Stop preconceived ideas! Even if the setting or the dishes are not always engaging, you can eat healthily in high school or at restau-U. Our advice for composing your meals. so Check How To Eat Healthy in College?
A healthy mind in a healthy body? It is both very simple and very precise… Hélia Hakimi-Prévot, health and nutrition journalist for “Quotidien du Médecin” and “Côté Santé”, shines our light.
fruits and vegetables for their contributions in minerals, vitamins, and antioxidants; dairy products, because calcium is essential for building bones during adolescence; starchy foods (bread, pasta, rice, semolina, potatoes, white beans, etc.), which constitute a source of energy that can be used throughout the day; and products that are sources of iron (red meats, fish, lentils) which allow adolescents, in particular, to compensate for losses during menstruation. There are no bad foods, but bad ways of eating.
Here are three examples of balanced meals, commented for you by Hélia Hakimi-Prévot, and “made in” canteen – here, that of the Lycée Victor-Duruy in Paris. Its chef, Frédéric Prud’homme, kindly opened up his kitchens and menus, which are as diverse as they are varied.
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Green salad Veal with cream, mixed vegetables, and potatoes Mimolette cheese OR plain yogurt Pineapple
“Green salad (rich in minerals and vitamins) is low in calories… if it is not embellished with a sauce that is too fatty. Veal in cream is interesting for its protein intake, but be careful not to use too much crème fraîche, which is rich in fat. Note that the Mimolette is a cheese rich in calcium, but fatty (to be consumed twice a week maximum). Pineapple, on the other hand, is a low-calorie dessert rich in vitamin C, potassium, and carotenoids. Note for teenage girls who pay attention to their figure.
Tray 2 (vegetarian)
Mixed salad, mozzarella White rice, mixed vegetables Brie cheese Yogurt with fruits and kiwi
The mixed salad is rich in fiber, vitamins and minerals and mozzarella cheese is particularly concentrated in calcium. Here, the dish consists only of starches (rice) and vegetables. It lacks the intake of vegetable proteins: legumes, oilseeds, cereals … [which can be found in the form of wholemeal bread, Editor’s note]. Kiwifruit is low in calories and its supply of vitamin C and E is remarkable. ”
Mixed salad Fish nuggets, white rice Mimolette cheese Fruit salad
The mixed salad is interesting because it is rich in fiber, vitamins and minerals. As long as you don’t sprinkle it with a fatty sauce (based on mayonnaise, for example)! If the fish in the raw state provides the proteins essential for lunch, the nuggets are composed of a donut dough or a breadcrumbs prepared for frying. They are therefore rich in fat and should be consumed in moderation. ”
In all cases, cheese is optional: “a part of cheese is an interesting dairy (calcium contribution), but caloric because it is fatty. You must take care, throughout your week, to alternate cheese and yogurt, preferably plain or with two spoons of sugar. ”vegetables per day, which is a recommendation of the PNNS [National Health Nutrition Program].”
What you must remember
“In general, Hélia Hakimi-Prévot analyzes, a balanced meal tray consists of an appetizer, a protein dish (meat, fish or vegetable proteins), a starch, a vegetable. green, a dairy product, a dessert. You should limit your choice of fatty products to twice a week (sausages, donuts, pizzas, etc.). ”
For the controls, exams and other fateful events of the year, a single watchword: vary, vary, and still vary! “The brain is very greedy: it uses 20% of the energy provided by food, notes Hélia Hakimi-Prévot. Carbohydrates slowly assimilated by the body (pasta, legumes, peas, cherries, grapefruit, apple or peach, yoghurt) will help to refuel. During the tests, do not hesitate to have a sweet snack (cereal bars, bananas) or dried fruits and vegetables (grapes, almonds, hazelnuts, sesame…). ”
Do: get regular physical activity. Instead of the two bus stations, we walk to the school. Yes, yes, even in December!
What not to do: skip meals, accidentally remove food, and stuff yourself with fries or croissants (let’s go easy on the fatty and the sweet).