We’ve all heard the expression “you are what you eat”. Yet in our fast-paced daily lives, it can be difficult to choose foods that really benefit our bodies. A balanced diet doesn’t mean giving up the pleasure of eating, but rather making the right choices to nourish your body while enjoying yourself. Certain foods, thanks to their nutrient content, can really transform our energy, boost our immune system and improve our general well-being. In this article, discover five must-have foods that deserve a place on your weekly menu for top health.
Why should green leafy vegetables be on your plate?
Green leafy vegetables, such as spinach, kale and arugula, are true champions of nutrition. They’re rich in fiber, vitamins and minerals, yet light and easy to incorporate into many dishes.
In particular, they provide vitamin C, iron and antioxidants that help your body defend itself against external aggression.
You can prepare them in a salad, for example. Mix 100 g of arugula with a few cherry tomatoes, a handful of crushed walnuts and a homemade vinaigrette made with lemon juice and olive oil.
If you prefer a soup, sauté 200 g spinach with a chopped onion, then add 500 ml vegetable stock and a chopped potato. Simmer, blend and enjoy. These simple dishes are not only delicious, they also retain the goodness of these precious vegetables.
For preparations requiring greater precision, such as chopping delicate vegetables or carefully slicing leaves, the use of a small quality knife can come in handy.
Why include oily fish in your meals?
Oily fish, such as salmon, mackerel or sardines, are an excellent source of omega-3. These fatty acids are known for their benefits to the heart, joints and even morale. They also provide vitamins D and B12, ideal for supporting your immunity.
A quick and nutritious recipe is to prepare a grilled salmon steak. Take a salmon fillet (approx. 150 g), season with a pinch of salt, pepper, lemon juice and a drizzle of olive oil. Grill over medium heat for 4 to 5 minutes on each side. Serve with mashed sweet potatoes or a simple salad of green vegetables for a balanced meal.
For an even quicker option, prepare a sardine salad. Drain a can of sardines in oil, add them to a plate of cooked brown rice (100 g), then toss with diced cucumber and a light vinaigrette. This dish takes less than 10 minutes to prepare and gives you a lasting dose of energy.
Why include legumes in your meals?
Pulses, such as lentils, chickpeas and kidney beans, deserve a place in your weekly diet. They’re full of fiber and plant proteins, ideal for giving you energy throughout the day while remaining light on the digestive system.
What’s more, they’re an economical and easy-to-prepare way to vary your meals. To incorporate them into your menus, try this comforting lentil soup:
Ingredients (serves 4):
- 250 g green lentils
- 1 onion
- 2 carrots
- 2 garlic cloves
- 1.5 L water or vegetable stock
- 1 tablespoon olive oil
- salt and pepper
Preparation
- Chop the onion, finely dice the carrots and mince the garlic.
- In a large saucepan, sauté the onion with the olive oil.
- Add the carrots, garlic and lentils, then pour in the stock.
- Simmer over medium heat for 30 minutes. Season with salt and pepper and serve hot.
This is a simple, nutritious recipe, perfect for a balanced lunch or dinner.
What are the health benefits of red fruit?
Red fruits, such as blueberries, strawberries and raspberries, are real treasures for your body. They are rich in antioxidants that protect your cells and support your cognitive functions. Their sweet and tart flavor makes them a perfect choice for adding a touch of freshness to your meals or snacks.
Try this quick recipe for gourmet red fruit yoghurt.
Ingredients (for 1 person)
- 1 plain or plant-based yoghurt
- 50 g blueberries
- 50 g raspberries
- 1 tablespoon honey or maple syrup
- 1 tablespoon chia seeds (optional)
Preparation
- Pour the yoghurt into a bowl.
- Add the berries on top.
- Drizzle with honey or maple syrup and mix lightly.
- If you’re using chia seeds, sprinkle them over the top for a crunchy texture.
This dessert or snack is not only delicious, but also provides many benefits for your body.
How can you incorporate nuts and seeds into your daily routine?
Nuts and seeds, such as almonds, walnuts or chia seeds, are little wonders for your health. Rich in essential fatty acids, fiber and magnesium, they help keep you energized and feeling good all day long.
Here’s an idea for an easy-to-make homemade energy bar.
Ingredients (for approx. 8 bars)
- 150 g rolled oats
- 50 g chopped almonds
- 50 g chopped walnuts
- 50 g chia seeds
- 100 g honey or maple syrup
- 50 g almond or peanut butter
Preparation
- Mix the rolled oats, walnuts, almonds and seeds in a bowl.
- Heat the honey and almond butter in a small saucepan until smooth.
- Pour the hot mixture into the bowl and mix well.
- Spread the mixture in a rectangular baking tin lined with baking paper.
- Refrigerate for 2 hours, then cut into individual bars.
These bars are ideal for a pre-sport snack.
Conclusion
Taking care of your health also involves what you put on your plate. Pulses, red fruits, nuts and seeds are simple yet powerful foods to help you stay fit and energized. By gradually incorporating them into your meals, you can easily enjoy their benefits without drastically changing your habits.
So why not get started today by trying out one of these recipes?
