To be in shape and stay healthy, it is essential to have a healthy, varied, and balanced diet. This balance must be built on a daily basis in order to avoid deficiencies and excesses. Here are 10 nutrition tips for a well-balanced diet.

Tip 1: Do not exceed your caloric needs

Our diet is often too rich compared to our needs, which depend on the physical activity we do during the day, our gender, and our age. As a general rule, to respect the quantitative dietary balance, a meal is sufficient in quantity when the feeling of satiety is reached.

Tip 2: Eat 3 to 4 times a day 

To achieve a complementary dietary balance between meals, breakfast should ideally account for 20 to 25% of daily energy intake, lunch 40 to 45%, and dinner 25 to 30%. If you have a snack, the energy intake for dinner should be reduced to 15-20%.

Skipping meals is never recommended, especially breakfast. This leads to a larger meal at lunchtime.

Tip 3: Balance your plate

It must be composed of one-third of vegetables, one-third of cereal and starchy products (potatoes, pasta, rice, wheat́, semolina, corn, dried vegetables...) and one-third of vegetable or animal proteins (meat, egg, fish, tofu...).

It is important to make sure that the quantity of accompaniment is greater than that of the animal product.

Tip 4: Eat a variety of foods

All foods are necessary for our health. Eating a little bit of everything and varying the pleasures is the key to a balanced diet: alternate meat and fish, fresh products and frozen dishes (home-made if possible). 

Tip #5: Allow yourself a snack 

A small snack is not forbidden, as long as it does not turn into a meal! A piece of fruit or a dairy product is enough to appease your hunger and will not disturb your dietary balance.

Tip #6: Cook at home

Avoid processed products as much as possible in your diet. They are poor in nutrients, high in fat, salt, sugar, and additives. 

Tip #7: Prefer healthy cooking

Opting for steaming means preserving the vitamins in vegetables. You should also be careful not to add too much fat when cooking meat and fish in a pan. 

Tip #8: Limit salt

The consumption of salt should remain below 5 g per day (the equivalent of one teaspoon of salt per day); 2 g for children.


Tip #9: Respect the time of the meal

For better digestion, sit down for at least 20 minutes at each meal and take the time to chew properly.

Tip #10: Drink enough 

It is essential to drink 1.5 liters of water per day, even more in case of hot weather, intense physical activity or illness. It can be consumed in many ways: hot drinks, juices, broth... Sodas, too rich in sugar, should be consumed in moderation.