There are certain items you must have in your kitchen to whip up healthy meals quickly. Johner Images/Getty Images/Johner RF
Want a balanced diet but never know what to buy? Two experts list the ingredients needed to ensure a healthy diet.
When you return from vacation, the desire to reset the counters, do yourself a favor and eat a balanced diet is born again. Yes, but what to do when you don’t know much about it? Florence Foucault, nutritionist, nutritionist, and Raphael Gruman, nutritionist, list their must-haves you should always have in your cupboards.
In the video, what are the ingredients you should always have in your cupboards?
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Brown rice
For a change from the eternal pasta, dietician, nutritionist Florence Foucault recommends brown rice with nutritional properties superior to white rice. “Whole grains provide more fiber, vitamins and minerals than refined, so you should always have them in your cupboard,” explains the expert.
frozen vegetables
Green beans, carrots, broccoli, vegetables are necessary for a healthy diet, but it is not always easy to find them in their fresh version. For Rafael Grumman, a nutritionist specializing in micronutrients, frozen vegetables have better nutritional quality than fresh ones. In the case of frozen foods, there is no loss of vitamins, they are collected, cut and frozen very quickly,” explains the specialist.
canned sardines
“We take canned sardines or mackerel for their intake of essential fatty acids, which reduce the risk of cardiovascular disorders and hypertension. In addition, sardine bones contain calcium,” emphasizes Florence Foucault.
Fruits
You should eat five fruits and vegetables a day, and a British study even raised that number to ten to avoid premature death. “You can add citrus fruits for vitamin C, bananas for magnesium, and apples for fiber,” advises nutritionist Florence Foucault.
lentil
“This legume provides energy, amino acids and plant proteins that make it a good alternative to meat,” explains Florence Foucault. In a salad, soup, or main dish, find our lentil-based recipes for a variety of delights.
Plain yogurts
A nutritionist recommends always having unsweetened plain yogurt in your refrigerator because of its calcium and probiotic content. “Yogurt contains less lactose than milk and is better digested by bacteria,” he says.
vegetable oils
For an ideal food flavor enhancement, walnut oil is also the only one with an omega-3/omega-6 ratio. iStock:
There is no healthy meal without oils, provided you choose them well and use them well.
Walnut or linseed oil These two omega-3 rich oils are ideal for dressing salads and raw vegetables. “Be careful not to cook them, they can’t stand the heat,” warns Raphael Gruman.
Olive oil Rich in antioxidants and monounsaturated fatty acids, olive oil reduces the risk of cardiovascular disease. A staple of the Cretan diet, it is heat tolerant, provided the temperature does not rise too high. “For fried foods, prefer sunflower oil,” recalls Raphael Grumman.
Turmeric powder
“Antioxidant, anti-inflammatory, turmeric is a superfood and allows you to enhance the taste of your dishes,” says the nutritionist. “It slows down the aging of cells. Even if large doses are needed, by using it every day, for example, in rice or in chicken, we will benefit from its taste and nutritional properties,” emphasizes Florence Foucault.
Source: Le Figaro
