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From now on, you’re eating real.

healthy-food

Unsurprisingly, our modern lifestyles are quite harmful to our health and therefore the atmosphere. several researchers, scientists, and doctors agree that this has to modification quickly.

The area where we can take concrete action today is our food.

You too can participate in the food transition, better for your health and better for the environment.


For your health

Poor nutrition is one of the major causes of overweight and obesity, type 2 diabetes, hypertension, cardiovascular diseases, certain cancers… In the overseas territories, we are particularly confronted with this.

But the good news is that we can actively contribute to our good health by adopting a better way of eating. Forget superfoods, low-fat products, the calorie calculator, and detox juices, just eat healthier, more varied, and more vegetarian!
For the environment

In 2050, scientists estimate that the world population will reach 9.5 billion people. If everyone continues to consume animal products as they do today, it will take the equivalent of 3 planets to feed the population.

Did you know that with a large cattle, we can make 1500 meals, but with what it consumed in cereals and vegetable proteins we could have made 18 000?

Other good news: you too have the power to reduce your impact on the environment and act against the over-consumption of water, the intensive use of pesticides, and the emission of greenhouse gases by limiting your consumption of animal products, and by favoring organic, local and seasonal products.

The purpose of this site is to give you simple and precise information, advice, tips, and recipes for a successful food transition.

What’s next?

Are you too ready to change your vision on modern food and take the first step towards the food transition?

Learn how to change the way you consume step by step and at your own pace. Take the time to discover or rediscover the pleasure of cooking food that is GOOD and TRUE for your health and the environment.

  1. A maximum of vegetable

They are part of the basis of the food and must mainly compose our plates. Fruits and vegetables, but also cereals, legumes, without forgetting our roots!

  1. Local products

Let’s adapt our diet to our local environment, favoring short circuits by limiting intermediate distributors.

  1. Organic products

Or coming from reasoned agriculture, without pesticides, and containing fewer food additives.

  1. Seasonal products

They are cheaper and of better quality, and allow us to vary our diet throughout the year.

  1. Fewer ultra-processed products

For our health, it is advisable to limit to the maximum the ultra-processed products (maximum 1 per day). It is necessary to relearn how to cook by favoring raw, whole, and fresh products.

How to recognize them?

Colorful and attractive packaging, with animal mascots for children’s products

these claims may be true compared to equivalent products, but often mask other aspects of the product.
A long and complex list of ingredients. If the list includes more than 5 ingredients, it looks more like an industrial product than a grandmother’s recipe.
The presence of additives coded by the letter E (E120, E355…) or their names in plain text that are not so clear, such as soy lecithin or protein isolate

Why are they controversial? Harmful to the health ?

They usually contain too much salt, sugar, and fat, which is bad for your health. Also,they contain additives, many of which are controversial. In addition,They are emptied of their nutrients because of “cracking”, we talk about “hollow calories”. They may contain residues of plant protection products or antibiotics used in the production of the raw materials.

They are harmful to the planet

The cereals and plants used to make these products are mainly from intensive agriculture, which contributes to deforestation and soil impoverishment and often come from the other side of the world. The meat products in highly processed products are mainly derived from intensive livestock farming, which mobilizes huge amounts of global resources.

They are unethical

The breeding and slaughter conditions of the animals used to produce these highly processed foods are ethically reprehensible. The search for raw materials at the best cost benefits from the exploitation of certain fragile populations.

  1. Fewer animal products

At Eat Right, we prefer meat and dairy-free diet for ethical and environmental reasons. As you will see in our recipes, it is possible to cook gourmet and diversified recipes even without meat. We favor local fish products and organic eggs raised outdoors.

  1. Less added sugars

Apart from the sugars naturally present in our fruits and vegetables, it is not necessary to add sugar to our preparations, except for a little pleasure from time to time. In this case, prefer whole sugars or local honey.

Hidden sugar

As part of a balanced diet, it is easy to reach the recommended 50 g of natural sugars (fruit and vegetables, milk …). The challenge is not to abuse added sugars.

Why it is used so much

Sugar has several advantages in the food industry:

flavor enhancer: it can bring a sweet flavor, rectify acidity or bitterness, or give more flavor to a preparation. preservative: it contributes to slowing down bacterial development, and extends the Use By Date or Minimum Shelf Life Date. coloring: when heated, it caramelizes the preparation and gives it that appetizing color. texturizing: in bakery products, it helps to start fermentation and brings flexibility to the dough. it can mask the taste of poor quality raw materials, by rectifying the acidity of certain fruits for example. It thus allows making savings

Learn how to spot it

It can appear under several names in the list of ingredients: fructose, dextrose, glucose-fructose-lactose syrup, maltose… in general all names ending in -one or -all. Attention: a product can contain several types of sugars.

Regulations require the manufacturer to display the quantity of sugar on the packaging (carbohydrates, including sugars… per 100 g or 1 portion).

The risks are the same whether it is the sugar naturally present in food or added sugar.

Sugar also has strong addictive power, just as much as alcohol or cocaine, which exposes you to addiction and increases the risks associated with its over-consumption.

Are there other alternatives to sugar?

Cane sugar can be refined by an industrial process that removes its color and nutrients. It’s a good idea to use whole sugar, but keep in mind that the amount of sugar will be the same!


What about sweeteners?

Sweeteners are food additives that provide a sweet taste to replace sucrose because they provide fewer calories.

They are regularly controversial because they disrupt the blood sugar metabolism and maintain the sweet taste for consumers.

  1. Less salt

Our daily salt requirements are limited. For our health, it is important to pay attention to the salty products we add to the kitchen, apart from seasoning and cooking water. Use spices and herbs to give maximum flavor to your preparations!

Salt too present in our diet

Sodium is naturally present in various foods (milk, cream, eggs).

As part of a balanced diet, 1 to 2 g of salt is consumed daily as a seasoning or for cooking.

However, it is mainly present in large quantities in processed foods:

bread delicatessen and cured meats tomato or vegetable juice prepared or canned soups pasta cheeses

Why is it used so much in the industry?

Salt is the first food additive for its many advantages:

flavor enhancer: it helps to spice up dishes preservative: it contributes to slowing down bacterial development and extends the Use By Date or Minimum Shelf Life Date. Nitrite salt is used to give deli meats their familiar pinkish color. it can mask the taste of poor quality raw materials while retaining an attractive taste it also saves money by retaining more water inside the products and thus increasing their weight

How to recognize it?

Regulations require the manufacturer to display the amount of salt on the packaging.

A food is considered to be high in salt when it contains more than 1.5 g of salt per 100 g.

Additives in salt

Most industrial salts are extracted from salt mines. They are then refined to retain their characteristic white color and enriched with iodine, fluorine, and anti-caking agents.

Prefer unrefined sea salt because it will be richer in minerals and taste, and will not contain additives.

The risks of excessive salt consumption

Excessive salt consumption promotes hypertension, which is itself responsible for many cardiovascular diseases.

  1. Good fats

Favor vegetable rather than animal fats, and bring diversity to enjoy all their benefits.

Different kinds of fatty acids

Saturated fatty acids are mainly found in meat, dairy products, palm and coconut oil. The more they are present in a fat, the more solid it is. Monounsaturated fatty acids are present in olive oil, rapeseed oil, avocado oil, peanut oil. Polyunsaturated fatty acids are present in certain oils (sunflower, grape seed), in fatty fish, in certain oleaginous fruits, and seeds.

Good and bad fats?

Ideally, one should consume all types of fatty acids without excess to benefit from their advantages.
Omega-3, 6 and 9

They are part of the family of unsaturated fatty acids and contribute to the proper functioning of the cardiovascular system.

For our body, the ratio between omega-9, omega-6, and omega-3 should be 10 / 2.5 / 1, but our eating habits tend to strongly favor omega-6 (sunflower oil).

Think about consuming oils rich in omega-3 (flaxseed oil, walnut oil) to balance your plates.

Trans fatty acids

Trans fatty acids are saturated fatty acids, naturally present in the milk, meat, and fat of ruminants. They are also formed during the transformation of oils into portions of margarine by industrial processes. They appear under the name hydrogenated or partially hydrogenated fat.

It is recommended to limit the consumption of saturated fatty acids (present in products of animal origin) and especially trans fatty acids.

The risks of excessive fat consumption

overweight and obesity type 2 diabetes hypertension and cardiovascular diseases some cancers

It is important to ensure the quality of the materials brought in, as not all of them are equivalent, especially the type of fatty acids consumed in excess plays a determining role in increasing health risks.

  1. Local roots and flours

Manioc, breadfruit, or banana, cooked or in flours, are naturally gluten-free, more digestible, and bring diversity to your preparations.

The risks of a gluten-rich diet

Except for people with allergies, intolerance, or sensitivity to gluten, there is no risk in consuming gluten-rich cereals as part of a normal diet.

However, it is possible to improve digestive comfort by consuming less gluten. It is therefore advisable to think carefully about your new diet to avoid the risk of deficiency.

Allergy, intolerance, or gluten sensitivity?

Allergy to gluten is a rare disease that results in a strong immediate reaction: redness, edema, itching?

Intolerance to gluten, called celiac disease, affects about 1% of French people. It is an autoimmune disease in which gluten proteins provoke an abnormal immune response that damages the intestinal wall. The body can then no longer ingest the nutrients essential for good health.

Gluten sensitivity seems to affect a larger part of the population (about 3%). The ingestion of gluten can cause symptoms similar to intolerance (diarrhea, bloating, chronic fatigue…) but act differently.

The diagnosis of these diseases is long and complex and must be done with the assistance of a health professional. For patients, it is absolutely necessary to adopt a gluten-free diet.


Can we do without gluten?

We can completely reduce or eliminate gluten from our daily diet by choosing certain cereals that do not contain gluten and by increasing our consumption of legumes and roots.

There are many alternatives to wheat in all its forms (flour, pasta, bread, semolina…):

local cassava flours, breadfruit, green banana gluten-free bread made from buckwheat flour for example legume pasta (chickpeas, lentils, rice)

Eating real is easy

Eating right means eating mostly raw, unprocessed, or processed foods that you assemble or cook yourself. It’s within everyone’s reach, whether you cook or not (although it’s easier when you cook). Among these foods that are little or not processed, it is necessary to privilege plants which must represent 85% of the caloric intake (against 15% of the calories in the form of foods of animal origin).

Written by Ottay

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