Nothing should really surprise you about the Feel+ dietary recommendations. These are universal rules, like the famous "eat five fruits and vegetables per day" and the classic "breakfast like a king, lunch like a prince and dine like a pauper," to which you are recommended to add a snack in the middle of the afternoon.
Only eat fried foods, cream cakes or rich foods occasionally, and be careful with excessively greasy, sweet, or salty foods. Unless otherwise indicated, it is not a salt-free or sugar-free diet (long live fruit!) but carbohydrates (bread, pasta, rice, potatoes) are recommended once a day. Finally, eat meat moderately and enjoy fish as often as possible.
What requires effort is eating less and avoiding quick snacking between main meals, except once in the morning and once in the afternoon. Nothing but common sense: eating better is eating a balanced diet and watching the quantities.
Some basic advice is outlined below:
- Eat a varied diet
Purchasing products in season is a good way to vary your meals.
- Eat a balanced diet
A balanced meal is one that includes carbohydrates, proteins and vegetables. See the food pyramid for guidance on what foods to eat regularly and those to limit. A balanced day may include food in the first five groups of the pyramid and a balanced week would be eating as much fish as meat, and a variety of fruits and vegetables.
- Eat fresh food
Avoid processed foods, which are often too heavy, saltier and contain unsuitable ingredients (e.g., palm oil and flavour enhancers). When shopping for healthy food, buy your vegetables every 2–3 days so they do not lose their nutritional qualities and try to buy your fruits and vegetables when they are in season.
- Eat healthily
Favour vegetable fats to animal fats, but in limited amounts. Do not fry if you can help it and use ‘light’ versions of sauces and mayonnaise, and use plenty of fresh herbs in your cooking, as they are full of vitamins.
- Eat your fill
Do not go back for second helpings. Choose two snacks, one mid-morning and one mid-afternoon, and fill yourself up with raw vegetables at the beginning of the meal.
- Spoil yourself
There are no foods that you cannot eat, but all things in moderation. A little deviation from time-to-time can do you good, so long as you remember to get back on track. Spoiling yourself does not mean that you need to be unhealthy – discover other styles of cooking (Thai or Vietnamese are very healthy!)
Five Fruits and Vegetables… All That in a Day?
Vitamins, mineral salts, fibres and an infinite variety of taste; five different fruits and vegetables a day is anything but a burden. A piece of fruit for breakfast, a serving of raw vegetables at lunch, a piece of fruit at every meal and a soup or vegetable to accompany them in the evening and you have had your daily quota! In addition, a salad or soup as a first course will cut hunger and will help you to eat moderately.