The principles of healthy nutrition


As Hippocrates, father of Medicine, put it more than 2000 years ago, “food must be your medicine”. Indeed, handle the disease is one thing, but it would be necessary to know how to prevent from disease. It is what we call the primary prevention which is influenced by our behavior and our lifestyles. Nutrition plays a significant role in preventing from disease.

Here are the main elements to understand and to apply to follow the path to a healthy lifestyle :

Which sugar should you have?

The first essential thing is to banish refined sugars. Indeed the refining is an industrial technique of processing food which makes them lose their nutritional values. The white sugar that we find in biscuits, croissants, sodas, and in a more sneaky and “hidden” way in the industrial dishes. Also in processed cereals: white pasta, white rice, white bread, etc. It would be necessary to replace these refined sugars by raw, complete, not transformed and ideally organic food.

It is necessary to favor the sources of natural sugar and to avoid products with added sugar. Your body will find the glucose needed in fresh and dry fruits, honey but also in whole cereals, vegetables or still legumes.

Should we eliminate fat from our diet?

Fat is vital to our body, cardiovascular system, nervous system, memory and concentration. Simply not any fat!

It would be necessary to limit the intake of saturated fats which we find in products of animal origin (butter, cheese, yoghurts, meat) and certain oils as the palm oil. Favor the consumption of unsaturated fats: omega 3, omega 6 and omega 9.

Where to find them? In small fish of the cold seas (herrings, mackerels, sardines…) very rich in omega 3. So, in organic cold pressed oil such as colza, linen, olive, sesame, walnut… the ideal being to vary the types of oil. Finally in almonds, walnuts, hazelnuts,… and avocado. Your intake of good fatty acids must be daily.

Regarding proteins, should you stop eating red meat?

There are several sources of protein. Animal proteins such as meat, fish, eggs, dairy products. These proteins, and mainly the red meat, should not be consumed in excess because their digestion generates a lot of acidity and an overactivity for your kidneys. You should rather have eggs, omega-3 rich fish, white fish, goat cheese, sheep cheese or curds if you consume cow milk. Also think of the sources of vegetal proteins that you will find in legumes (soy, lenses, dry beans), seaweed, mushrooms and almonds.

The quantity of proteins to consume on a daily basis should be adapted to anyone specific needs by taking into account his/her health, age, gender and daily physical activity.

Last tip to fill up with vitamins and minerals and thus with vitality!

Consume every day fruits and colorful and raw vegetables! The cooking indeed makes them lose an important part of these good nutrients.

Eat fruits except after meals, in the morning and in the afternoon, in salads, in fresh juices and smoothies. For vegetables, take the reflex to begin all your meals with a salad of raw vegetables or a glass of vegetables juice. You will fill up with vitamins and with minerals and your digestion will be facilitated thanks to the contribution in digestive enzymes.

Aurélie Portuese