What does it mean to eat healthy? 

A healthy and varied diet, also known as ‘healthy eating’, is based on the simple principle of a balanced diet, with a nutrient intake adapted to your needs and your KINOMAP workouts.

But what does it mean to eat healthy?

Whether you’re a vegetarian, a flexitarian, or a meat-eater, whether you have an intolerance or digestive problems, we all have common nutritional needs. We also have personalized nutritional requirements in terms of carbohydrates, lipids, proteins, fibers, and micronutrients (such as vitamins).

When practicing sports on a regular basis, it’s all the more important to pay attention to the composition and quantity of your meals. A deficiency linked to dietary imbalance can happen very quickly and can have a number of consequences for the athlete, directly impacting training and performance. 

These consequences include: 

• Extreme fatigue
• Irritability
• Poor recovery
• Cravings
• Brittle hair and nails
• Injuries
• Under-performance
• Loss or absence of menstrual periods
• Decreased libido

How can I achieve a healthy diet? 

For a balanced diet and therefore to eat healthy, the French National Nutrition and Health Program recommends consuming a variety of essential foods: 

Starchy food

Even in the evening. Despite rumors about starchy foods at dinner, it’s important to include them in every meal (500 to 700 grams a day). In the evening, they promote better sleep, while during the day, they provide fuel for our bodies and muscles. Starchy foods include bread, pasta, potatoes, rice, lentils, and semolina. Wholemeal starchy foods are particularly beneficial as they are also rich in fiber and vitamin D.

Meat, fish, or eggs

1 to 2 times a day. These are excellent sources of protein and iron (in the case of meat and fish). Opt for lean options such as ground steak with 5% fat, skinless chicken, or lean pork tenderloin. 

Fish, especially oily varieties like tuna, salmon, and sardines, provide omega-3 fatty acids and vitamin D, which support cardiovascular health.
For vegetarians, a combination of legumes and cereals (rice – kidney beans, chickpeas – lentils, etc.) provides a higher protein intake.

Dairy products

Two to three dairy products a day, as sources of protein, calcium, phosphorus and even vitamin D (in the case of certain fortified products), are the most important for bone health. They therefore play a significant role in preventing fractures and osteoporosis.
One portion of dairy product is equivalent to : 1 plain yoghurt (125g), 1 piece of cheese (30g), 2 small “suisses” cheeses (2X60g), 1 glass of milk (250mL) or 1 cottage cheese (180g).
Semi-skimmed and plain products are preferable!

Fruits and vegetables

At least 5 fruits and vegetables a day. They are the main source of fiber, vitamins and minerals, as well as antioxidants.
They also help you feel full faster, thanks to their fiber content.
A portion of fruit or vegetables is equivalent to 80 to 100g (1 apple – 4 to 5 strawberries – 1 tomato).

Also not to be overlooked:

Limit fats and opt for omega 3 and 9, such as vegetable oils (rapeseed, olive, walnut) and oily fish.

Hydration is also part of a balanced diet: drink water without moderation! See our article on hydration.

It’s important to adapt the quantities you eat to the intensity and frequency of your sporting activity. Three meals a day are essential, and snacks should be introduced on the heaviest training days.

Take a look at our article on breakfast to understand its importance and impact on your training.

To sum up how to eat healthy:

A balanced meal includes:

• A starch (rice, pasta, potatoes, lentils)
• A protein (chicken, salmon, egg, beef, tuna) 
• A cooked or raw vegetable (seasonal vegetables in May: carrot, spinach, radish, cucumber, etc.)
• A dairy product
• A piece of fruit

A balanced diet must suit your needs, it must not be a constraint and it must enable you to do your KINOMAP training without complications. 
It’s important to listen to yourself, to take the time to eat and to feel food sensations such as hunger or satiety.

Small deviations are necessary for your well-being and form part of your balance. So don’t panic if your meal is fattier than usual and/or more substantial! There’s no need to starve yourself during the meals that follow, as this will tire your body and slow down your metabolism, which is not good for your KINOMAP training or recovery. 

Remember to stay well hydrated in the days that follow, eat as soon as you feel the need, in a balanced way, and you’re all set.  

A few tips to eat healthy:

• Replace salt with spices (e.g. turmeric to limit muscle damage).
• Replace ready-made meals or processed products containing lots of salt and additives with homemade products. That way, you know exactly what you’re eating and how much.
• Replace sugary drinks and soft drinks with still or sparkling water.

Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com

See previous nutrition articles:
WHY HAVE BREAKFAST?
HOW SHOULD YOU EAT BEFORE TRAINING?
SPORT & HYDRATION: WHAT YOU NEED TO KNOW