1: Limit ultra-processed foods
This rule, very simple, aims to limit the supply of industrial origin, a source of sugar and unnecessary and potentially toxic additives. You control what you swallow when cooking fresh foods, but not when it comes to industrial foods. In addition, these foods are often predigested, extruded, excessively heated, soft, which can lead in the long run to health problems. It should also be known that processed foods may contain high levels of undesirable and toxic substances called AGEs .
2: Consume more than half of its food in plant form
This rule stipulates that more than half of its food should be consumed, by weight, in the form of raw, dried, fermented or cooked vegetables; this diet is perfectly suited to our digestive physiology and gut microbiota, that is, to the “good” bacteria that live in us and contribute to our health. By following this rule, you also optimize the fiber intake. Present in vegetables and fresh or dried fruit, cereals, pulses, fibers have an influence on blood sugar and transit.
3: Choose foods with low caloric density
The caloric density is the number of calories supplied per gram of food. Choose foods with low caloric content, ie those that bring you a lot of matter but few calories: soups, salads, vegetables, fruits, vegetables as a rule. You are satisfied faster. All the better for the line, but also for the longevity, since eating frugally increases the life expectancy in good health for all the animal species and probably also for the man.
4: Choosing foods with high nutritional density
The more nutritionally dense a food is , the more it contains vitamins and minerals for a given number of calories. This means that by eating them rather than others that provide empty “calories”, you provide your body with the micronutrients it needs to give it its best. Examples of empty calories: sodas, chocolate bars, chips, crackers, refined foods …
5: Choosing antioxidant foods
The antioxidants of any food can protect cells and toxic particles aggression fabrics – free radicals in part responsible for aging and degenerative diseases. Antioxidants are present in many foods: red fruits, nuts, hazelnuts … Discover our list of “super foods”which, with their antioxidant content, curb aging every day.
6: Choosing foods with a low glycemic index
Foods with a low glycemic index (GI) cause low blood sugar. Compared to other foods with a high GI, this means they resist weight gain, slow down aging and prevent diabetes and some cancers. So prefer foods and even low or moderate IG meals .
7: Balancing your dietary fat
You may not know it, but the quality of the fats that we swallow, depend on many essential biological functions: the balance of the mood, the fluidity of the blood, the level of inflammation of the body. Some fats limit inflammation, counteract blood clots, and help to maintain morale. Health is in balance between the major families of fats (saturated, monounsaturated, omega-6 polyunsaturated, omega-3 polyunsaturated). We are getting closer to this balance with a simple seasoning oil, rapeseed oil.
8: Ensuring the acid-base balance
The modern diet, rich in cereals, animal proteins, salt, is generally acidifying, whereas, to function well, the body needs to be slightly alkaline. Chronic acidosis in modern diets is neutralized by kidney and respiratory functions, but less and less effectively as we age. It can then directly affect the bones, the muscles, the kidneys. It is therefore wise to avoid excessive acidifying foods, especially when you are getting older. For example, acidifying foods can be replaced with alkalizing foods to prevent osteoporosis and maintain proper muscle mass.
9: Reduce sodium and favor potassium
The current diet is too rich in table salt (sodium chloride) and too low in potassium salts. This results in a risk of hypertension, arterial stiffness and an increased risk of cardiovascular disease. Choose a diet that brings less salt and more potassium.
10: Eating hypotoxic
Food can be a source of potentially toxic compounds, be they pollutants such as bisphenol A, phthalates, pesticides, additives such as nitrites, phosphates, dyes. These pollutants, which have nothing to do with our diet, can cause disorders and diseases. And even when cooking you can unknowingly give birth to toxic products from totally healthy foods. This is the case when cooking at high temperature.