The basics of he althy nutrition for the whole family

Table of contents:

The basics of he althy nutrition for the whole family
The basics of he althy nutrition for the whole family

In this nutrition month, let's take a closer look at the foods we eat and their impact on our he alth.


What we ingest, solids and liquids, directly influences our he alth, because these nutrients travel through the blood stream and nourish all the cells of the body. We eat to ensure our full growth and maintenance, our physical and mental development, our immunity and our continuity.

The human body consists of:

  • 59 to 62% water
  • 13 to 18% lipids (fats)
  • 16-18% protein
  • 4 to 7% minerals
  • 1% carbs
  • Traces of vitamins

Each mixed meal should include the following 3 macro-nutrients: carbohydrates, proteins and fats.


Carbohydrates are mainly used to provide fuel, energy. But beware, “pasty” products in large quantities promote mucus, food intolerances and allergies as well as blood sugar disturbances.

Sources of carbohydrates

Best Source

Good quality

Bad quality

Poor quality

Disaster mix

Fruits and vegetables Complex carbohydrates, so whole grains Refined carbs, “all white” Sweets in general Chocolate Milk
Raw and steamed or lightly sautéed Bread, pasta, cereals and wholemeal flour Bread, pasta, cereals, sugar and white flour Commercial dessert and chocolate Soda and products with dyes
Chips and soft drinks Sugar substitutes (aspartame, etc.)


Proteins are “structural” nutrients. They allow the construction, maintenance and repair of cells. They are the components of enzymes, antibodies and certain hormones and neurotransmitters in the brain.

Good everyday protein comes from fish, poultry, eggs, lean meats, legumes, tofu, seaweed, nuts and seeds. Dairy products are also rich in protein, but beware of excess mucus and the intolerances and allergies they trigger.


Fats provide fuel and maintain our body heat. They play an important role in the structure of cell membranes and allow the transport of fat-soluble vitamins.

Sources of lipids

All hydrogenated products like margarine, shortening and lard Cold-pressed vegetable oils For cooking: olive and sesame
Commercial Refined and Spray Oils For recipes: olive, sesame, canola, sunflower, etc.
Fried foods and breadcrumbs For raw consumption: flax, hemp, borage, grape seed, walnuts.
Fast food nuts, seeds and their butters (non-hydrogenated)
Industrially processed foods such as cookies, cakes, candies, potato chips, etc. fatty fish and their oils
Most pre-cooked foods contain one or more of the above-mentioned particularities in addition to chemical preservatives avocado and organic butter (very moderately)

If the diet is varied and rich in plant products, micronutrient needs (vitamins-minerals and trace elements) should be met.


Water! Wonderful nectar of nature, water is present everywhere; without water there is no life. The human body is more than 60% water. We lose it every day through perspiration, urine, stools, digestive juices, etc.

This educational article on he althy nutrition will help you make smarter food choices and create meals that promote better assimilation ofnutrients by the body. Cellular integrity will be strengthened.

Take the time to eat your meals in a harmonious atmosphere and to chew food well. The whole family will benefit from this nutritional innovation!

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