6 suggestions for maintaining a balanced diet

A balanced diet is a matter of diversity and proportions. Here are 6 suggestions to help you maintain a balanced diet and good health.

• Whole grain bread and whole grain cereals
• Brown rice and whole wheat pasta
• Driedfruits and vegetables
• Freshfruits and vegetables

• Milk, cheese, yogurt, butter
• Meat, poultry and eggs

• Refinedcereals
• Animal fats
• Animal margarine
• Fried foods
• Sweets

Start the day with a breakfast that is whole grain-based and high in fibre. The carbohydrates are digested slowly, hence your energy that will last longer. You will avoid the temptation to grab a little something in the middle of the morning.

• Avocado: mash a ripe avocado and spread it on sandwiches which will be rich in beneficial fatty acids, vitamins, minerals and fibre, in addition to being delicious.
• Dips: such as tzatziki and hummus.
• Low-fat fresh cheeses:replace your butter spreads with ricotta, a fresh cheese that pairs well with raw vegetables.
• Oils:top your sandwiches with a drizzle of extra-virgin olive oil or cold-pressed walnut oil.
• Peanut butter or hazelnut butter: Look for a product without hydrogenated oils or make your own hazelnut butter (or peanut butter) with powdered hazelnuts, sugar, milk, sunflower oil, vegetable margarine and cocoa. You will find many recipes on the internet.

Good

• Antioxidants:they inhibit free radicals and protect cells. Plant-based foods contain several nutrients that act as antioxidants.
• "Good" cholesterol (HDL): it recovers the bad cholesterol to eliminate it. You can increase your "good" HDL cholesterol by losing weight and through regular physical exercise.

Bad

• LDL cholesterol (the bad cholesterol): itis deposited in the arteries and slows blood flow. Excessive consumption of saturated fats increase the bad cholesterol in the blood.
• Free radicals:these are molecules that circulate in our body and damage cells. Naturally present in our body, they are stimulated by external factors (sun and pollution).

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