Food choices : Stages of realization

1.Proteins are the basis of every living cell. They are used for muscle development, renewal of the skin, nails, hair. The ideal consumption of protein is about 150 grams per day, provided to vary the sources: red meat, white meat, fish, eggs, ham, but also pulses and cereals.
2.Carbohydrates fuel the brain vital, are our main source of energy. Every day we consume carbohydrates (rice, pasta, starches, cereals, wholemeal bread is preferred). The simple sugars like candy, jams, etc., are not essential. They are stored as fat.
3.The fruits are rich in sugars but they are especially useful for their vitamin C intake We must eat every day at least 2 fruits, raw to preserve their vitamins, or cooked for sensitive stomachs.
4.The lipid transport vitamins, they are the membrane of our cells and play a role in the structure of organs. You need to consume at least 1 tablespoon of fat per day, preferably uncooked, and focus on the good fatty acids (rapeseed oil, nuts, fatty fish).
5.A typical day will consist of 3 meals, with a varied diet.
6.A breakfast with a drink, cold or warm bread (carbohydrates), butter or margarine (lipid), a dairy product (milk, yogurt, cheese = protein and calcium) and fruit (carbohydrate, vitamins).
7.A breakfast with protein and fat (red meat no more than 2 times a week, white meat, fish, ham, eggs …), vegetables (carbohydrates, fiber, vitamins, mineral salts), bread (carbohydrates), a dairy (yogurt, cheese) and fruit (carbohydrate, vitamins).
Animal protein can be replaced at least 2 times a week with plant proteins (grains, legumes: soybeans, dry beans, split peas …)
8.Dinner, which will complement the other 2 meals, but will be better digested if it is lighter, vegetables, soup or salad, a starch (potatoes, pasta, rice), bread and fruit .
9.Remember to drink at least 1l of water per day and avoiding stimulants, alcohol, tea, coffee