Nine markers for more balance

Some consumption markers, to improve your general state of health by acting on one of its determining factors, nutrition

Increase daily physical activity

You must avoid being too sedentary and try to take regular physical exercise. Thirty minutes brisk walking per day is enough!!! A sedentary lifestyle being a risk factor for chronic illnesses: it must be combated right from childhood.

Fruit and vegetables

• At least five times per day
• At least five times per day
• Raw, cooked, natural or processed, fresh, frozen or preserved

Bread, cereals, potatoes and pulses

• At each meal and according to your appetite
• Favor whole-grain cereal foods or brown bread
• Make variety a priority

Milk and dairy products (yogurts and cheeses)

• Three per day
• Make variety a priority
• Prioritize cheeses richest in calcium, with the lowest fat and salt content

Meat and poultry, fishery products and eggs

• One to two times per day
• In smaller quantities than what served with
• Meat: give priority to variety of species and the least fat cuts
• Fish: at least twice per week

Added fats:

• Restrict consumption
• Favor vegetable fats (olive oil, rapeseed oil, etc.)
• Make variety a priority
• Restrict animal fats (butter, cream, etc.)

Sweet products

• Restrict consumption
• Watch sugared drinks
• Look out for foods that are both fatty and sweet (pastries, desert creams, chocolate, ice creams, etc.)

Drinks

• As much water as you like
• During and outside meals
• Restrict sweetened drinks (favor light drinks)
• Alcoholic drinks: do not exceed two (10-centilitre) glasses of wine per day for women and three for men. Two glasses of wine are equivalent to two half-pints of beer or 6 centiliters of spirits

Salt:

• Restrict consumption
• Prefer iodized salt
• Do not re-salt before tasting
• Reduce the addition of salt in water used for cooking
• Restrict the saltiest cheeses and meat products and salty pre-dinner snack products