Food and health

The key to a balanced diet is a wide variety of food, eaten in sufficient quantities, to ensure a satisfactory intake of nutrients (proteins, carbohydrates, fats, vitamins, minerals and trace elements) and thus adequately cover the different needs of each individual, both in terms of quantity and quality.

A balanced diet helps to keep individuals and populations in optimum health. It is measured over the course of a week, not a single meal or even a single day.

10 steps to healthy eating:

1. Enjoy your food, do not restrict yourself or diet, every meal must be an enjoyable experience.
2. Sit down in a quiet environment and take the time to savour each bite, waiting a few seconds between mouthfuls.
3. Drink at least one bottle (1.5 litres) of water daily, and spread your water intake throughout the day, preferably between meals.
4. Never skip breakfast as the first meal of the day is your primary source of energy. It must include a drink, fruit (or fruit juice with no added sugar), a dairy product (glass of milk, yogurt or serving of cheese) and cereals or bread.
5. Eat at least 5 servings of fruit and vegetables every day.

6. Eat bread with every meal and three or four servings of carbohydrate foods per week.
7. Eat three different dairy products per day, particularly cheese with the highest calcium and lowest salt content. One dairy product = 125mL of milk = 1 yogurt = 100g fromage blanc = 30g cheese.
8. Eat one serving of meat, fish or egg every day. On a weekly basis, this represents one serving of red meat or offal, 2 to 3 servings of white meat, 2 to 3 servings of fish or seafood and one serving of eggs.
9. Eat a source of dairy fat with each meat and vary the sources: a knob of butter with breakfast, olive or sunflower oil for cooking meat and vegetables, and rapeseed, soya or walnut oil for salad dressings.
10. Limit sweet intake and try not to eat sweets between meals.