Bet on plants 

First thing to start eating healthy: put more vegetables on your plates. Nutrient-rich fruits and vegetables, cereals (bread, rice, pasta), legumes (lentils, chickpeas, split peas…): do not hesitate to put them on the menu as often as possible. Meat and fish may have a smaller place on the plate. As for fats, in reasonable quantities, and dairy products (2 to 3 per day), they are essential to a balanced diet and can therefore be consumed daily. 

Water, water, water 

To hydrate your body, drinking at least a liter and a half of water a day is important. Water is indeed essential to life: it represents the main constituent of the body. It must therefore be the drink preferred by all. 

Quality food 

A healthy diet is also a diet composed of quality products. No battery chickens or eggs from hens raised in intensive farms. Yes, to poultry and eggs from the farm, if possible local and organic. Also avoid additives and prefer raw products as much as possible. Better a short menu composed of fresh and raw products than an extended menu, prepared with industrial products. In short, yes to simplicity, natural, homemade! 

Balanced meals  

Eating healthy starts with jumping out of bed. Breakfast is indeed an essential meal for the body: it must provide nutrients and satiate until lunch. Ideally, it should consist of dairy, cereals, fruit and a drink to fill up with vitamins, energy and hydration. Lunch and dinner should be composed of vegetables, raw vegetables and fruits, but also starchy foods, dairy products and proteins (meat, fish, egg) to provide a satiety effect. A snack can be taken occasionally, as long as it is reasonable. 

No prohibitions 

Eating healthy finally includes knowing how to treat yourself from time to time. It is therefore important not to ban any food and not to ignore a food category, at the risk of having deficiencies and frustrations. A good chocolate cake, prepared with quality ingredients, has its place on the menu of a healthy cuisine restaurant.  

Preserving in the fridge  

A good preservation of fresh food begins as soon as they are put in the fridge. The majority of fruits and vegetables should be placed in the refrigerator, stay cool and well protected from light, in the crisper part of the refrigerator, which offers the best temperature. To ensure freshness and avoid cross-contamination of ingredients use professional Gastronorm (GN) containers made of transparent polycarbonate or vacuum packed bags. But be aware that some foods need to be kept the open air and not in the fridge. This is the case, for example, for apples, apricots, potatoes, onions, or bananas. It is best to leave them at room temperature.  

Vacuum packaging.  

Vacuum packaging has many advantages. It protects fresh food from air and light which prevents it from spoiling, without using any preservatives. The air is removed by vacuuming, this significantly extends the shelf life of food and avoids food waste. (new corrected version)  Meat, fish, fruits, cooked vegetables, ready meals. Dito Sama offers a complete range of vacuum machines designed to help you preserve your food perfectly and longer. Finally, it should be noted that it is quite possible to freeze a vacuum-packed food.  

Canned food  

Another clever method for preservation is done thought canning. This makes it possible, for example, to buy tomatoes during the summer to enjoy them throughout the winter. Ready meals or vegetables in brine can also be canned. Dehydration is also a good option: apple chips, dehydrated mango strips or dried meat are yours!  

Blast freezing  

Last method to preserve your fruits, vegetables and other small dishes fresh, is by freezing, which is bet for long-term conservation. To preserve the nutritional value of food, the ideal is to cook and then blast freeze food. The golden rule of preservation is to keep your food at a temperature of -18 ° C. To conserve your products, use vacuum packaging or GN plastic containers that are made exactly for this purpose.  Also remember to label each dish by specifying the nature, weight and freezing date to remember accurately what you have prepared!  

Adopting healthiest cooking methods is important for health. To choose cooking methods for good health, but also to preserve the planet, follow the guide! 

Fast and gentle cooking  

Not all cooking methods are created equal. So to preserve your health, what are the most appropriate? First thing to know about cooking: a health cooking must respect the nature of the food and cook in the gentlest way possible. For example, avoid cooking too long in the oven, which denatures the food. For a qick cook, you can choose wok cooking, which allows you to sear meat and fish in a few moments and brown vegetables and fruits in a jiffy.  Another option: opt for raw, rich in vitamins.   

The Art of Steaming  

One of the healthiest cooking methods is steaming. It allows you to cook gently while preserving the benefits of food.  To give flavor to your small steamed dishes, use aromatic herbs or spices. Mint, bay leaf, coriander, curry, paprika, turmeric…  Vegetables or fruits are of course perfect for steaming. This is also the case of fish or meat, which will keep all their softness.

Choose the right materials 

When selecting cooking materials, it is important to opt for healthy options. Consider using glass, which is ideal for cake molds, as well as stainless steel. Terracotta, unglazed cast iron or porcelain are also intriguing choices as they are healthy, sustainable and natural. Scratches on your nonstick pan? There are risks of loss of toxic materials so head to the trash!  Finally, avoid aluminum foil when cooking, which can be toxic to the body, especially when it comes into contact with acidic foods.  

Avoid plastic! 

Cake molds are sometimes made of plastic and other low-end silicones, whose composition and provenance are not always identified. They can contain endocrine disruptors, so it’s important to avoid them, especially when cooking.