BREAD, PASTA, RICE, SEMOLINA, POTATOES<\/strong><\/strong><\/em><\/td>
<\/td><\/tr> | 1 portion at each meal<\/strong><\/strong>
At least one wholegrain or semi-wholegrain product per day<\/strong><\/strong><\/mark><\/strong><\/strong><\/td>If possible, choose organic cereal products<\/strong>.
Among breakfast cereals, only unsweetened wholegrain cereals<\/strong> belong to this group.<\/mark><\/td><\/tr>MILK, YOGURT, CHEESE<\/strong><\/strong><\/em><\/td>
<\/td><\/tr> | 2 portions per day<\/strong><\/mark><\/strong><\/td>\u2192 1 portion = 150 ml of milk<\/strong> = 125 g of yoghurt = 30 g of cheese<\/em>
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Remember to take into account the milk and cheese already included in the dishes you prepare.<\/mark>
Due to the risks linked to contaminants (or pollutants)<\/strong>, make sure to vary dairy products<\/strong>.<\/mark><\/td><\/tr>MEAT AND POULTRY, FISH, EGGS, LEGUMES<\/strong><\/em><\/td>
<\/td><\/tr> | Alternate between meat and poultry<\/strong>: Favour poultry and do not exceed (if possible) 500 g of meat per week<\/strong>.
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Legumes<\/strong> (lentils, beans, chickpeas, quinoa, etc.): At least twice a week<\/strong>; they can replace meat and poultry.<\/strong>
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Fish and seafood<\/strong>: twice a week<\/strong>, (including one oily fish<\/strong>.<\/strong><\/strong>)<\/mark><\/td>Meats<\/strong> include: beef, pork, veal, lamb, goat, horse, wild boar, venison.
If possible, choose organic dried legumes<\/strong>.
Fish and seafood can be consumed fresh, frozen or canned<\/strong>; vary species and sources (especially if consumed frequently) to limit exposure to contaminants (or pollutants)<\/strong>.
Oily fish<\/strong>: herring, mackerel, sardines, salmon…<\/mark><\/td><\/tr>FATTY, SWEET, SALTY FOODS<\/strong><\/em><\/td>
<\/td><\/tr> | Sweet foods and drinks, salty foods, and commercially prepared meals with Nutri-Score D or E<\/strong>: Limit consumption<\/strong>.<\/strong><\/strong>
Processed meats (including cooked ham)<\/strong>:
limit consumption; do not exceed 150 g per week<\/strong>, and favour cooked ham.<\/strong><\/strong><\/mark><\/td>This group includes breakfast cereals (except unsweetened wholegrain cereals), pastries, chocolate, dairy desserts, ice cream, sweets, fizzy drinks, fruit juices, savoury snacks, etc.
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Also included among processed meats: sausages, bacon, lardons, canned meats, dry-cured or raw hams.<\/mark><\/td><\/tr>OILS, BUTTER, MARGARINE<\/strong><\/em><\/td>
<\/td><\/tr> | Daily<\/strong>, in small quantities
or avoid excess<\/strong>.<\/strong><\/strong>
Prefer rapeseed (canola) and walnut oils<\/strong> for their omega-3 content.<\/mark><\/td>Butter should be limited<\/strong> and reserved for raw use or on bread<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n | | | | | | | | | | | | | | |