Fast delivery.png){kind=small}
Fair prices
Our fast-paced lifestyle often makes us neglect the essential: our diet. Ready-made meals quickly devoured, sugary snacks as meals, and bites swallowed in front of a screen are not exceptions: they too often become routine. Yet, sometimes small changes are enough to radically transform our relationship with food, as well as our fitness and digestion. Here are 10 avenues to explore!
1. Soak your grains… and dare to eat them raw!
White rice and classic pasta are popular, but have you ever tried replacing (at least partially) these refined and nutrient-empty grains with raw and unprocessed versions? Here's a small list to start the adventure (wheat, barley, spelt or rye "to sprout", kamut, hulled buckwheat or quinoa). Rich in fiber, minerals, and vitamins, these foods are much more filling and less likely to cause blood sugar spikes.
- Bonus: explore new horizons with sprouting, for example by using a base of sprouted seeds to diversify your recipes. Even if you choose to cook them, it will reduce cooking time and facilitate digestion, helping to alleviate some digestive issues. Flavors and textures change, as does the nutritional intake.
2. Rediscover the importance of a real breakfast
After a night without eating, our body needs to replenish its energy and hydration, ensuring a good energy intake from the morning. If you're not hungry right out of bed, give yourself some time to wake up: take a shower, do some stretches, and then try to enjoy something light, like a fruit or a fiber-rich snack.
- If you're in a hurry, prepare a chia pudding in advance by adding some fresh fruits at the last moment, to enjoy later in the morning. Rich in fiber and omega-3, chia seeds provide a delightful texture and a good satiating effect. The essential thing is to avoid spending the morning on an empty stomach.
3. Eat lighter in the evening
Many of us skip lunch and end up compensating in the evening by grabbing everything we find in the fridge. The problem is that our body won't have the chance to burn off this energy before bedtime. Besides the risk of gaining weight, this can harm the quality of sleep.
- Tip: Establishing good eating habits in your daily diet by distributing caloric intake throughout the day (hearty breakfast, satisfying lunch, light dinner) can really make a difference. You might even rediscover the feeling of hunger upon waking!
4. Cut back on sugar... by swapping it for better alternatives
If you systematically sweeten your tea, coffee, or herbal tea, you sometimes add a large amount of sugar to your day without realizing it. Not to mention the hidden sugars in some industrial products, dishes with industrial sauces, refined cereals, or processed products, which can contain sweeteners and added sugars in large quantities.
- To keep the pleasure of a sweet taste, try using alternatives (like a drizzle of honey or a bit of stevia), and gradually reduce the quantities. The goal is not to deprive yourself of everything, but to avoid repetitive blood sugar spikes.
5. Give fibers the spotlight
Fibers are our great allies, yet we often forget them. Whether soluble or insoluble, they promote good digestion, regulate blood sugar, and maintain our intestinal flora.
- Where to find them? Legumes (lentils, chickpeas...), whole grains, seeds (flax, sunflower...), nuts (almonds, hazelnuts...), oilseeds, and green vegetables (spinach, arugula...). Bonus: they provide a lasting feeling of fullness, thus reducing the urge to snack.
6. (Re)give meals their rightful place
Eating in front of your computer, in three bites, is not trivial: besides overloading digestion, it can lead to bloating and stomach aches.
- Tip: sit at the table, away from screens, savor each bite, take the time to chew... This "mindfulness" approach will help you better feel satiety and fully appreciate healthy foods, thus promoting optimal digestion and avoiding the famous afternoon fatigue.
7. Play with spices
Don't shy away at the mention of "spices": not all are synonymous with burning dishes! Turmeric, cinnamon, cardamom, ginger, cumin or sweet paprika can enhance your dishes without burning your mouth.
- Spices are often rich in antioxidants and can also improve digestive comfort. Integrated into a balanced diet, they provide not only health benefits but also an explosion of flavors. A mild curry, for example, brings delicate flavors that completely change the meal routine.
8. Replace meat with plant-based proteins
No need to become a strict vegetarian to gently change your habits: replacing animal proteins with protein-rich foods like legumes (split peas, red beans) or quinoa ensures a balanced intake of plant-based proteins while varying culinary pleasures.
- Advantage: it is a way to discover other tastes, reduce your environmental impact, and give more room to fibers and minerals. Integrating these choices into a good diet ensures optimal nutritional balance while limiting meat consumption in favor of plant-based sources rich in proteins. A balanced dish made of legumes, vegetables, and whole grains can be as nourishing (and tasty!) as a meat-based meal.
9. Start - or restart - cooking
Even if you think you don't have the time, cooking for yourself allows you to control the quality and quantity of ingredients. Say goodbye to industrial preparations saturated with salt, fat, or dubious additives, in favor of foods rich in essential nutrients, promoting a healthier and more balanced diet.
Idea: try "batch cooking", which involves preparing several dishes in advance (on the weekend, for example) so that you only have to assemble meals during the week. This saves time, uses fresh products, and avoids frozen meals every night.
10. Allow yourself pleasure… without guilt
Feeling guilty for every little indulgence is not useful. Dietary balance is built over time, with a majority of healthy and balanced meals. Occasional small indulgences are part of a normal and fulfilling life.
- The important thing is not to fall into daily excess or permanent deprivation. Find the right balance that allows you to adopt a diet that is varied, balanced, and suited to your needs, while taking care of yourself without excessive frustration.
Final Words
Adjusting your eating habits is not about embarking on an unsustainable revolution in the long term, but rather learning to know yourself better, listen to your body, and respect its rhythm. By incorporating a living diet, focused on natural products, you promote an optimal intake of essential fatty acids and amino acids, essential for the proper functioning of the body. By trying these ten tips (in your own way, at your own pace), you might discover that eating can once again become a true moment of pleasure, beneficial for your vitality and inner balance. Enjoy your meal!
