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Healthy food
Why whole grains ?
Another source of protein
The combination of cereals and pulses
And sugar ?
The concept of the food pyramid
Conclusion
Healthy food
While it is true that our health is partly determined by hereditary factors, each of us is also responsible for our own health.
And the cause of illnesses (or indeed our fit and healthy condition) is frequently due to our way of life.
In other words, our health depends for a large part on our habits and choices as regards nutrition and lifestyle (sports, physical exertion, sleep, etc.). Our body needs different categories of nutritional elements in well-defined proportions.
A healthy diet is therefore a balanced diet that meets these needs.
Since 1957, we have opted for a range of organic products, based on nutritional principles which we consider to be fundamental:
1. Wholegrain foodstuffs
2. Foodstuffs of vegetable origin
3. Products with no added "'fast" sugars
According to Lima, the basic rules for a healthy diet can be summarised as follows: favouring foodstuffs rich in fibre and "slow" sugars (wholegrain cereals, pulses and vegetables), diversifying the supply of vitamins and minerals by eating fruit and vegetables and limiting the consumption of food rich in saturated fats (meat, cheese, eggs) and in "fast" sugars (pastry, sweets).
By observing these simple rules, we can avoid many of the negative consequences of our modern diet: obesity, cardiovascular diseases, deficiencies, etc.
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Why whole grains ?
n whole grains, only the non-edible husk of the grain is removed. The grain keeps its three major constituents :
- the germ, which is rich in mineral salts (iron, phosphorus, potassium, magnesium, etc.), vitamins B and E, proteins and lipids, and mainly consists of polyunsaturated fatty acids. The germ also contains essential amino acids, which are indispensable for a proper assimilation of proteins;
- the kernel, which is rich in starch, a "slow" sugar that our body transforms into energy;
- and bran, which is rich in fibre and essential for a good digestive system.
This is why whole grains are considered to be an extremely balanced foodstuff. The same cannot be said about refined grains (white bread, white rice, etc.), as they no longer contain the majority of their vitamins and minerals.
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Another source of protein
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You can limit or eliminate your consumption of meat without risking any deficiencies if you replace it with other sources of protein. Besides dairy products (animal proteins), there are also excellent sources of vegetable protein. For instance, you can combine pulses with whole grains, but also seitan (wheat proteins), tempeh or tofu (soy proteins) .Delicious and easy to prepare.
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The combination of cereals and pulses
Amino acids are elements needed by the body to create cells. Each type of nutritional protein contains amino acids, which must be present in well-defined proportions in order for our body to assimilate the protein properly.
Some amino acids cannot be created by the body itself. They are called essential amino acids and are needed in well-defined proportions to guarantee proper assimilation. They play a limiting role. It has been established that a well-balanced combination of proteins from cereals and pulses can compensate their respective deficiencies in certain essential amino acids, as one type of protein may contain an abundance of the amino acids that the other type lacks.
Result: a well-balanced mix of cereals and pulses guarantees an assimilation of proteins that is far better than the assimilation that would take place if the cereals and pulses were consumed separately. That is why we insist on the importance of a simultaneous consumption of these two categories of foodstuffs during one and the same meal.
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And sugar ?
Nutritionists advise against the consumption of refined white sugar for several reasons. Not only does it cause weight gain and tooth decay, it also has a demineralising and decalcifying effect on our organism. Indeed, in order to assimilate refined white sugar, our body is compelled to use its reserves of minerals and vitamins. Fortunately for those who love the taste of sugar, our grain syrups are an ideal replacement for sugar in beverages and desserts...
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The concept of the food pyramid
A simple tool for a healthy diet
Once we have chosen the best foodstuffs, it is simply a question of consuming them in the right proportions. The food pyramid can help us with this.
Imagine a pyramid divided into five levels.
Certain types of foodstuffs correspond to each level (2 to 4 portions)
The quantities of the foodstuffs decrease as we climb the pyramid.
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Top: fats in very small quantities, preferably unrefined vegetable oils |
| Third level:
foodstuffs rich in proteins, preferably vegetable protein (pulses, tofu, seitan, tempeh, etc.) and/or animal proteins (eggs, dairy products) (4 to 6 portions) |
| Second level:
fruit (2-4 portions) and vegetables (3-5 portions) for the necessary supply of vitamins, minerals and fibres). |
| First level:
wholegrain bread and other whole grains, legumes and products rich in starch, to guarantee 50% of the necessary supply of slow sugars (6-11 portions). |
The base: water, the essential element for life
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Conclusion
Good eating habits start at a very young age
- Ensure that meals are taken in a pleasant and relaxed atmosphere.
- Many children do not like vegetables - but you can gradually get them to change their minds!
- Do they like mash? You can give them vegetables in a mixed vegetable and potato mash and gradually decrease the quantity of potatoes over time.
- Do they like dishes topped with grilled cheese? Seize the opportunity: many vegetables taste so much better hidden under a delicious golden crust!
- Also try stuffed vegetables: children can enjoy themselves while discovering what is in them.
- If you want to serve raw vegetables, play with tastes and colours.
- Make sure that you always have a highly nutritional snack within reach.
- Children love sweet tastes: do not systematically deny them this, but opt for healthy sweet foods instead: homemade pies and desserts, fresh fruit, dried fruit,
- Make sure that they drink enough, preferably unsweetened drinks.
- Do not use food as a bargaining tool.
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