To guide the French convinced that food plays a role in their health, but also beset with various and sometimes contradictory information, the National Health Nutrition Plan (PNNS) has established simple rules so that everyone can draw their nutrients through the different food families. Some are to be preferred, others to be consumed in moderation.
Preferred
Fruits and vegetables: at least 5 servings per day. Please note, this does not mean 5 fruits or vegetables: 1 portion of fruit = 80 g, 1 portion of vegetables = 90 g.
Bread and / or starchy foods : at each meal.
Dairy products: 3 per day.
Meat, poultry, fish, eggs: once or twice a day.
To limit
Fat: preference is given to vegetable fats such as olive oil, rapeseed oil (at least 2 teaspoons per day and per meal for a woman, 3 per meal for a man, to be adjusted according to body size and activity …) and we limit animal fats (butter or cream).
Sweet products :
we keep sugary drinks and fatty and sweet foods (pastries, dessert creams, chocolate, ice cream …) for a few pleasure occasions.
Salt : we prefer iodized salt, we do not salt before tasting it, we limit the salty meats and cheeses. It is preferably salted during cooking, so that the distribution is homogeneous in the food.
Alcohol: we do not exceed 2 glasses of wine (10 cl) per day for women and 3 glasses of wine per day for men (we reduce to 1 for women and 2 for men if we watch our weight).