PNNS 4: new recommendations for a balanced diet and good health
The National Health Nutrition Plan (PNNS) is a program aimed at encouraging Healthy eating and good physical activity to maintain good health. The PNNS 4 recommendations, in effect from 2019 to 2023, include a minimum consumption of 5 servings of fruits and vegetables (i.e. 500g) per day, dried vegetables twice a week, plus a handful of unsalted, unsweetened nuts a day. It is also recommended to favor whole grains and to eat one fatty fish and one lean fish per week.
However, for a healthy diet, it is important to limit the consumption of Red meat to 500g per week (maximum one to two servings per day) and deli at 150g per week. It is also recommended to consume two dairy products per day for adults and three for children and the elderly. Finally, it is advisable to limit the consumption of alcohol, sweets, salty and processed products. These should only be consumed in moderation, or even avoided if possible.
How to Achieve Your Weight Loss Goals the Healthy Way
First, to start improving your diet, it is important to ask yourself if it resembles, in terms of quality and quantity, the recommendations mentioned previously. If not, try to approach it gradually. On the other hand, if you are already close to the recommendations, then it is time to reduce the quantities consumed. However, it’s not about halving your servings! Vegetables can be eaten at will, while quantities of starches can be reduced by one third.
For meat, try to eat it a third less often. It is not necessary to completely eliminate the sweet desserts, but it is advisable to limit their consumption to one sweet milk dessert per week and a share of pie or cake type dessert every 10 days. Prioritize the low-fat cheesesand if you accompany your salad with meat, cook it without fat and use olive, walnut or rapeseed oil in your salad instead.
Foods to eat in small amounts
On the other hand, it is important to keep in mind that certain foods should not be demonized, but they can harm your health and to your line if consumed in excess. Breaded, fried foods, burgers, pizzas, etc., may be allowed depending on your goal of weightloss, but it is advisable not to abuse it. Depending on your preferences and goals, allow yourself just one of these foods a week or every two weeks. The objective is not to forbid you all “pleasure” foods, but rather to consume them in a reasonable way and in balance with the other elements of your diet. By following these recommendations, you can gradually improve your diet and adopt eating habits healthier and more balanced for your health and well-being.
GIPHY App Key not set. Please check settings