of the food should be eaten in its vegetable form. Raw, dried, cooked or fermented fruits and vegetables provide the body with fiber and regulate blood sugar and cholesterol levels. They meet the needs of human digestive physiology and the intestinal microbiota and promote the proliferation of microorganisms in the digestive system (archaea, bacteria, fungi) responsible for the synthesis of vitamins.

Choosing raw vegetables and cooked dishes over industrial dishes denatured by the preparation methods makes it easier to relearn the real taste of food. Chewing raw foods low in fat, salt, and sugar quickly triggers the signal of satiety and significantly reduces digestion problems.

2: Keep an eye on the dietary fat balance

All fats in our food are not alike. Some act on the body as anti-inflammatory drugs, others regulate blood flow while others affect mood. It is therefore essential to maintain a balance between saturated fats (bad) and monounsaturated, polyunsaturated fats Omega-6 and Omega-3 (good) by favoring fish, nuts, avocado, seeds, and vegetable oils while avoiding fried foods, pastries, and cold meats.

Foods with high nutritional density are also preferred, such as berries, dried fruits, and spinach, because they provide the body with the micronutrients necessary for its proper functioning while providing relatively few calories.

3: Drink lots of water

It is recommended to drink 1 to 1.5 liters of water per day, apart from meals, coffee, tea, and other infusions. Dehydration, to be avoided absolutely, reduces physical and intellectual capacities, aggravates cases of constipation, and increases blood pressure.

But which water is the most beneficial for the body? Without doubt spring water, rich in minerals and ideal for hydration, but bottled water, preferably mineral, is just as suitable. Glass bottles are nonetheless preferred, since they do not contain dangerous chemicals and are less polluting than plastic containers. Finally, tap water is not particularly unhealthy but should be filtered for optimal consumption.

In summary, water is a source of vitality that reinforces the feeling of satiety in the stomach and cannot be replaced by any other substance.

4: Consume fresh local and seasonal products

Beyond ecological arguments, consume local products from organic cultures and lightly seasoned with cold-pressed virgin oils (olive oil, sunflower oil, rapeseed, sesame, grape seeds, etc.) and apple cider vinegar, or sweetened naturally with honey, pollen and raisins, are habits to be implemented on a daily basis.

A balanced (and responsible) diet should therefore exempt from taking food supplements (vitamins and mineral salts), except in people with chronic deficiencies or in pregnant women who need vitamin B9 for the proper development of the fetus.

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5: Control your alcohol consumption

Moderate and regular consumption of alcohol reduces the risk of heart and cerebrovascular disease since alcohol itself (and not the other components of drinks) increases the level of good cholesterol, reduces the formation of atherosclerotic plaques in blood vessels and lightens the blood to facilitate circulation.

The risks of excessive consumption therefore far outweigh the benefits, since in addition to cardiac and vascular complications, various forms of cancer, liver disease, type 2 diabetes, and cognitive problems.