{"id":361,"date":"2019-10-23T19:49:18","date_gmt":"2019-10-23T19:49:18","guid":{"rendered":"\/blog\/?p=361"},"modified":"2025-09-11T10:51:54","modified_gmt":"2025-09-11T09:51:54","slug":"repas-equilibre","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/fr\/repas-equilibre\/","title":{"rendered":"Adopter les repas \u00e9quilibr\u00e9s pour en finir avec les di\u00e8tes"},"content":{"rendered":"\n

Le contenu de notre assiette est un sujet abondamment discut\u00e9 sur le web. Plusieurs di\u00e8tes font leur apparition chaque ann\u00e9e, promettant des r\u00e9sultats presque miraculeux. Malheureusement, ces di\u00e8tes ne sont jamais efficaces. Elles sont plut\u00f4t dommageables pour votre m\u00e9tabolisme et vous entra\u00eenent dans un cercle vicieux de restriction-compulsion. Il serait plus judicieux de tendre plut\u00f4t vers des repas \u00e9quilibr\u00e9s.<\/strong><\/p>\n\n\n\n

Chez Mindvalley, nous pr\u00f4nons l\u2019\u00e9quilibre \u00e0 tous les niveaux. Nous savons qu\u2019une alimentation \u00e9quilibr\u00e9e vous aidera \u00e0 atteindre vos objectifs de sant\u00e9 sur le long terme<\/strong>. Manger des repas \u00e9quilibr\u00e9s chaque jour est selon nous une excellente fa\u00e7on de prendre soin de vous.<\/p>\n\n\n\n

Dans cet article, nous abordons :<\/p>\n\n\n\n

  1. Qu\u2019est-ce qu\u2019un repas \u00e9quilibr\u00e9 ?<\/a><\/li>
  2. Comment manger \u00e9quilibr\u00e9<\/a><\/li>
  3. Quels aliments choisir pour un repas \u00e9quilibr\u00e9 ?<\/a><\/li>
  4. Quelques exemples d\u2019un menu \u00e9quilibr\u00e9<\/a><\/li><\/ol>\n\n\n\n

    D\u00e9butons !<\/span><\/p>\n\n\n\n

    Qu\u2019est-ce qu\u2019un repas \u00e9quilibr\u00e9 ?<\/h2>\n\n\n\n

    Un repas \u00e9quilibr\u00e9<\/strong> est le reflet d\u2019une alimentation qui couvre les trois principaux groupes d\u2019aliments. Selon une assiette optimale, les proportions sont : un quart de prot\u00e9ines, un quart de glucides et une moiti\u00e9 de l\u00e9gumes.<\/p>\n\n\n\n

    Malgr\u00e9<\/span> les diff\u00e9rences culturelles, les aliments sont toujours regroup\u00e9s en fonction de leurs nutriments.<\/p>\n\n\n\n

    En bref, la plupart des aliments r\u00e9pondent \u00e0 l\u2019un de ces trois besoins : \u00e9nergie, constitution et entretien des tissus, ou r\u00e9gulation du m\u00e9tabolisme.<\/p>\n\n\n\n

    Comment manger \u00e9quilibr\u00e9<\/h2>\n\n\n\n

    Revenons \u00e0 la base.<\/p>\n\n\n\n

    Six types de nutriments sont essentiels \u00e0 la survie : les prot\u00e9ines, les glucides, les lipides (graisses), les vitamines, les sels min\u00e9raux et l\u2019eau.<\/p>\n\n\n\n

    Les prot\u00e9ines, les glucides et les graisses sont des macronutriments<\/strong>. \u00ab Macro- \u00bb signifie que notre corps a besoin de ces nutriments en grandes quantit\u00e9s. Les macronutriments lui fournissent de l\u2019\u00e9nergie mesur\u00e9e en kilojoules ou en kilocalories.<\/p>\n\n\n\n

    Les vitamines et sels min\u00e9raux sont consid\u00e9r\u00e9s comme des micronutriments, car notre corps n\u2019en a besoin qu\u2019en petites quantit\u00e9s. L\u2019eau est un autre macronutriment essentiel<\/strong>. Le volume d\u2019eau que produit le corps par des processus m\u00e9taboliques est largement inf\u00e9rieur \u00e0 la quantit\u00e9 d\u2019eau que nous perdons chaque jour.<\/p>\n\n\n\n

    Voici quelques trucs suppl\u00e9mentaires \u00e0 inclure dans votre quotidien pour une alimentation \u00e9quilibr\u00e9e :<\/p>\n\n\n\n

    1. Buvez une quantit\u00e9 suffisante d\u2019eau au courant de la journ\u00e9e (environ 8 verres)<\/li>
    2. Int\u00e9grez les grains entiers et les c\u00e9r\u00e9ales \u00e0 vos repas (avoine, quinoa, pain int\u00e9gral, teff, etc.)<\/li>
    3. Mangez au moins 5 portions de fruits et l\u00e9gumes de couleurs vari\u00e9es<\/li>
    4. Ajoutez un peu de mati\u00e8re grasse, pr\u00e9f\u00e9rablement insatur\u00e9e (noix, avocat, graine de lin, etc.)<\/li>
    5. Variez les types de prot\u00e9ines (animales et v\u00e9g\u00e9tales) que vous consommez<\/li>
    6. Limitez votre consommation de produits transform\u00e9s et d\u2019alcool<\/li><\/ol>\n\n\n\n

      \"aliments<\/h2>\n\n\n\n

      Quels aliments choisir pour un repas \u00e9quilibr\u00e9 ?<\/h2>\n\n\n\n

      Plusieurs pays industrialis\u00e9s ont produit un \u00ab guide alimentaire \u00bb. Ceux-ci offrent des conseils sur la nutrition et les aliments \u00e0 inclure aux repas.<\/p>\n\n\n\n

      Celui du Canada<\/a>, par exemple, recommande de \u00ab manger des l\u00e9gumes et des fruits en abondance, des aliments \u00e0 grains entiers et des aliments prot\u00e9in\u00e9s. Choisissez plus souvent les aliments prot\u00e9in\u00e9s d\u2019origine v\u00e9g\u00e9tale \u00bb.<\/p>\n\n\n\n

      Voici des exemples :<\/p>\n\n\n\n

      1. L\u00e9gumes verts brocoli, chou fris\u00e9, asperges, laitue, luzerne, etc.<\/li>
      2. L\u00e9gumes racines<\/li>
      3. Carottes, patates douces, navet, topinambour, poireaux, etc.<\/li>
      4. Baies<\/li>
      5. Bleuets, framboises, fraises, myrtille, etc.<\/li>
      6. Fruits frais ou surgel\u00e9s<\/li>
      7. Bananes, kiwis, ananas, mangues, etc.<\/li>
      8. Grains entiers<\/li>
      9. Avoine, son, sarrasin, quinoa, teff, p\u00e2tes alimentaires de bl\u00e9 entier, etc.<\/li>
      10. Aliments prot\u00e9in\u00e9s (surtout d\u2019origine v\u00e9g\u00e9tale)<\/li>
      11. Noix, graines, tofu, poulet, poisson, tempeh, l\u00e9gumineuses, etc.<\/li><\/ol>\n\n\n\n

        En plus des conseils nutritionnels, le guide alimentaire br\u00e9silien<\/a> offre d\u2019autres conseils reli\u00e9s \u00e0 l\u2019alimentation \u00e9quilibr\u00e9e. En voici quelques exemples :<\/p>\n\n\n\n

        1. Mangez avec d\u2019autres lorsque c\u2019est possible.<\/li>
        2. Achetez votre nourriture \u00e0 des endroits qui offrent une vari\u00e9t\u00e9 d\u2019aliments frais. \u00c9vitez ceux qui vendent principalement des aliments pr\u00e9fabriqu\u00e9s et pr\u00eats-\u00e0-manger.<\/li>
        3. D\u00e9veloppez, pratiquez, partagez et appr\u00e9ciez votre talent \u00e0 pr\u00e9parer les repas et \u00e0 cuisiner.<\/li>
        4. Planifiez de servir les repas et de les manger au temps et \u00e0 l\u2019endroit appropri\u00e9.<\/li>
        5. Soyez critique des publicit\u00e9s commerciales concernant les produits alimentaires.<\/li><\/ol>\n\n\n\n

          En<\/span> plus des aliments sains, ces deux guides vous proposent aussi d\u2019adopter de saines habitudes face \u00e0 votre alimentation. Les personnes avec qui vous savourez votre repas sont souvent aussi importantes que les aliments eux-m\u00eames.<\/p>\n\n\n\n

          Plusieurs options d\u2019un menu \u00e9quilibr\u00e9<\/h2>\n\n\n\n

          Vous avez compris la th\u00e9orie. Passons maintenant \u00e0 la pratique !<\/p>\n\n\n\n

          Voici quelques exemples de menus \u00e9quilibr\u00e9s que vous pouvez adapter selon vos envies et vos besoins.<\/p>\n\n\n\n

          \"d\u00eener
          Cr\u00e9dit : Fondation OLO<\/a><\/figcaption><\/figure>\n\n\n\n
          \"comment
          Cr\u00e9dit : Fondation OLO<\/a><\/figcaption><\/figure>\n\n\n\n

          Le repas \u00e9quilibr\u00e9 type<\/p>\n\n\n\n

          – Une entr\u00e9e : crudit\u00e9s ou potage<\/p>\n\n\n\n

          – Une portion (130 g en moyenne) de prot\u00e9ines v\u00e9g\u00e9tales ou animales<\/p>\n\n\n\n

          – Une portion de l\u00e9gumes (200 g)<\/p>\n\n\n\n

          – Du pain (30 \u00e0 50 g) et\/ou f\u00e9culents (100 \u00e0 150 g cuit)<\/p>\n\n\n\n

          – Un produit laitier : yaourt, 100 g de fromage blanc ou de faisselle, 30 \u00e0 40 g de fromage, etc.<\/p>\n\n\n\n

          – Un dessert : fruit ou autre<\/p>\n\n\n\n

          \"repas
          Cr\u00e9dit : auf\u00e9minin<\/a><\/figcaption><\/figure>\n\n\n\n

          Nautilus Plus vous propose \u00e9galement un menu d\u2019une semaine de repas \u00e9quilibr\u00e9s<\/a>.<\/p>\n\n\n\n

          En conclusion, l\u2019important, c\u2019est de manger des aliments vari\u00e9s et qui n\u2019ont pas \u00e9t\u00e9 transform\u00e9s. D\u2019inclure plus de plantes \u00e0 votre alimentation au quotidien. C\u2019est aussi de manger de fa\u00e7on intuitive, en \u00e9coutant votre faim et les besoins de votre corps. Il est aussi n\u00e9cessaire de trouver l\u2019\u00e9quilibre en s\u2019accordant des aliments pour le plaisir de temps \u00e0 autre.<\/p>\n\n\n\n

          C\u2019est \u00e9galement de savourer vos repas entour\u00e9 de personnes qui vous sont ch\u00e8res. N’oubliez pas de prendre le temps d\u2019\u00eatre pr\u00e9sent ici et maintenant pendant vos repas. Et c\u2019est surtout de conserver le plaisir de manger sainement<\/a> et sans culpabilit\u00e9 !<\/p>\n","protected":false},"excerpt":{"rendered":"

          Dans cette soci\u00e9t\u00e9 pleine de produits transform\u00e9s, savez-vous ce que signifie r\u00e9ellement manger un repas \u00e9quilibr\u00e9? D\u00e9couvrez-le !<\/p>\n","protected":false},"author":115,"featured_media":72078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[928],"tags":[],"series":[],"area-of-growth":[4049],"outcome":[4082],"featured":[],"coauthors":[1165],"class_list":["post-361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-corps","area-of-growth-nutrition","outcome-manger-mieux"],"yoast_head":"\nAdopter les repas \u00e9quilibr\u00e9s pour en finir avec les di\u00e8tes<\/title>\n<meta name=\"description\" content=\"Dans cette soci\u00e9t\u00e9 pleine de produits transform\u00e9s, savez-vous ce que signifie r\u00e9ellement manger un repas \u00e9quilibr\u00e9? 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