6 Types Of Essential Foods In A Balanced Menu
A healthy diet should contain foods from all groups in the right proportions. And also those that positively affect metabolism through the microbiota are of interest.
To design a balanced diet, it is essential that foods provide the three groups of macronutrients – carbohydrates, fats and proteins – in the appropriate proportions. It is also necessary to include certain foods that take care of intestinal microorganisms, since the assimilation of nutrients or the metabolism of cholesterol, fats and sugars depend on the microbiota.
1. Chilled potatoes, sweet potatoes and rice
These foods provide resistant starch that serves as food for the microbiota. A plate of freshly cooked pasta does not provide it. It is necessary to let it cool in the fridge for 24 hours so that the carbohydrates become resistant.
In addition , 5 to 8 daily servings of foods rich in carbohydrates are essential as a basic source of energy. Whole-grain rice, bread and pasta, oats, barley, millet (100 g, cooked) and fruits (one piece) are optimal sources of gradually assimilated carbohydrates.
You should avoid refined products (sugar, white bread and rice), pastries, pastries and soft drinks.
2. Foods rich in insoluble fiber
Insoluble fiber is found essentially in whole grains. It does not dissolve in water and partially ferments in the large intestine. By retaining water and not dissolving, they form a viscous mixture that increases the volume of stool and accelerates intestinal transit. It is beneficial because it provides a feeling of satiety and cleanses the intestinal mucosa.
3. Vegetable yogurt
Yogurt is the most accessible source of digestive bacteria. The soybean also offers a good proportion of proteins (5g / 100g). Other varieties are coconut yogurt, oatmeal, and nut or seed milk.
Other sources of probiotics are kefir, miso, or tempeh.
You should also complete your protein needs with 3-4 more servings of legumes (80-100 g dry), 1 of nuts (40 g of walnuts, for example) and seeds (10 to 20 g).
4. Fermented vegetables
Pickles are fermented vegetables where probiotics are combined with the prebiotic fibers of the vegetables (those of cucumber, pepper, chillies, onions, cabbage, etc.).
Keep in mind that the pickles you find in stores are pasteurized products, therefore, without live bacteria. But preparing them at home is simple.
5. Foods rich in inulin
Inulin is one of the most effective prebiotic fibers (food for digestive bacteria). It is found in oats, endives, artichokes, yams, onion, garlic, leeks, and asparagus.
and prunes.
You can take 2 to 4 servings (of about 125 g) of these foods, and complete them with 4 more servings of fruits and vegetables. In addition to fiber, they provide vitamins, minerals and antioxidant phytochemicals.
6. Omega-3 polyunsaturated fats
If you consume olive oil to dress salads and cook vegetables, along with some avocado and a serving of nuts, you already get the monounsaturated fatty acids you need. You only need to include 1 or 2 servings of foods rich in omega-3s, such as nuts or crushed flax seeds.
Fats are necessary as a source of energy, to assimilate vitamins and synthesize hormones.
