The 7 basics of a healthy and balanced diet


“The food balance is based on some fundamentals that, as their name suggests, are essential. We give you the 7 components of a healthy and balanced diet, to incorporate as often as possible in your daily life.”

The fruits:

Rich in vitamins, fiber, and minerals, fruits are excellent health allies. Peaches and apricots are full of antioxidants, while bananas and kiwis will give you the energy to avoid fatigue in winter.

The National Health Nutrition Program recommends eating 5 servings of fruits and vegetables a day.

Foods rich in fiber:

Indispensable to the balance of the body, dietary fiber has many benefits. They help lower LDL cholesterol (which must remain low). The fibers regulate the intestinal transit as well as the absorption of carbohydrates and lipids, clean the body and act on arterial hypertension. They are found in nuts, whole wheat, fruits, and vegetables, or oats.

Consume about 30 g of fiber a day. Discover our seven tips to consume additional fiber per day.

Fatty fish:

A delicious commodity is full of benefits. Fatty fish (salmon, sardines, mackerel) are inexpensive sources of protein, vitamins and omega 3 that contribute to the proper functioning of the heart. Enjoy the beautiful days to eat in the form of barbecue, aperitif or grill. Fatty fish also help regulate LDL cholesterol.

ANSES recommends eating fresh fish twice a week.


Rich in vegetable protein, fiber, and vitamins (and low in fat), “pulses” are an integral part of a healthy diet and contribute to the effect of satiety. Legumes are many and varied: beans, lentils, soy, whole or broken peas, chickpeas, beans, alfalfa or lupins, you’ll be spoiled for choice!

The dried fruits:

Excellent allies health to remain healthy in existence. There are two types of dried fruits: naturally dried fruits (almonds, nuts) and dehydrated fruits (apricots, dates).

Each dry fruit has specific benefits: dates prevent tiredness, while nuts promote the reduction of LDL cholesterol.

White meat:

Less fat than other types of meat, white meat (poultry, veal, pork, rabbit) is low in calories and high in protein. It is also economical meat and easy to cook with the menus of the week. According to some studies, white meat could also reduce the risk of cardiovascular diseases and certain cancers (colon).

Vegetable oil:

Whether on sandwiches or for frying food, many of us use butter in the kitchen every day. Yet this food is rich in saturated fatty acids. Use instead vegetable oils (rapeseed, olive) that contain essential fatty acids, essential to our dietary balance and the proper functioning of the brain.

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