Another necessity for a good dietary balance: fresh fruits that are rich in vitamins, and fructose, a complex sugar assimilated by the body. The fruits are preferred at a rate of two to three per day. As for oleaginous fruits (hazelnuts, almonds, nuts ...), they are rich in mineral salts and vitamin E. On the other hand, they are very caloric, and must therefore be consumed sparingly if one is suffering from overweight .
Foods rich in vitamins are ...
Rich in calcium, but also in protein and carbohydrates, they are usually eaten skimmed or semi-skimmed to avoid consuming too much saturated fat. In case of overweight or obesity, avoid consuming too much cheese, naturally fat. Goat or sheep cheese would be preferred because it contains more alpha-linolenic acid (a substance that protects against cardiovascular disease) than cow's milk cheese.
Foods rich in calcium are ...
Meats, sausages, fish and eggs
Excellent source of protein, they are essential to the body. Be careful however to choose well degreased, because the saturated fats they contain (with the exception of fish that contain little), are a risk factor cardiovascular.
Fish do not have this handicap, on the contrary. Fatty fish (salmon, tuna, eel, mackerel ...) contain omega-3 that protect against cardiovascular diseases and "boost mood". For a good balance of food, we strongly advise to increase its consumption of fish.
Foods that contain protein:
Read also :
> Fructose intolerance
> Lactose intolerance
> Allergy to milk