Our dietary advice of the week. 5 typical summer foods spent with nutritional magnifying glass

The watermelon

Freshness and natural water hydration rich in water (more than 90 %), watermelon is one of the most disaltering fruits. Meanwhile, Little caloric (about 30 kcal per 100 g). Therefore. For example, it also provides antioxidants like lycopene (the same pigment as in tomatoes), beneficial for the skin and the prevention of certain cancers. Furthermore, It also contains citrine, an amino acid with vasodilator effects.

To remember: ideal for hydration and light satiety. Therefore, To moderate if diabetes or sensitive digestion: its glycemic index is high, and it can sometimes cause bloating.

An alternative? Furthermore, Associate watermelon with a food richer in fiber. Furthermore, protein (ex: feta dice, almonds, fresh mint) to slow down glycemic rise.

our dietary advice week. 5 new

Sardine

A marine treasure often underestimated fresh or in a box, sardine is a healthy ally of choice. In addition, It is naturally rich in our dietary advice week. 5 omega-3, protein, vitamin D (rare in food) and calcium when consumed with its edges. For example, Click ici To find out more.

Major asset: it is a low price, local, durable fatty fish, and full of micronutrients.
To be monitored: oil sardines can be calorie (up to 200 kcal/100 g). Nevertheless, Better to drain excess oil, or choose them naturally.

An alternative? For example, The grilled sardines, marinated with lemon or mustard, or in homemade rillettes with fresh cheese and herbs.

Sausage

Friendly barbecue but beware of the excesses that said was often said barbecue … Therefore, and therefore sausage! Meanwhile, Chipolata, merguez, Toulouse sausage: they are very popular for their smoked taste and their festive side. But they our dietary advice week. 5 new remain fatty and savory products, often rich in saturated fatty acids and additives (nitrites, preservatives).

To limit: no more than 1 time a week. A single sausage can contain up to our dietary advice week. 5 20 g of lipids and almost 2 g of salt. Regular consumption is associated with an increased risk of cardiovascular disease and colorectal cancer.

Healthier alternatives?
– Homemade skewers with chicken pieces, fish or tofu.
– Vegetable sausages (to choose with a short list of ingredients).
– Quality poultry sausages, with high meat levels.

Ice cream

Refreshing but often very sweet ice cream, sorbets, cones, sticks … ice cream seduces young and old. They bring real taste pleasure, but also often a lot of saturated sugar and fats, including industrial ice creams. An average portion (100 g) = 200 to 300 kcal, including 20 to 25 g of sugar and 8 to 12 our dietary advice week. 5 new g of lipids. Sorbets are generally less fat but sometimes even more sweet.

Lighter ideas?
– Homemade ice cream based on plain yogurt, frozen fruit puree or coconut milk.
– “Nice Cream” sticks with mixed and frozen banana.
– Homemade granities with our dietary advice week. 5 infused water or mixed fruit without added sugar.

Chips

The crisp trap of the aperitif. They are among the stars of summer aperitifs. However, they are the typical example of Calorie-dense: little volume, a lot of fats and salt. 100 g of chips = about 550 kcal, as much as a full meal … without bringing anything useful on the nutritional level. More info click ici. Their excessive consumption is linked to a weight gain. an increase in blood pressure and an addictive effect of the Gras + Sel combo.

Alternatives?
– homemade vegetable crisps (beet. carrot. sweet oven potato)
– grilled our dietary advice week. 5 new chickpeas or toasted seed mixtures
-Croquant vegetables (radishes, cucumber, cauliflower) to dip in tzatziki or houmous

Summer is a season conducive to relaxation, shared meals and small pleasures. Better to enjoy it with consciousness. by choosing quality products, varying the pleasures and keeping a few simple benchmarks: observing your feelings our dietary advice week. 5 of hunger. satiety; Balance the day as a whole; Know how to compensate for a richer meal by a lighter meal; And take advantage of the beautiful days to move!

The recipe for the week shrimp salad spicy apricots

Ingredients for 4 people: 300 g of peeled pink. shrimp sheathered -6 apricots- 1 avocado- 4 handles of young salads. mesclun. spinach- 1 lemongrass stick- fresh coriander- 1 pinch of Espelette pepper- 1 lime (zest and juice) -2 C olive – 2 tbsp rice vinegar – 1 tsp of Nuoc mam sauce (fish sauce) – our dietary advice week. 5 new pepper

Finely peel and chise the lemongrass. In a bowl. mix the oils, vinegar and Nuoc Mam sauce add the lemongrass, juice and part of the lime zest. Sprinkle with Espelette pepper. Place the shrimp. Mix, film (cover with cling film) and marinate in the fridge for 30 to 40 minutes. Wash the our dietary advice week. 5 apricots. Watch. Open them in half and pit them. Cut them into 8 districts. Peel the avocado, remove the nucleus and cut the flesh into dice. In a bowl, place the young shoots, the apricot pieces and the diced avocado. Add the marinated shrimp and mix well. Add a little marinade if necessary.

Salt, pepper according to taste. Sprinkle with chopped coriander and the remaining lime zest just before serving.

But also: Quinoa salad with melon, zucchini and mint – click ici