The Benefits of a Balanced Diet

The Importance of Proteins in Diet

It is essential to eat protein-rich foods: in the morning and at noon, both from a caloric perspective (conversion of bread, breakfast cereals, and other sugars into fat) and from the perspective of neurotransmitter synthesis.

The Roles of Amino Acids

Good and Bad Calories

Important Principles in Nutrition

• Drink a lot of water.
• Eat fresh foods as much as possible: fresh fruits and vegetables are preferable to canned or dried fruits.
• Chew food well: Food swallowed quickly is difficult to digest.
• Eat enough protein (at each meal): chicken, fish, meat, eggs, sprouted seeds.
• Vary your diet: Eating the same breakfast every day, even if it consists of healthy foods, can cause food allergies and intestinal dysfunctions.
• Avoid sweets (at least 5 days out of 7) such as candies, chocolate, ice cream, pastries, sugary drinks, cola, etc.

Sweets can:

• Decrease the levels of growth hormone, sex hormones, and many other hormones.
• Cause cavities and dental erosion.
• Promote obesity.
• Cause fatigue 40 minutes after ingestion (even if they provide immediate energy).
• Promote study issues, etc.

Ideas for a Healthy Lunch

Many foods tend to initially provide short-lived energy (about 15 minutes) and then, about forty minutes later, cause fatigue and excessive nervous tension that can last for hours, or even potentially extend for 24 hours.

Protein-rich breakfast:

• Boiled egg (soft-boiled), omelette cooked at low temperature (do not brown it = burnt) with ham (sugar-free), chicken fillet, or shrimp.
• Boiled bacon (unsmoked) on a layer of water.
• Dry-cured or raw ham (e.g., Parma ham), without nitrates (saltpeter is sodium nitrate), without sugar (no dextrose, sucrose, maltose, glucose, or cane sugar).
• An avocado mixed with fresh fruits.
• Soy plain yogurt (without added sugar).
• Essene bread (sprouted grain bread sold in health food stores).

And rich in vitamins:

• Fresh fruits: cannot be mixed with other foods (except with sprouted grains).
• Sprouted grains: various flavors exist depending on the type of grain and the preparation.

Dietary Supplements: 

• Fish oil supplements: omega 3 (fatty acids) are excellent for intellectual functions and mood as well as magnesium morning and evening, and 5 to 10,000 units of vitamin D.

• A multivitamin complex is recommended (organic food does not always provide a sufficient amount of minerals and vitamins).

Learn more? The Best Dietary Supplements for Weight Loss

Vitamins and Foods

Cardiovascular Functions

• B group vitamins:
  • Sources of vitamin B6: soy, liver, meats, fish, brown rice, avocados, legumes.
  • Sources of vitamin B9: liver, oysters, soy, spinach, watercress, green vegetables, pulses, cheeses
  • Sources of vitamin B12: liver, oysters, herring, fish, meats, eggs.

Antioxidants 

• Carotenoids:
  • Source of Alpha and Beta-carotene: peppers, carrots, spinach, broccoli, lettuce, spirulina.
  • Source of Lycopene: tomato, pink grapefruit, guava, watermelon, pomegranate.
  • Source of Lutein: leafy green vegetables: spinach, broccoli, cabbage.
  • Source of beta-cryptoxanthin: oranges, mandarins.
• Vitamin E: Hazelnuts, almonds, whole grains, egg, dark chocolate.
• Zinc: Fish, oysters, shellfish, meats, egg yolk, onion, broccoli, beans, peas, watercress, brewer's yeast.
• Copper: Shellfish, liver, wheat, plums, green vegetables, pulses.
• Selenium: Garlic, Brazil nuts (3 per day), onion, cabbage, wheat germ, fruits, herrings, oysters, brewer's yeast.
• CoQ10: Fatty fish, meats, broccoli, spinach, hazelnuts, soy.
• Alpha-lipoic acid: Broccoli, spinach.

Optimization of Neurotransmitters 

• Tyrosine: Eggs, dairy products, white ham or turkey fillet, banana, avocado: IN THE MORNING (Dopamine and/or Adrenaline deficit).
• Tryptophan: Brown rice, not too cooked meat, dairy products, chocolate, banana, almonds, soy, legumes): AFTERNOON (Serotonin deficit).