Overview of major recommendations (2019), along with advice and details to help follow them better:
| Main Guideline | Additional Information |
| FRUITS AND VEGETABLES | |
| At least 5 portions per day (each from 80 to 100 g) | In all forms: fresh, frozen, or canned Try to increase your consumption No more than 1 glass of fruit juice per day (preferably juice made from whole fruits) Dried fruits should be consumed occasionally, as they are high in sugar If possible, prioritize organic fruits and vegetables Added nuts (almonds, hazelnuts, walnuts, pistachios…): → 1 small handful per day |
| BREAD, PASTA, RICE, SEMOLINA, POTATOES | |
| 1 portion at each meal At least 1 whole grain or semi-whole grain item per day | If possible, prioritize whole grain products Among breakfast cereals, prefer whole grain cereals that are not sweetened—these are part of this group |
| MILK, YOGURT, CHEESE | |
| 2 portions per day | → 1 portion = 150 ml of milk = 125 g of yogurt = 30 g of cheese Consider hidden milk and cheese in prepared dishes Limit products high in salt Choose dairy products low in contaminants (pollutants), by varying sources of milk |
| MEAT AND POULTRY, FISH, EGGS, LEGUMES | |
| Alternate between Meat and poultry: Favor (or prefer) poultry and do not exceed (if possible) 500 g of meat per week; Legumes (lentils, beans, chickpeas, quinoa…): At least 2 times per week. They can replace meat and poultry; Fish and seafood: 2 times per week (including 1 oily fish) | Meats: beef, pork, veal, lamb, goat, horse, wild boar, venison If possible, choose organic legumes Fish and seafood: in all forms (fresh, frozen, or canned); vary species and sourcing locations (especially if you consume a lot), in order to limit exposure to contaminants (pollutants) Oily fish: herring, mackerel, sardine, salmon |
| FATTY, SWEET, SALTY FOODS | |
| Sugary products and drinks, processed dishes, snack foods with Nutri-Score D or E: limit consumption Cured meats (including white ham): limit consumption; do not exceed 150 g per week and prefer white ham | This group includes breakfast cereals (except unsweetened whole grains), pastries, chocolate, desserts, ice cream, candies, sodas, fruit juices, savory snacks… Also: all cured meats—sausages, bacon, canned meats, dry or raw hams… |
| OILS, BUTTER, MARGARINE | |
| Every day, in small quantity Avoid hydrogenated oils Favor rapeseed and walnut oils, for omega-3s | Butter should be limited and reserved for raw use or on toast. |
(French Original Version):
Cancer Research UK (Healthy Balanced Meals):
Please find in this schema what it is advise to eat for each meal to keep Healthy Balanced Meals :
Preparing 3 Food Product Categories for Each Meals:
- 50% of Veggies ( Mixing Veggies is good idea and also using Good Quantity of Green Veggies: Spinach, Broccoli, Haricot, etc )
- 25% of Protein ( Reminder : Vegetarian Protein are less absorbed than Animal Protein just to keep in mind in case you increase your activities )
- 25% of Grains and Carbs can be alternate to every meal ( Wheat, Rice, Potato, Pulse, Quinoa, Buckweat …) More informations on this (Link)
Do not forgot “Grains” in your plate. ( Culturally it might sound “Different” or “Uncommon” ) But if you do it you will feel globally better, Grain are providing lot of different “Vitamin” but also help Transit, “Liver Function”, Absorption and Weight.
As an example “Pulse” contain a lot of Vitamin B, if you try to eat Pulse Twice a Week, there is lot of chance you notice good positive effect rapidly.
Try to Eat a Wide Range of Vitamins :
The graph bellow is an “Example” of Vitamin Type associate to Food Products. Remembering it is better to Eat with Diversity than Quantity. Understanding also Food products, do not contain all the same Type of Vitamins. For more informations regarding Nutritious Topic please find the (Link) and also Books from Jean-Marie Bourre (Link)
Always Remembering Natural Food Product are always better than eating Vitamin Food Supplement. (Link). remembering also Tea is increasing Anemia.
Comments are closed