Ebook How To Eat Healthy

YOUR HEALTH, OUR PRIORITY
HOW TO EAT HEALTHY?
Motivation is what gets you started.

Habit is what keeps you going.
- Jim Ryun -
This ebook provides information about nutrition, dietetics and thinness. This information does not constitute a medical diagnosis on your health, weight and needs. Before starting a diet or a diet program, contact
your doctor who will be responsible for your medical monitoring. This ebook provides information about nutrition, dietetics and thinness. This information does not constitute a medical diagnosis on your health,
weight and needs. Before starting a diet or a diet program, contact your doctor who will be responsible for your medical monitoring.
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Summary
03
Your daily eating routing
05
06
Cooking better to eat

better
Find your own rhythm
07
09
Specific cases
Nutritional balance
Selecting the right

products
10
11
Conclusion
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Nutritional balance
Alen-D
What is it ?
ating healthy does not mean

only eating vegetables. It
means having a varied diet,
which provides the body with
all the nutriments and the vitamins it
needs. This allows not only to stabilize
weight, but also to ensure the proper
functioning of the organism and
the health of your body. Adopting a
balanced diet means priotizing healthy
food/products (vegetables, starchy
foods, proteins) and limiting the
consumption of salty, greasy or sweet
foods.
every meal or completely forget chips or

chocolate. The food balance is based
on twenty meals (approximately
one week). Making a meal without
vegetables, proteins or sweet foods is
therefore not a problem, as long as it is
part of a healthy balanced diet.
Fortunately, there is no obligation to put

all the categories of food in your plate at
Nutritional balance
What do we need?
veryones needs depend on numerous factors : age, gender, morphology
and physical activity. We consider that a man having a moderate physical
activity needs between 2500 and 2700 kilocalories per day. For a similar
activity, a woman only needs between 2000 and 2200 kilocalories per day.
The more you regularly practice sport, the more you spend your energy, the
more your calorie needs will be important. It also depends on your age or on
your moment of life : teenagers and pregnant women have slightly superior needs,
whereas those of the elderly are less important.
Our daily needs in nutriments :

From 11 % to 15 % of proteins (meat, fish, eggs, but also soya, lentils, dried beans, walnut, cheese, )
From 30 % to 35 % of lipids (vegetable and/or animal fats)
From 50 % to 55 % of carbohydrates (potatoes, pasta, rice, bread, cereal, )
Some examples of calorie

content:
1 banana: 100 kcal
1 ground beef: 250-300 kcal
1 milk chocolate bar: 90 kcal
2 slices of buttered bread: 200 kcal
3.4 fl.oz of orange juice: 45 kcal
1 plain yoghurt with full milk: 80 kcal
0.22 lb of peas and carrots: 55 kcal
Robert Kneschke
Your daily eating routing
To eat healthy, you have to make daily meals with :
Source of
(mainly)
Recommendations
Vitamins, fibres
Vary and give preference to

vegetables, poorer in sugar
than fruits
Starchy food at every meal or

almost (cereal, bread, potatoes,
pasta, rice, ...)
Carbohydrates
Give preference to complete

products, more filling than
those who are refined or white
3 dairy products
(yoghurts, milk, cheese, ...)
Calcium, proteins
Give preference to plain yoghurts and cheeses less fat

(fresh cheese, goat cheese, )
Meat, poultry, eggs, soya,

dried vegetables, once or twice
a day
Proteins, iron
Prefer lean meat
Fats
(butter, oil, cream)
Lipids
Limit the consumption and give

preference to vegetable fats
(olive oil, colza oil)
Sweet products
Glucides, lipides
Limitez la consommation
67 fl.oz of drink a day
Minerals
Drink water at will but limit

sweetened drinks and alcohol
Salt
Sodium
Prefer iodized salt and taste

before serving the additional
salt
Aliments
At least 5 fruits and vegetables
a day
Find your own rhythm

How many meals a day?
The norm wants you tu eat 3 meals a deal. We recommend you

to not skip a meal, even if you have a small appetite. If you are
quickly full or if you are often bloated, you can add a snack, or
even split your meals.
Be careful though! Eating more often does not mean eating
more: if you decide to make 4, 5 or 6 meals, reduce the portions
according to your number of meals.
What should be your biggest meal?
Then again, it belongs to you to adapt your food to your

appetite. If you are not hungry at breakfast and during the
lunch, you do not need to force yourself into making a feast.
Generally, we recommend to follow the famous saying :
eat breakfast like a king, lunch like a prince and dinner like a
pauper .
It means that you can eat a huge breakfast (including salty foods
and cheese), correctly at noon and lighter in the evening. This
diet is adapted to a standard lifestyle : because we generally
do not have activity after the dinner, we burn few calories.
Consequently, there is no need to eat a lot in the evening.
Eating carefully
SOS, Im eating too

fast !
If you eat too fast, try these
few tricks to slow down your
pace:
Chew each bite ten
times
Put your fork on the
table between bites
and fill it after having
swallowed the previous
one
Use smaller plates or
eat smaller portions
If you are very hungry
before dinner, take a
small snack and reduce your meal portion
Eating properly means listening to your hunger and your

satiety. The best method to not take weight is not eating more
than what you need. And for it, it is necessary to carefully listen
to your body for the feeling of satiety appears after only 20
minutes after the beginning of the meal / after you start eating.
Its not an easy task when we eat a sandwich in front of the
computer!
Learn to listen to your hunger by trying hard to eat slowly
while being sat down, and try not to do something else at
the same time. Concentrate / focus on your plate and enjoy the
taste of your meal.
Gennadiy Poznyakov
Cooking better to eat better

The
healthiest
cooking
methods
f you want to start cooking healthy,

know that the cooking method has a
major impact on the caloric value of
food. For example : 100 g of potatoes
cooked by steaming or boiling in water provide
80 kcal, whereas fried potatoes provide 160 kcal,
chips provide 250 kcal and crisps 550 kcal.
Thus, prefer cooking with a very low fat :

steam, water, or baked.
Know that the more the cooking is fast and at
a low temperature, the more it will preserve
vitamins. In this way, steaming, braising and
wok are ideal.
The water cooking causes a loss of vitamins. Only
soup can preserve vitamins. And do not peel your
vegetables (preferably if they are organic) : they
will retain their vitamins!
A.KaZaK
Save
Eating healthy means

cooking healthy with good
quality products. It allows
to check the amount of
fats, salt or sugar, and to
realize delicious and light
recipes.
time
in
the
kitchen
f you do not have time to prepare

fresh vegetables, do not hesitate to
opt for frozen food or canned food.
Raw, pan-fried or prepared with other
vegetables. They are quick to prepare, delicious
and preserve their vitamins.
Do not hesitate to cook in larger quantity than

what you need, and to keep the rests.
They can be frozen for a later use or you can eat
them within next days (provided that they are
not defrosted already) : in salad, in pure , in a
mixed salad, ...
Cooking better to eat better

Tips: how to make tastier dishes?
To bring more flavor to your food, here are some easy and light tricks :
Spice your dishes
Add fresh herbs or garlic on your plate
Sprinkle your dish with soy sauce (it enhances the flavour of
food and possesses a strong salting power that can replace salt)
Add a spoon of peanuts paste or sesame in your vinaigrette
Add a bouillon cube in the cooking water of your vegetables
Drizzle your dish with olive oil
Deglaze your pan with balsamic vinegar to create a sauce
Jillchen
Selecting the right products

Prefer raw and complete products
The most beneficial products for your health are generally the raw products : fruits and
fresh vegetables, legumes, meats and fishes, milk, yoghurts, pasta, rice and bread preferably whole
grain or semi-whole grain.
When shopping, be careful : the more the list of ingredients is long, the more the product
was transformed, the more it will be potentially high in calories and poor in nutriments.
Concerning fruits and vegetables, prefer seasonal products : they are richer in vitamins, more
delicious, and often cultivated in a more natural way. Keep them in the bottom of the refrigerator
and consume them quickly for their vitamins are not retained for a long time.
Find traps
Without sacrificing your well-being, it is easy to reduce your consumption of sugar and fats
by avoiding some categories of empty calories food , which bring a lot of calories but few
nutriments and do not durably satisfy the hunger.
Sweet
Salty
Chocolate bars, biscuits and

candies
Fryings and breadcrumbs:

French fries, fried onions,
nuggets, chips,
Sweet breakfast cereals
Crackers
Doughnuts, pastries,
Fast food, pizzas
Icecreams
Cold meats
Drinks -sodas and sweet fruit

juices)
Some sauces (mayonnaise,

ketchup)
Alcohol
Specific cases
Vegetarian or vegan diet
f you follow a vegetarian or vegan diet, you can easily supplement your intakes of
nutriments - proteins in particular -by replacing meat and fish by other foods : eggs, milk
and cheese (for the vegetarians), legumes, tofu, seitan, whole grain cereal, walnuts and
seeds
If you do not eat fish, soak up the sun when you can to store vitamin D, particularly during winter. If
need be, do not hesitate to take food complements.
If you are vegan, it is necessary for you to have adequate intakes of vitamin B12 either thanks
to enriched food, either thanks to food complements. Consider also drinking mineral waters rich in
calcium and minerals.
Gluten-free diet
t is rather easy to eat healthy and balanced when you follow a gluten-free diet
because you often choose home-made products. Thus, prefer the most raw possible
products : fruits and fresh vegetables, meat (not breaded), fish, eggs, yoghurts (without
thickening) and of course the numerous bases which do not contain gluten : rice, buckwheat, corn, quinoa, legumes, potatoes...
Low-cholesterol diet
f you have to pay attention to your rate of cholesterol, look for vegetable seeds, vegetable oils (olive, colza, walnut), margarine,
If you reduce your consumption of cheese and dairy products, make sure to have adequate intakes of calcium. For example by eating vegetables with green leaves (cabbages, lambs lettuce, spinach), chickpeas, dry beans, oranges, sesame seeds and almonds, and by
drinking some mineral water or some coconut milk.
In any case, prefer the skimmed or semi-skimmed dairy products and cheeses less than 45
% fat.
Choose fishes and low-cholesterol meats in such a way to have adequate intakes of proteins : fatty
fish (salmon, sardines, mackerels), poultry, rabbit, boiled ham, eggs (with moderation).
10
Conclusion
dopting a balanced diet is not so complicated. The basic principle is : eat everything in
reasonable quantity. According to your diet, try to diversify your meals to provide all
the nutriments required by your body.
Slimming diets often allow to quickly lose weight but they are often ill-adapted to a
balanced diet : by depriving us of some food and by prefering other foods, they cause deficiencies
and excesses. Because they are ill-adapted to the needs of your body and of your lifestyle, they
are likely to resume or exceed the lost kilos within the months or years following the return to a
normal diet/eating.
Furthermore, deprivation often causes a frustation, and thus, moments of weakness. It is
better to try to regulate your food on the long term by eating what you like with moderation.
The best way to stay slim is to listen to your body and your appetite and to satisfy yourself while
remaining reasonable.
You made a big meal? Do not worry, you will certainly be less hungry in the following meal. Just
listen to the signals sent by your body.
Kalim
11
contact@audivox.fr
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YOUR HEALTH, OUR PRIORITY

HOW TO EAT HEALTHY?

Motivation is what gets you started.

Your daily eating routing

Cooking better to eat

Find your own rhythm

Selecting the right

ating healthy does not mean

every meal or completely forget chips or

Fortunately, there is no obligation to put

Our daily needs in nutriments :

Some examples of calorie

Your daily eating routing

To eat healthy, you have to make daily meals with :

Vary and give preference to

Starchy food at every meal or

Give preference to complete

Give preference to plain yoghurts and cheeses less fat

Meat, poultry, eggs, soya,

Prefer lean meat

Limit the consumption and give

67 fl.oz of drink a day

Drink water at will but limit

Prefer iodized salt and taste

Find your own rhythm

The norm wants you tu eat 3 meals a deal. We recommend you

What should be your biggest meal?

Then again, it belongs to you to adapt your food to your

SOS, Im eating too

Eating properly means listening to your hunger and your

Cooking better to eat better

f you want to start cooking healthy,

Thus, prefer cooking with a very low fat :

Eating healthy means

f you do not have time to prepare

Do not hesitate to cook in larger quantity than

Cooking better to eat better

Selecting the right products

Chocolate bars, biscuits and

Fryings and breadcrumbs:

Sweet breakfast cereals

Fast food, pizzas

Drinks -sodas and sweet fruit

Some sauces (mayonnaise,

Copyright www.bmi-result.com 2016 - All Rights Reserved

Crdits : www.fotolia.com, Visivasn

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