Ebook - How To Eat Healthy PDF

YOUR HEALTH, OUR PRIORITY
HOW TO EAT HEALTHY?
Motivation is what gets you started.

Habit is what keeps you going.
- Jim Ryun -
This ebook provides information about nutrition, dietetics and thinness. This information does not constitute a medical diagnosis on your health, weight and needs. Before starting a diet or a diet program, contact
www.bmi-result.com
your doctor who will be responsible for your medical monitoring. This ebook provides information about nutrition, dietetics and thinness. This information does not constitute a medical diagnosis on your health,
weight and needs. Before starting a diet or a diet program, contact your doctor who will be responsible for your medical monitoring.
Summary
03 Nutritional balance
Your daily eating routing 05
06 Find your own rhythm
Cooking better to eat 07

better
Selecting the right

09 products
Specific cases 10
11 Conclusion
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2
Nutritional balance
© Alen-D
What is it ?
ating healthy does not mean every meal or completely forget chips or
E only eating vegetables. It
means having a varied diet,
which provides the body with
chocolate. The food balance is based
on twenty meals (approximately
one week). Making a meal without
all the nutriments and the vitamins it vegetables, proteins or sweet foods is
needs. This allows not only to stabilize therefore not a problem, as long as it is
weight, but also to ensure the proper part of a healthy balanced diet.
functioning of the organism and
the health of your body. Adopting a
balanced diet means priotizing healthy
food/products (vegetables, starchy
foods, proteins) and limiting the
consumption of salty, greasy or sweet
foods.
Fortunately, there is no obligation to put
all the categories of food in your plate at
3
Nutritional balance
What do we need?
veryone’s needs depend on numerous factors : age, gender, morphology
E and physical activity. We consider that a man having a moderate physical

activity needs between 2500 and 2700 kilocalories per day. For a similar
activity, a woman only needs between 2000 and 2200 kilocalories per day.
The more you regularly practice sport, the more you spend your energy, the
more your calorie needs will be important. It also depends on your age or on
your moment of life : teenagers and pregnant women have slightly superior needs,
whereas those of the elderly are less important.
Our daily needs in nutriments :

From 11 % to 15 % of proteins (meat, fish, eggs, but also soya, lentils, dried beans, wal-
nut, cheese, …)
From 30 % to 35 % of lipids (vegetable and/or animal fats)
From 50 % to 55 % of carbohydrates (potatoes, pasta, rice, bread, cereal, …)
Some examples of calorie

content:
1 banana: 100 kcal
1 ground beef: 250-300 kcal
1 milk chocolate bar: 90 kcal
2 slices of buttered bread: 200 kcal
3.4 fl.oz of orange juice: 45 kcal
1 plain yoghurt with full milk: 80 kcal
0.22 lb of peas and carrots: 55 kcal
© Robert Kneschke
4
Your daily eating routing
To eat healthy, you have to make daily meals with :
Source of
Aliments Recommendations
(mainly)
Vary and give preference to
At least 5 fruits and vegetables
Vitamins, fibres vegetables, poorer in sugar
a day
than fruits
Starchy food at every meal or Give preference to complete

almost (cereal, bread, potatoes, Carbohydrates products, more filling than
pasta, rice, ...) those who are refined or white
Give preference to plain yo-

3 dairy products
Calcium, proteins ghurts and cheeses less fat
(yoghurts, milk, cheese, ...)
(fresh cheese, goat cheese, …)
Meat, poultry, eggs, soya,
dried vegetables, once or twice Proteins, iron Prefer lean meat
a day
Limit the consumption and give

Fats
Lipids preference to vegetable fats
(butter, oil, cream)
(olive oil, colza oil)
Sweet products Glucides, lipides Limitez la consommation
Drink water at will but limit

67 fl.oz of drink a day Minerals
sweetened drinks and alcohol
Prefer iodized salt and taste
Salt Sodium before serving the additional
salt
5
Find your own rhythm
How many meals a day?

The norm wants you tu eat 3 meals a deal. We recommend you
to not skip a meal, even if you have a small appetite. If you are
quickly full or if you are often bloated, you can add a snack, or
SOS, I’m eating too
even split your meals. fast !
Be careful though! Eating more often does not mean eating
more: if you decide to make 4, 5 or 6 meals, reduce the portions If you eat too fast, try these
according to your number of meals. few tricks to slow down your
pace:
What should be your biggest meal? • Chew each bite ten
Then again, it belongs to you to adapt your food to your times
appetite. If you are not hungry at breakfast and during the
lunch, you do not need to force yourself into making a feast. • Put your fork on the
Generally, we recommend to follow the famous saying : table between bites
and fill it after having
« eat breakfast like a king, lunch like a prince and dinner like a swallowed the previous
pauper ». one
It means that you can eat a huge breakfast (including salty foods • Use smaller plates or
and cheese), correctly at noon and lighter in the evening. This eat smaller portions
diet is adapted to a standard lifestyle : because we generally
do not have activity after the dinner, we burn few calories. • If you are very hungry
Consequently, there is no need to eat a lot in the evening. before dinner, take a
small snack and re-
Eating carefully duce your meal por-
tion
Eating properly means listening to your hunger and your
satiety. The best method to not take weight is not eating more
than what you need. And for it, it is necessary to carefully listen
to your body for the feeling of satiety appears after only 20
minutes after the beginning of the meal / after you start eating.
It’s not an easy task when we eat a sandwich in front of the
computer!
Learn to listen to your hunger by trying hard to eat slowly

while being sat down, and try not to do something else at
the same time. Concentrate / focus on your plate and enjoy the
taste of your meal. © Gennadiy Poznyakov
6
Cooking better to eat better
The healthiest cooking methods
f you want to start cooking healthy,
I know that the cooking method has a

major impact on the caloric value of
food. For example : 100 g of potatoes
cooked by steaming or boiling in water provide
80 kcal, whereas fried potatoes provide 160 kcal,
chips provide 250 kcal and crisps 550 kcal.
Thus, prefer cooking with a very low fat :

steam, water, or baked.
Know that the more the cooking is fast and at

a low temperature, the more it will preserve
vitamins. In this way, steaming, braising and
wok are ideal.
The water cooking causes a loss of vitamins. Only

soup can preserve vitamins. And do not peel your
vegetables (preferably if they are organic) : they
will retain their vitamins!
© A.KaZaK
Save time in the kitchen

f you do not have time to prepare
Eating healthy means

I fresh vegetables, do not hesitate to
opt for frozen food or canned food.
Raw, pan-fried or prepared with other
cooking healthy with good vegetables. They are quick to prepare, delicious
and preserve their vitamins.
quality products. It allows
to check the amount of Do not hesitate to cook in larger quantity than
fats, salt or sugar, and to what you need, and to keep the rests.
realize delicious and light They can be frozen for a later use or you can eat
recipes. them within next days (provided that they are
not defrosted already) : in salad, in « purée », in a
mixed salad, ...
7
Cooking better to eat better
Tips: how to make tastier dishes?
To bring more flavor to your food, here are some easy and light tricks :
• Spice your dishes
• Add fresh herbs or garlic on your plate
• Sprinkle your dish with soy sauce (it enhances the flavour of
food and possesses a strong salting power that can replace salt)
• Add a spoon of peanuts paste or sesame in your vinaigrette
• Add a bouillon cube in the cooking water of your vegetables
• Drizzle your dish with olive oil
• Deglaze your pan with balsamic vinegar to create a sauce
© Jillchen
8
Selecting the right products
Prefer raw and complete products
The most beneficial products for your health are generally the raw products : fruits and
fresh vegetables, legumes, meats and fishes, milk, yoghurts, pasta, rice and bread preferably whole
grain or semi-whole grain.
When shopping, be careful : the more the list of ingredients is long, the more the product
was transformed, the more it will be potentially high in calories and poor in nutriments.
Concerning fruits and vegetables, prefer seasonal products : they are richer in vitamins, more
delicious, and often cultivated in a more natural way. Keep them in the bottom of the refrigerator
and consume them quickly for their vitamins are not retained for a long time.
Find traps
Without sacrificing your well-being, it is easy to reduce your consumption of sugar and fats
by avoiding some categories of « empty calories food », which bring a lot of calories but few
nutriments and do not durably satisfy the hunger.
Sweet Salty
• Chocolate bars, biscuits and • Fryings and breadcrumbs:

candies French fries, fried onions,
• Sweet breakfast cereals nuggets, chips, …
• Doughnuts, pastries, … • Crackers
• Icecreams • Fast food, pizzas
• Drinks -sodas and sweet fruit • Cold meats
juices) • Some sauces (mayonnaise,
• Alcohol ketchup)
9
Specific cases
Vegetarian or vegan diet
f you follow a vegetarian or vegan diet, you can easily supplement your intakes of
I nutriments - proteins in particular -by replacing meat and fish by other foods : eggs, milk
and cheese (for the vegetarians), legumes, tofu, seitan, whole grain cereal, walnuts and
seeds…
If you do not eat fish, soak up the sun when you can to store vitamin D, particularly during winter. If
need be, do not hesitate to take food complements.
If you are vegan, it is necessary for you to have adequate intakes of vitamin B12 either thanks
to enriched food, either thanks to food complements. Consider also drinking mineral waters rich in
calcium and minerals.
Gluten-free diet
I
t is rather easy to eat healthy and balanced when you follow a gluten-free diet
because you often choose home-made products. Thus, prefer the most raw possible
products : fruits and fresh vegetables, meat (not breaded), fish, eggs, yoghurts (without
thickening)… and of course the numerous bases which do not contain gluten : rice, buck-
wheat, corn, quinoa, legumes, potatoes...
Low-cholesterol diet
f you have to pay attention to your rate of cholesterol, look for vegetable seeds, vege-
I table oils (olive, colza, walnut), margarine, …

If you reduce your consumption of cheese and dairy products, make sure to have ad-
equate intakes of calcium. For example by eating vegetables with green leaves (cab-
bages, lamb’s lettuce, spinach), chickpeas, dry beans, oranges, sesame seeds and almonds, and by
drinking some mineral water or some coconut milk.
In any case, prefer the skimmed or semi-skimmed dairy products and cheeses less than 45
% fat.
Choose fishes and low-cholesterol meats in such a way to have adequate intakes of proteins : fatty
fish (salmon, sardines, mackerels), poultry, rabbit, boiled ham, eggs (with moderation).
10
Conclusion
dopting a balanced diet is not so complicated. The basic principle is : eat everything in
A reasonable quantity. According to your diet, try to diversify your meals to provide all
the nutriments required by your body.
Slimming diets often allow to quickly lose weight but they are often ill-adapted to a
balanced diet : by depriving us of some food and by prefering other foods, they cause deficiencies
and excesses. Because they are ill-adapted to the needs of your body and of your lifestyle, they
are likely to resume or exceed the lost kilos within the months or years following the return to a
normal diet/eating.
Furthermore, deprivation often causes a frustation, and thus, moments of weakness. It is

better to try to regulate your food on the long term by eating what you like with moderation.
The best way to stay slim is to listen to your body and your appetite and to satisfy yourself while
remaining reasonable.
You made a big meal? Do not worry, you will certainly be less hungry in the following meal. Just
listen to the signals sent by your body.
© Kalim
11
contact@audivox.fr
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YOUR HEALTH, OUR PRIORITY

HOW TO EAT HEALTHY?

Motivation is what gets you started.

Your daily eating routing 05

06 Find your own rhythm

Cooking better to eat 07

Selecting the right

E and physical activity. We consider that a man having a moderate physical

Our daily needs in nutriments :

Some examples of calorie

To eat healthy, you have to make daily meals with :

Starchy food at every meal or Give preference to complete

Give preference to plain yo-

Limit the consumption and give

Sweet products Glucides, lipides Limitez la consommation

Drink water at will but limit

How many meals a day?

Learn to listen to your hunger by trying hard to eat slowly

I know that the cooking method has a

Thus, prefer cooking with a very low fat :

Know that the more the cooking is fast and at

The water cooking causes a loss of vitamins. Only

Save time in the kitchen

Eating healthy means

• Chocolate bars, biscuits and • Fryings and breadcrumbs:

I table oils (olive, colza, walnut), margarine, …

Furthermore, deprivation often causes a frustation, and thus, moments of weakness. It is

Copyright © www.bmi-result.com 2016 - All Rights Reserved

Crédits : www.fotolia.com, © Visivasn

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