{"id":11167,"date":"2021-05-01T07:10:00","date_gmt":"2021-05-01T07:10:00","guid":{"rendered":"https:\/\/blog.foresters.com\/?p=11167"},"modified":"2021-06-14T13:54:51","modified_gmt":"2021-06-14T13:54:51","slug":"laissez-tomber-votre-regime","status":"publish","type":"post","link":"https:\/\/blog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/laissez-tomber-votre-regime\/","title":{"rendered":"Laissez tomber votre r\u00e9gime"},"content":{"rendered":"\n<p>L&#8217;une des choses les plus importantes que vous puissiez faire pour votre bien-\u00eatre personnel est de cultiver une relation saine avec la nourriture. Au cours de notre vie, beaucoup d&#8217;entre nous ont probablement restreint leur apport calorique, \u00e9vit\u00e9 certains aliments, pes\u00e9 des portions ou exp\u00e9riment\u00e9 d&#8217;autres m\u00e9thodes restrictives pour perdre des kilos superflus.<\/p>\n\n\n\n<p>&nbsp;<br>Toutefois, selon certaines estimations, jusqu&#8217;\u00e0 80 % des personnes qui perdent 10 % de leur poids corporel finissent par reprendre ce poids et plus encore<sup>1<\/sup>. Et si les r\u00e9gimes ne sont pas la cause des troubles de l&#8217;alimentation, 35 % des personnes qui suivent un r\u00e9gime \u00e9voluent vers un r\u00e9gime pathologique, et 20 \u00e0 25 % d&#8217;entre elles d\u00e9veloppent des troubles de l&#8217;alimentation<sup>2<\/sup>.<\/p>\n\n\n\n<p>Se concentrer sur la consommation d&#8217;aliments sains qui nourrissent le corps et l&#8217;esprit est une approche plus stimulante (et d\u00e9licieuse!) de l&#8217;alimentation. Lorsque vous consid\u00e9rez la nourriture comme un outil qui vous aide \u00e0 bouger, \u00e0 penser et \u00e0 mener une vie saine, il est plus facile de la voir comme une amie et non comme une ennemie &#8211; et plus facile de rester motiv\u00e9 pour choisir des aliments qui sont bons pour vous.<\/p>\n\n\n\n<p>Le 6 mai est la Journ\u00e9e internationale sans di\u00e8te. Il s\u2019agit donc du moment id\u00e9al pour commencer \u00e0 repenser votre relation avec la nourriture, <a href=\"\/fr-ca\/?p=9188\">\u00e0 planifier des repas sains et d\u00e9licieux<\/a> et \u00e0 vous concentrer sur tous les avantages de manger des aliments riches en nutriments.<\/p>\n\n\n\n<p><strong>Que devrais-je manger?<br><br><\/strong>Une alimentation saine comprend de nombreux fruits et l\u00e9gumes, qui regorgent de nutriments, notamment d&#8217;antioxydants, de vitamines et de min\u00e9raux ; des c\u00e9r\u00e9ales compl\u00e8tes, dont le pain complet, le riz brun ou sauvage, le quinoa, les flocons d&#8217;avoine et l&#8217;orge mond\u00e9; et des prot\u00e9ines, dont les l\u00e9gumineuses, les noix, les graines, le tofu, les crustac\u00e9s, les \u0153ufs, la volaille, les viandes rouges maigres, le lait et les yaourts \u00e0 faible teneur en mati\u00e8res grasses<sup>3<\/sup>. En ce qui concerne l&#8217;hydratation, l&#8217;eau est toujours pr\u00e9f\u00e9rable aux boissons sucr\u00e9es.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.heartandstroke.ca\/healthy-living\/healthy-eating\/healthy-eating-basics\" target=\"_blank\" rel=\"noreferrer noopener\">La Fondation des maladies du c\u0153ur du Canada<\/a>, <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\" target=\"_blank\" rel=\"noreferrer noopener\">la American Heart Association<\/a> et <a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/support\/healthy-living\/healthy-eating\" target=\"_blank\" rel=\"noreferrer noopener\">la British Heart Foundation<\/a> proposent chacun d&#8217;excellentes informations sur les bases d&#8217;une alimentation saine et ses avantages.<\/p>\n\n\n\n<p><strong>Strat\u00e9gies pour une alimentation saine<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Veillez \u00e0 toujours avoir des options saines dans votre r\u00e9frig\u00e9rateur et votre garde-manger.<\/strong> Un plat rempli de l\u00e9gumes nettoy\u00e9s et pr\u00e9par\u00e9s et un tiroir \u00e0 l\u00e9gumes rempli de pommes, d&#8217;oranges, de poires et d&#8217;autres fruits vous permettront d&#8217;avoir toujours quelque chose de rapide et de sain \u00e0 grignoter.<\/li><li><strong>Changez votre fa\u00e7on de penser pour que la nourriture ne soit pas le m\u00e9chant.<\/strong> Au lieu de vous dire que vous ne grignoterez jamais entre les repas, choisissez plut\u00f4t des collations saines qui alimentent votre corps et vous rassasient entre les repas.<\/li><li><strong>Savourez votre nourriture<\/strong>. Au lieu de manger rapidement et sans faire attention, essayez de ralentir et de savourer chaque bouch\u00e9e. En augmentant le plaisir que vous \u00e9prouvez \u00e0 manger des aliments sains, vous pourrez vous motiver \u00e0 les choisir plus souvent.<\/li><li><strong>Pr\u00e9parez votre propre nourriture<\/strong>. Les repas pr\u00e9par\u00e9s \u00e0 partir de rien sont bien meilleurs pour vous que les plats \u00e0 emporter et les aliments transform\u00e9s tels que les pizzas surgel\u00e9es, les p\u00e2tes en bo\u00eete et autres options toutes pr\u00eates. Aussi souvent que possible, pr\u00e9parez vos repas \u00e0 partir d&#8217;aliments frais et entiers.<\/li><li><strong>Pr\u00e9parez de grandes quantit\u00e9s d&#8217;aliments sains. <\/strong>Le fait de disposer de restes que vous pouvez conserver pour un autre jour facilite le choix d&#8217;un repas sain lors d&#8217;une journ\u00e9e charg\u00e9e.<\/li><li><strong>\u00c9vitez les aliments \u00ab&nbsp;utilis\u00e9s dans les r\u00e9gimes&nbsp;\u00bb<\/strong>. La teneur en mati\u00e8res grasses des aliments pr\u00e9sent\u00e9s comme \u00e9tant \u00e0 faible teneur en mati\u00e8res grasses, sans mati\u00e8res grasses ou hypocaloriques est g\u00e9n\u00e9ralement r\u00e9duite. Cependant, pour rendre la nourriture plus app\u00e9tissante, <a href=\"\/fr-ca\/?p=3581\">elle d\u00e9borde souvent de sucre<\/a> et d&#8217;autres ingr\u00e9dients qui rendent ces aliments plus caloriques que leurs homologues complets<sup>4<\/sup>.<\/li><\/ul>\n\n\n\n<p><strong>Montrez-moi des exemples de recettes saines!<\/strong><\/p>\n\n\n\n<p>Visitez <a href=\"https:\/\/food-guide.canada.ca\/en\/recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\">le guide alimentaire canadien<\/a>, <a href=\"https:\/\/www.foodnetwork.ca\/healthy-eating\/photos\/healthy-weeknight-dinner-recipes\/#!greek-meatball-salad\" target=\"_blank\" rel=\"noreferrer noopener\">Food Network Canada<\/a>, <a href=\"https:\/\/www.heartandstroke.ca\/healthy-living\/recipes\" target=\"_blank\" rel=\"noreferrer noopener\">la Fondation des maladies du c\u0153ur du Canada<\/a>, <a href=\"https:\/\/recipes.heart.org\/en\" target=\"_blank\" rel=\"noreferrer noopener\">la American Heart Association<\/a>, <a href=\"https:\/\/www.nutrition.gov\/topics\/shopping-cooking-and-meal-planning\/recipe-collection\" target=\"_blank\" rel=\"noreferrer noopener\">la USDA<\/a> et <a href=\"https:\/\/www.foodnetwork.com\/healthy\/packages\/healthy-every-week\/healthy-mains\/foodnetwork-most-saved-healthy-recipes\" target=\"_blank\" rel=\"noreferrer noopener\">le Food Network<\/a> pour d\u00e9nicher des recettes d\u00e9licieuses et saines qui plairont \u00e0 toute votre famille!<br><br>N&#8217;oubliez pas qu&#8217;un corps sain n&#8217;a pas une apparence sp\u00e9cifique ou ne rentre pas dans une taille de pantalon sp\u00e9cifique. C&#8217;est un corps qui bouge r\u00e9guli\u00e8rement, qui se nourrit d&#8217;aliments sains et qui se rend chez le m\u00e9decin pour un entretien r\u00e9gulier. En abandonnant les id\u00e9es pr\u00e9con\u00e7ues sur ce \u00e0 quoi vous pensez que vous devriez ressembler et en vous concentrant plut\u00f4t sur la fa\u00e7on dont votre corps se sent, vous pourrez faire des choix sains qui vous permettront de vous sentir bien.<\/p>\n\n\n\n<p>SOURCES<\/p>\n\n\n\n<p><sup>1<\/sup> <a href=\"https:\/\/www.webmd.com\/diet\/news\/20161014\/how-your-appetite-can-sabotage-weight-loss#1\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.webmd.com\/diet\/news\/20161014\/how-your-appetite-can-sabotage-weight-loss#1<\/a>&nbsp;&nbsp;<\/p>\n\n\n\n<p><sup>2 <\/sup><a href=\"https:\/\/www.eatingdisorderhope.com\/treatment-for-eating-disorders\/special-issues\/dieting\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.eatingdisorderhope.com\/treatment-for-eating-disorders\/special-issues\/dieting<\/a><\/p>\n\n\n\n<p><sup>3<\/sup> <a href=\"https:\/\/www.heartandstroke.ca\/healthy-living\/healthy-eating\/healthy-eating-basics\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.heartandstroke.ca\/healthy-living\/healthy-eating\/healthy-eating-basics<\/a><\/p>\n\n\n\n<p><sup>4<\/sup> <a href=\"https:\/\/www.healthline.com\/nutrition\/healthy-eating-tips#TOC_TITLE_HDR_19\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.healthline.com\/nutrition\/healthy-eating-tips#TOC_TITLE_HDR_19<\/a><\/p>\n\n\n\n<p>419841 FR (05\/21)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Choisissez d&#8217;avoir une relation saine avec la nourriture<\/p>\n","protected":false},"author":10,"featured_media":11131,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1755],"tags":[1876,1874,1637,1875,1803],"class_list":{"0":"post-11167","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mieux-etre-fr-ca","8":"tag-alimentation","9":"tag-alimentation-saine","10":"tag-bien-etre","11":"tag-regime","12":"tag-vie-saine"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.2 - 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