I divide my sugar conso 2
Why ? Sweetened products are called «empty calories» by nutritionists because they provide almost no vitamins or other micronutrients good.
How: You buy a tea or coffee of good quality so that we can drink it without sugar. Otherwise, a test cubes combining sugar and sweetener (Tutti Free), 3 times less calories.
We reserve sodas (7 pieces of sugar per can!) A few occasions.
We stop sweetened yogurt, and 1 teaspoon honey or 1 fresh fruit in natural yoghurt .
We go to Dark chocolate (15% less sugar compared to milk chocolate) easier to limit.
In cakes, reduces the proportion of 20% sugar.
Zap the sweet or sour sauces Thai trade, which provide up to 8 sugar lumps 100 g.
Fat, it takes; But not too much…
Why ? Fat are the energy nutrients: 9 kcal per gram against 4 kcal for carbohydrates (sugars) . By eating more fat than you think, you risk gaining weight.
How? It replaces the dairy Greek or enriched with cream (which provide the equivalent of 1 tsp. S. Of oil per 100 g pot) with fresh cheese semi-skimmed milk with 3% fat.
Zap casseroles casseroles type quiches, pizzas unless they contribute less than 20 grams of fat per serving.
Comparing calories fish or cutlets breaded and is confined to those who cook in the oven without fat.
We say goodbye to drink biscuits (30% fat) and bread home country bread toast with tzatziki or eggplant caviar.
Preferred wafers jam (350 kcal per 100 g) with chocolate cookies (500 kcal).
I eat everything in small quantities
Why ? slightly reduce portions allows smooth slim and still eat everything.
How? Is used in smaller plates.
We try to eat slowly without TV or computer, so many feel the satisfaction that shows we ate just enough for our needs.
When lack of benchmarks, we can weigh the most food calories : cheeses, breads, starches.
fast-food are avoided maxi burgers, large portions of fries or soda.
In racing, it is wary of specials by 2 or 3 packets which ultimately encourage eating more.
The taste, not only for children …
Why ? less than one swallows calories to 16-17 H when just starting to feel peckish at 18-19 H when starving and dinner is not ready.
How? According to his tastes and his appetite is expected 1-2 foods. Choice, 1 fruit, banana, apple, tangerine, 1 or 1 pot without sugar compote added gourd, 3-4 dried apricots or prunes, 1 handful of almonds or pistachios, 1 smoothie, 1 dairy, 1 briquette of milk or soybean juice, 1 cereal bar, 1 individually wrapped biscuits.
For those who do not wish to taste, take a real meal at noon with starchy or bread, meat or fish, cooked vegetables or raw vegetables, dairy products and fruit.
For example: 1 + 1 ham sandwich briquette soup + 1 + 1 cheese fruit salad.
Bake best to preserve a vitamin max
Why ? Cooking methods sleeping foods (fried, grilled, fried …) generate toxic compounds when the temperature is too high.
How? For meat, there utensils team with a thermostat, smart pellet stoves, electric grill, so as not to exceed 180 ° C. For fish and vegetables, steaming is the emphasis that preserves the best vitamins, minerals and other water-soluble constituents. Healthy too, braising or in foil.
I eliminate palm oil
Why ? It consists half of saturated fat (palmitic acid) whose excess promotes increased levels of bad cholesterol (LDL, which clogs the arteries).
How? Palm oil can hide in biscuits, spreads, chips, ready meals … We avoid all products containing vegetable oil or vegetable fat without specifying its source.
For products labeled “palm oil-free”, it is verified that this is rapeseed oil, walnut oil, sunflower or olive oil. But it zaps those in coconut oil (coconut) or butter, richer in saturated fat than palm oil.
Fibers: an ally
Why ? Fibres enable transit. They help keep the line boosting satiety. Some of them help reduce cholesterol and blood glucose (sugar) after meals.
How? In the morning, we prefer a kiwi or orange fruit juice. It provides vegetables for lunch and dinner, salad, soup or as an accompaniment to meat. At least once a day, opt for full cereal food : muesli, wholemeal bread or cereal grains, brown rice …
In winter, put on dry fruits and vegetables, 3 to 5 times more concentrated fiber than fresh vegetables. Among the richest: almonds, pistachios, figs, dates, peas, red beans, white beans.
I boosts vitamin D
Why ? A recent study by the National Institute of Health Surveillance showed that 80% of French are lacking in, even more so in the winter when you can not sunbathe. Known for bone effects, vitamin D also boosts the immune system.
How? It is expected once a week fatty fish (herring, mackerel, sardines, salmon) and a lamp (liver). completed with 3-4 eggs and cheese weekly share (Emmental cheese from the Pyrenees, livarot) daily. And the focus is on oil (Isio), milk (Candia, Lactel) and dairy products 0% (Taillefine) enriched.