You want to eat healthy food but don't know what to buy, two specialists provide you with the essential ingredients to ensure healthy meals.
Learn about the eight ingredients that writer Seven Ray spoke about in a report published in the French newspaper lefigaro if you want to eat healthy.
Whole rice provides more fiber, vitamins and minerals than processed, so it should always be in your kitchen (pixels)
Whole rice
Nutritionist Florence Foucault recommends eating whole rice (rice in which the outer shell is not removed) whose nutritional properties exceed those of white rice.
"Whole grains provide more fiber, vitamins and minerals than conventional ones, so you should always have them in your kitchen," she explains.
Broccoli is rich in vitamins necessary for a healthy diet, and vegetables that can be kept frozen (German)
Frozen vegetables
Vegetables like green beans, carrots, and broccoli are essential to a healthy diet, but it is difficult to eat them fresh during this time.
According to Raphael Grumman, a nutritionist and author of "DietMind, the best diet for the brain," frozen vegetables are of better nutritional quality than fresh vegetables, as "vegetables go through bad conditions and stay on the shelves and then in the fridge for days and lose their vitamins. On the other hand, don't lose foods. Frozen vitamins, as they are harvested, chopped and frozen very quickly. "
Sardines reduce the risk of developing cardiovascular disorders and high blood pressure (German)
Canned sardines
"Eating canned sardines or mackerel is recommended due to the fatty acids in them, which reduce the risk of cardiovascular disorders and high blood pressure. In addition, the sardine bones contain calcium," said Florence Foucault.
To get vitamin C, eat citrus fruits, and to get more magnesium, consume bananas and for fiber. Make apples your ally (German)
fruits and vegetables
You have to eat 5 servings of fruits and vegetables a day.
A recent British study increased this number to 10, to avoid a high number of premature deaths.
Nutritionist Florence Foucault advises: In order to obtain vitamin "C" you can eat citrus fruits, and to supplement with magnesium, consume bananas.
For fiber, make apples your ally.
Lentils give you energy, provide amino acids and plant proteins, making them a good alternative to meat (Al Jazeera).
Lentils
"This type of legumes gives you energy and provides amino acids and plant proteins, making it a good alternative to meat," says Florence Foucault.
You can have it in the form of a salad, soup, or as a main dish.
Yogurt contains less lactose than milk and is digested better thanks to bacteria (Anatolia).
Natural yogurt
Nutritionist Foucault recommends eating unsweetened natural yogurt because it contains calcium and probiotics.
"Yogurt contains less lactose than milk and is digested better thanks to the bacteria," she explains.
Olive oil is an essential ingredient in the Mediterranean Diet (Pixels).
Vegetable oils
The author states that there is no healthy cooking without oil, as long as you choose its type and use it carefully.
Walnut or flaxseed oil:
Because they are rich in omega-3, these two are ideal for seasoning salads and raw vegetables.
"Do not cook it," warns Rafael Grumman. "It cannot stand the heat."
Olive oil:
Rich in antioxidants and monounsaturated fatty acids, this oil reduces the risk of cardiovascular disease.
Olive oil, a staple of the Mediterranean diet, resists heat as long as it doesn't get too hot.
"For fried foods, you should choose sunflower oil," says Raphael Grumman.
Turmeric is an anti-oxidant and anti-inflammatory, it adds an excellent taste to your dishes and slows down cell aging (Deutsche Welle)
Turmeric powder
The nutritionist notes that "turmeric is an antioxidant and anti-inflammatory, and it also adds an excellent taste to your dishes. Turmeric slows down cell aging. Even if high doses are necessary in rice daily, for example, or with chicken, we will benefit from its nutritious properties and its taste."