Overview of the last Nutritious Advices “60 Millions Consumer” (2019) With details how to better follow them (English Version Translated):
| Main informations | Informations Details |
| Fruits and Vegetables | |
| Eat at least 5 Portions a day (5 a day) (80 / 100g Each Portion) | With all types possible, Fresh, Freeze, or in a Can: – Try to increase your consumption. – No more than one “Fruit Juice” a day and preferably “Fresh Press Fruits Juice”. – Dried Fruits should be eaten preferably occasionally cause they are very sweetened. – If you can, try to eat “Organic” Fruits and Vegetables. – Regarding Nuts choose them only Slightly Salty (Or even better not at all Salty) and just a little (Portion, a Tiny Hand ) by day maximum. |
| Bread, Pasta, Rice, Semolina, potatoes | |
| 1 Portion to Every Meal at least (one Whole Meal or Semi Whole Meal a day) | If you can preferably choose Whole Meal Cereal Organic. Are include in this group only Whole Meal (Not Sweetened) Cereal. |
| Milk, Yoghurt, Cheese. | |
| 2 Portions a day | (1 portion) = (150ml Milk) = (125g Yoghurt) = (30g Cheese) Think about the Milk already include in “Prepared Meal” or “Dessert”. Because of the Dairy Products Risks Contamination try to be careful to often make variation in the Products (Brand or Type) Eaten. |
| Meat and Chicken, Fish, Eggs and Dry Vegetables | |
| With Variation: – Preferably Chicken and don’t get more than 500g Chicken by Week. – Dried Vegetables ( Lentils, Bean, Chick Peas, Quinoa ) (At least 2 times a week) and can replace Meat or Chicken. – Fish (And Sea Food) 2 times by week (Including at least one Oily Fish). | Meat : Beef, Pork, Lamb, Goat, Horses, Deer. If you can, eat preferably dried vegetables “Organic”. Fish (And Sea Foods): From all type (Fresh, Iced or in Can) Make variation in the Place (Shop, Food Provider) where you buy them to avoid contaminations if you are eating them a lot. Oily Fish : Herring, Mackerel, Sardine, Salmon. |
| Junk food, Sweet and Salty | |
| Limit the consumption of product too Sweet or Too Salty. Try to limit the consumption of Meal with Ethiscore D and E. Processed Meat : Eat preferably White Gammon, (Limit their consumption), and no more than 150g by week. | Are include in this group Cereal (Sweetened), Pastrie, Chocolate, Fresh Dessert with Milk, Ice Cream, Soda, Fruit Juice, Aperitive Biscuits. Regarding process Meat are include in this group: Sausage, Bacon, Pork Cube, Processed Meat or in Can, Dry Sausage and so on.. |
| Oil, Butter, Butter spread | |
| Every day in small quantity (Avoid Excess). Try to prefer Rapeseed Oil and Walnut Oil for their Omega3. | Butters consumption need to be limited and eaten uncooked preferably for example on a peace of bread. |
(The 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 Categories of Products for Healthy Balanced 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 all type of Vitamins related to Diet:
The graph bellow is showing an example of Vitamin Type associate to different Food Products. Remember it is better to Eat with Diversity than Quantity understanding all Food product do not contain same type of Vitamin. For more informations on nutritious topic please find the (Link) and also Jean-Marie Bourre Books (Link)
(Try To avoid to Take Vitamin Supplement as much as possible preferring finding Vitamin in natural food product according to your Doctors Recommendations).
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