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18-06-2011

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Guide des bonnes pratiques alimentaires

Adopter de bonnes habitudes alimentaires a pour but de garantir le bon fonctionnement de l’organisme et de maintenir un poids normal stable. Une alimentation saine et équilibrée participe à la prévention de certaines maladies. Ces pratiques alimentaires reposent sur des notions simples et de bon sens : l’équilibre, la variété et la modération.

Des calories aux aliments : un peu de théorie…
Les apports caloriques recommandés dépendent du sexe, de l’âge et du niveau d’activité physique. Quelle que soit la quantité de ces calories, on recommande d’apporter 50 à 55 % de l’énergie sous forme de glucides (1 g de glucides = 4 kcal), 30 à 35 % sous forme de lipides (1 g de lipides = 9 kcal) dont 8 % d’acides gras poly insaturés, et 10  à 15 % sous forme de protéines (1 g de protéines = 4 kcal). Cela correspond, pour un homme adulte sédentaire (2100 Kcal/jour) à : 290 g de glucides (dans le pain, le riz, les pâtes, les pommes de terre et tous les produits sucrés); 70 g de lipides (dans les matières grasses et tous les lipides «cachés») ;
70 g de protéines (dans les viandes, les œufs, les poissons, les produits laitiers, les légumes secs).

En pratique : équilibre et modération
Aucun aliment ne contient tout ce qui nous est nécessaire en protéines, glucides, lipides, vitamines et minéraux, de même qu’aucun aliment n’est à proscrire complètement dans un régime alimentaire normal. Il n’y a pas d’aliment «mauvais», il n’y a que de mauvaises habitudes alimentaires…

Les différents groupes d’aliments sont plus ou moins riches en glucides, lipides et protéines, ainsi qu’en vitamines et minéraux. Pour l’équilibre alimentaire comme pour le plaisir de manger, il faut prendre chaque jour des aliments de chaque famille en fonction des apports conseillés.

La pyramide alimentaire nous aide à visualiser la part que chaque famille d’aliments doit représenter dans les apports d’une journée. De nos jours, nous consommons en moyenne trop d’aliments gras et riches en protéines, pas assez de produits riches en sucres lents et pas assez de légumes et de fruits….Et vous ?

 

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