We've been told this for years, we know it:you have to eat 5 fruits and vegetables a day. And besides, we try to do it. But it's not our fault that the vegetables in the canteen are not good or that we were invited to a restaurant whose specialty is the burger, is it? Be that as it may, the National Agency for Food, Environmental and Occupational Health and Safety (Anses) has published a 192-page report which develops "consumption benchmarks for the main food groups aimed at meeting the nutritional needs of the adult population”.
Several things emerge from this report:if we do not eat enough vegetables, many people completely forget legumes (lentils, chickpeas, broad beans, kidney beans, etc.), which are nevertheless rich in protein and fibre. You should eat at least 36 g per day. Ditto, whole grains (bread, pasta, rice) should be preferred to their refined equivalents. And in the fat department, it is better to turn to vegetable oils, such as rapeseed and nuts (rich in omega 3). On the other hand, it is necessary to limit the consumption of meat (no more than 500 g per week, excluding poultry) and charcuterie (no more than 25 g per day). It is good to eat fish twice a week, including once a fatty fish (salmon, sardines, mackerel…). Finally, we limit salt and sugar, and we pay particular attention to sugary drinks (no more than one glass per day).
These recommendations aim to limit the risks of cardiovascular disease and diabetes and to limit exposure to chemical pollutants. Well, we know everything!
