Manger des fruits et légumes pour une santé de fer

Nous le savons tous, manger plus de fruits et légumes est bénéfique pour la santé. Cela procure plus de vitalité, et réduit l’obésité. D’ailleurs, pour une alimentation saine et équilibrée, il convient de manger 5 fruits et légumes par jour. Voici quelques conseils et recommandations que vous devez prendre en compte pour une consommation responsable et rester en bonne santé. Le Programme National Nutrition Santé (PNNS) recommande la consommation quotidienne de 5 fruits ou légumes qui correspondent à 5 portions (80 à 100 g). Une portion de fruits et légumes correspond par exemple à 1 bol de soupe, 1 jus de fruits, 1 poignée d’haricots verts, 1 poire, 4-5 fraises ou 2 prunes. Quelque soit le nombre de fruits ou de légumes qui entrent dans la composition du plat, c’est la portion qui compte. Les jus de fruits comptent seulement s’ils sont pressés ou « pur jus ».

L’intérêt de manger 5 fruits et légumes par jour

Les légumes et les fruits sont remplis de nutriments indispensables au bon fonctionnement de l’organisme comme des vitamines et des minéraux. Ils apportent à l’organisme de l’énergie et aident à lutter contre de nombreuses maladies comme les maladies cardiovasculaires, le diabète ou l’excès de « mauvais » cholestérol. De plus, ils contiennent des antioxydants qui protègent les cellules du corps des dommages causés par les radicaux libres (= substances produites au cours du fonctionnement normal de l’organisme).

Il est conseillé de manger au moins 5 fruits et légumes par jour 5 car, d’après le tableau des Apports Journaliers Recommandés (AJR), cela correspond à la quantité nécessaire pour satisfaire les besoins de l’organisme en vitamines, minéraux et fibres. Pour le petit-déjeuner, privilégiez un jus pressé ou un fruit frais, au déjeuner prenez une portion de crudités (tomate, carotte, chou…), en collation une compote ou une poignée de fruits secs fera l’affaire, au dîner misez sur un plat de légumes cuits et un fruit frais en dessert.

Voilà une idée de composition de repas afin de manger 5 portions de légumes ou de fruits quotidiennement.

Comment faire manger des légumes aux enfants ?

Il n’est pas toujours facile de faire manger des légumes aux enfants. En effet, les enfants, du fait de leur manque d’expérience, ont tendance à accepter ou à rejeter les aliments uniquement en raison de leur apparence. Voici quelques astuces qui pourront vous aider. Commencez par exposer les légumes à vos enfants en leur apprenant à bien les connaitre, ne serait-ce que par le regard, que ce soit à la maison, à travers des écrans, des affiches, ou en l’emmenant avec soi faire les courses. Un enfant qui connaît déjà un aliment sera moins réticent à le goûter. Cela constitue une première étape importante pour diminuer les barrières de l’enfant, même si cela ne lui fera pas forcément mieux apprécier le goût des légumes.

De nombreux magasines santés rédigés en allemand peuvent vous donner des idées de repas qui vous permettront de manger des fruits et légumes tous les jours. Pour vous aider à comprendre ces ouvrages, Angelio Academia vous propose des cours d’allemand à Paris.

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