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The guide for the general public provides recommendations based on the objectives of the PNNS, citing:

  • Increase the consumption of fruits and vegetables, regardless of their forms (raw, cooked, natural, prepared, fresh, frozen or canned), to achieve at least 5 servings of fruits and vegetables per day.
  • Consume foods that are rich in calcium (mainly dairy products, in addition to vegetables and mineral water rich in calcium, for those who consume mineral water).
  • Limit the consumption of total fat and particularly of saturated fat; these are provided by certain foods which are best consumed in moderation (pastries, meats, butter, sauces and certain cheeses).
  • Increase the consumption of starchy foods, including cereals (especially whole grain cereals, which provide fiber), potatoes, pulses, etc. They should be present at each meal.
  • Eat meat, fish, other seafood and eggs alternating 1 or 2 times per day, giving preference to leaner meat cuts and fish (at least twice a week)
  • Limit the consumption of sugar and foods high in sugar (soft drinks, candies, chocolate, pastries, desserts, etc).
  • Limit the consumption of alcoholic drinks, which should not exceed 2 glasses (10 cl) of wine for women and 3 for men per day (2 glasses of wine of 10 cl are equal to 2 pints of beer or 6 cl of spirits).
  • Increase physical activity in daily life to achieve at least the equivalent of 30 minutes of fast walking per day (take the stairs, running errands on foot, etc) and reduce sedentary activities in children (time spent watching tv, playing video games, etc).
  • Limit the consumption of salt and always prefer iodized salt; enjoy the benefits of sunlight in moderation; and monitor your weight regularly.
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