On the occasion of World Junk Food Day, nutrition expert Nathalie Negro shares her advice for keeping a balanced diet, even on vacation.
Churros, doughnuts, ice cream, hot dogs, restaurants of all kinds… During the summer holidays, the temptations are numerous and often rhyme with an unbalanced diet. To avoid gaining weight and stay in shape, nutrition expert Nathalie Negro gives some advice. “When we think of junk food, we often cite fast food. In reality, behind this term hides a multitude of behaviors that unbalance our diet, both quantitatively and qualitatively”. she explains in the preamble. Here are his ten tips for improving our diet.
Tip #1 : Give a real place to each meal, forgetting all other distractions, especially those related to screens.
Tip #2 : Take the time necessary to eat with maximum pleasure. “Fast food means quickly served, not quickly eaten”, notes Nathalie Negro.
Tip #3 : Bring a minimum of care to the presentation of its dishes and their accommodation, for more conviviality.
Tip #4 : Do not force yourself to eat if you are not hungry. Conversely, you should not skip a meal if you are hungry in order to lose weight. It only disrupts the rhythm and subsequent food choices.
Tip #5 : When you don’t have time for lunch, a sandwich can be balanced, provided it contains a source of protein (ham, egg, tuna, chicken, etc.), raw vegetables and a little fat (a little butter, 1 to 2 teaspoons of vinaigrette). Then, it is a question of balancing the evening meal with what was lacking in priority for lunch (vegetables, dairy products, fruit).
Tip #6 : Fancy a hamburger, a quiche or a pizza? You should not deprive yourself, provided you do not combine with fries, a sweet drink, an ice cream or a pastry.
Tip #7: Cooking yourself does not necessarily take a lot of time. Why not block 30 minutes each day in your calendar to dedicate to preparing meals?
Tip #8: For those who think cooking vegetables takes too long, uncooked frozen or canned vegetables are a solution. As for fresh vegetables, they should be prepared as soon as they are purchased (washing, peeling, cutting) and stored in boxes in the refrigerator. All that remains is to cook it on demand.
Tip #9: For those who do not like to drink plain water, it is possible to flavor it (in 1 liter of water, add 50ml of fruit juice or 100g of cut fruit), then add a spice or 4-5 leaves of a fresh herb (strawberry-sage, lemon-basil, pineapple-ginger, orange-cinnamon…).
Tip #10: For the addicts to sweets, it is necessary to agree a pastry or an ice cream in the middle of the week and another during the weekend. The rest of the time, sweetness can be added in small touches (1 teaspoon of sugar or jam in yogurt, 2 squares of chocolate at the end of the meal, etc.).
In France, 54% of men and 44% of women are overweight or obese. Coming out of confinement, 53% of French people consider that they are too fat, in particular 60% of women (source: Opinion Way survey, commissioned by Qilibri).
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