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To take care of your tribe all day long, there’s nothing like a good night’s sleep. “And to help you fall asleep, you start by treating your dinner”, starts the dietician-nutritionist *, Sabrina Lerch. “Complete starches, combined with a portion of lean meat, help the brain to go to sleep and limit pumping the next day,” she adds. We skip fried foods, alcohol, fatty meats or dishes in sauce for dinner. “Difficult to digest and delay sleep,” warns the pro.
Iron and magnesium
“To be ‘ready’ with children, we eat foods full of iron such as black pudding, calf’s liver or red meats (sparingly),” advises the expert. The lack of iron decreases intellectual performance and causes mood disorders. “To fight against stress, we do not forget magnesium (chocolate, wholemeal bread). It increases energy and soothes, ”says Sabrina Lerch.
A strengthened immune system
To boost its immune system, we think of vitamin C. “It’s the season for plants bursting with vitamins and minerals. We put tomatoes on the menu, watermelon, peaches and nectarines, very vitamin. And we hydrate: as soon as we are thirsty, we drink a large glass of water, ”advises the dietician.
* In Saint-Laurent du Var.
Eggs
They are a good source of protein, iron and vitamins D, B12. We choose quality eggs (hens raised in the open air) and eat them very fresh.
Wholemeal bread
Friend of transit, wholemeal bread is full of nutrients. Good source of magnesium, it contributes to daily relaxation. It allows you to store energy at breakfast time.
The shrimp
Long live this crustacean extremely well supplied in protein, ideal for feeling in good shape. In addition, shrimp are a good source of selenium, an antioxidant mineral that protects the body’s cells from aging. There are 5-6 shrimps per person.
Chickpeas
Rich in vegetable proteins, this legume also contains iron, ideal for refueling. To make a hummus, mix cooked and peeled chickpeas with sesame paste (tahini), 1 clove of garlic, lemon juice and a drizzle of olive oil until you get a smooth texture.
The cucumber
Very light, 10 kcal per 100 g, cucumber is our ally! Consisting of 95% water, it quenches and hydrates. Its fibers, vitamins and minerals are part of its vitality assets. To consume in a salad, plain between meals, or as an aperitif.
The pepper
Champion for its vitamin C intake, pepper gives energy! Grilled and stripped of its skin, its flesh is as tender as you want, especially when marinated with olive oil, herbs and berries. Raw, cut into slices, it adds crunch to salads!
The melon
Full of water, melon is eaten as a dessert or as a starter. It is one of the “light” foods whose vitamins C are well absorbed by the body. Its carotenoid level allows us to look good.
In video, 8 tips for consuming fruits and vegetables all year round!