Dans une récente interview de Zoe Science & Nutrition, les professeurs Tim Spector et Sarah Berry ont partagé sept conseils scientifiques pour adopter des habitudes alimentaires plus saines en 2025.
(pour voir l’interview en entier)
Here’s a summary of their recommendations:
1. Prioritize Whole Foods Over Ultra-Processed Options:
Ultra-processed foods dominate many diets, comprising about 60% of adult consumption in the U.S. and U.K. In Switzerland, consumption of ultra-processed foods is on the increase, contributing between 27% and 32% on average to daily energy intake, with a good third coming from confectionery, cakes and biscuits and just under a tenth from juices and soft drinks.
These foods are engineered to be hyper-palatable, leading to overeating and potential health issues. Opting for whole, minimally processed foods can help reduce these risks.
2. Incorporate a Diverse Range of Plants:
Aim to consume 30 different plants weekly, including fruits, vegetables, nuts, seeds, aromatic herbs, and spices. This diversity supports a healthy gut microbiome, which is crucial for overall health.
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3. Limit Red and Processed Meat Intake:
While small amounts of unprocessed red meat can fit into a healthy diet, reducing consumption allows for more plant-based foods on your plate, benefiting both personal health and the environment.
4. Adopt Time-Restricted Eating:
Implementing an eating window, such as 10 hours a day, can improve energy levels, mood, and hunger management. This practice also gives gut microbes time to repair and maintain a healthy gut lining.
5. Focus on Food Quality Over Calorie Counting:
Instead of fixating on calorie intake, emphasize the nutritional quality of foods. Calorie counting has been shown to be ineffective for long-term weight management, whereas choosing nutrient-dense foods supports better health outcomes.
6. Practice Mindful Eating:
Be aware of why and when you eat to prevent unnecessary snacking driven by habit or boredom. Mindful eating encourages thoughtful consumption and reduces late-night eating, contributing to better health.
7. Personalize Your Diet:
Individual responses to foods vary due to unique genetic, microbiome, and lifestyle factors. Tailoring your diet to your specific needs can optimize health benefits.
Conclusion
By integrating these strategies, you can make informed food choices that promote long-term health and well-being.
Je vous souhaite une année 2025 pleine de vitalité!