The Superior Health Council in Belgium (CSS) provides 5 recommendations adults should prioritise:
1) Eat at least 125 g of whole grain food every day, favouring, for example, whole grain bread over white bread, whole grain pasta over white pasta, etc.
2) Eat 250 g of fresh fruit (two pieces of fruit) per day and at least 300 g of vegetables (raw or prepared). Vary your choices of fruits and vegetables and let yourself be guided by the seasonal and local offer.
3) Eat legumes every week. Replace meat with legumes at least once a week. As an added benefit, the cultivation and production of pulses has a low impact on the climate.
4) Eat 15 to 25 g of nuts or seeds without salty or sweet coating every day; one handful is approximately 30 g. It is important to choose products rich in omega-3 fatty acids (such as walnuts, hazelnuts, pistachios, almonds).
5) Choose products low in salt and avoid adding salt when preparing or having your meals. Aromatic herbs and unsalted spices are tasty alternatives!
In addition to the contents of your plate, the CSS also makes an unexpected recommendation: it encourages people to eat together as much as possible, so that meals become a pleasant experience shared with others.
When speaking about a social activity, we usually talk about consuming alcohol. But this little pleasure, rooted in festive customs, has featured for a long time at the top on the list of foods with negative impact on one’s health. The recommendation is to limit ourselves to "moderate" consumption, meaning no more than 10 "standard" drinks per week. Yet ideally we should not consume it at all.
Monica Schettino, Aspria nutrition advisor, explains: “In a perfect world, adopting a balanced and natural diet, emphasizing fruits and vegetables and banning processed products, should be enough to guarantee we absorb all the micronutrients and macronutrients that our body needs. "
However, our environment and our hectic lifestyle inevitably lead to nutritional deficiencies. The most common deficiencies are in magnesium, vitamin D and iron, not to mention vitamin C, zinc and B vitamins.
In the event of certain deficiencies in essential vitamins or trace elements, supplements may be taken and will be useful - bearing in mind however that their intake must be monitored medically.