The AST67 association is releasing a new white paper dedicated to “health food”, from which Why Doctor publishes some extracts. Today, focus on the basic nutritional rules to follow on a daily basis.
The golden rules of healthy eating certainly apply in the context of good nutrition at work, but also in general, in our daily lives. Here is an overview of the different food groups, with their recommended daily consumption:
1/ Proteins of animal origin (eggs, fish, meat) and those of plant origin (cereals, pulses). Ideally, they should represent 12 to 15% of daily calories (1 g = 4 Kcal).
2/ Carbohydrates, with slow sugars (wholemeal bread, pasta, pulses, rice, potatoes) and fast sugars (white bread, sugar, jam, chocolate). 50 to 55% of daily calories (1 gr = 4 Kcal).
3/ Lipids, with hidden fats (meats, cheeses) and visible ones (butter, charcuterie, oils). Maximum 30 to 35% of daily calories (1 gr = 9Kcal).
It is important to keep in mind the following two concepts:
– the glycemic index (GI), ie the ability of a food to raise blood sugar (blood sugar) after a meal. The GI is between 0 and 100.
– The glycemic load (CG): this reflects more the content of the plate, taking into account the GI but also the quantity of carbohydrate foods ingested. The daily CG for a person is between 60 and 120, with variations depending on size, age, gender and physical activity. It must be distributed during the three main meals, in order to avoid excessive glycemic fluctuations.
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