Eat well to feel good on your plate

Eating well means adopting a varied and balanced diet, but it is also to respect 3 or 4 meals per day having fun!

From breakfast to dinner, all meals are important to maintain energy and vitality during the day.

Our diet must bring together all the nutrients, the vitamins and the minerals that our body needs. The medium daily recommendations are 2400 kcal for a man and 1800 kcal for a woman. These indications may vary if we practice sports during the day, depending on our age or if we suffer from pathology.

A complete breakfast to start the day well!

Start the day with a large glass of water, this will allow your body to evacuate the impurities of the night and awaken appetite. You can also add the juice of half a lemon, recognized for its detoxifying virtues.

Take advantage of this moment to fill vitamins, football and proteins to start the day full of vitality:

• A cereal product: wholemeal bread, fat, oatmeal
• Protein: glass of milk, white cheeses, yogurt or eggs, meats, fat fish
• a fresh (preferably seasonal) fruit or a 100% pure fruit juice
• A hot drink: tea or coffee
• A fat: margarini rich in omega-3, rapeseed oil, olives, nuts
• A sweet product: dried fruit, full sugar, honey, maple syrup, jam …

Take the time to have lunch

Even if the rhythm of your days remains frenetic, it is necessary to stop redoing energy.

These 20 minutes recommended for lunch are essential for your body and it is also an opportunity to share a friendly moment with your friends or office colleagues. For an ideal lunch, preferably to consume:

• 1 portion of vegetables (from 80 to 100 g): in raw vegetables and/or accompaniment of the main dish.
• Meat, fish or eggs (about 100 g).
• Malidaceous foods: wholemeal bread, rice, baked potatoes, pasta, lentils
• 1 portion of Lattiero -Caseario product: cheese (30 g), yogurt, cottage.
• 1 fruit and dessert
• Water at will

And if you are running out of time to cook or put yourself at the table, then opt for the legendary «Parisian sandwich» in whole grains or cereals.

The bottle of water and the seasonal fruit are already in the bag.

A little hunger in the afternoon?

A feeling of hunger appears in the afternoon? Mass for a balanced snack that will not interrupt the rhythm of your meals and will not exceed the daily calorie contribution.

To do this, plan a fruit, a yogurt / blanc, a fruit cereal bar or some dried fruits in the bag.

A suitable dinner, for a peaceful sleep

We are constantly repeated: for a deep and restful sleep, you must be a light dinner. But … what dishes favor so that our stomach does not cry in the middle of the night?

• Green vegetables
• Malidaceous foods: rice, potatoes or whole grains depending on your appetite
• Lactor-casear products half monkeys
• Seasonal fruits
• Herbal tea and infusions

Finally, it is advisable to avoid meat, spices, alcohol and any other exciting (Theine, caffeine, etc.).

Think of 10,000 steps a day to stay healthy

10,000 daily passages. This is the goal set by the World Health Organization (WHO) to remain in great shape, prevent the risk of diseases but also improve our quality of life. To achieve this, the opportunities are multiple. If you don’t have time to practice physical activity, take active pauses:

• In the office, he leaves the screen every 30 minutes to take a few steps and favor the stairs to the elevators.
• When you are at home, do not hesitate, to grant you a small sports or yoga session, even in front of the TV.
• Take time to play with your children, the garden or the armetrical and prefer to walk by car for small daily trips: daily races, bring your children to school.

It’s up to you!