According to the recommendations, an adult woman should consume about 2,200 kcal per day, and an adult man 2,700 kcal.
Vegetables, legumes, fruits and nutritive foods should be consumed in sufficient quantity.
The consumption of cold cuts, red meat and processed products should be limited.
1. Peas
This spring vegetable contains phosphorus, vitamin B9, necessary for cell renewal, magnesium, iron, protein and fiber.
Cooked, peas represent about 70 kcal per 100 grams.
2. Mansarins
With 47 calories per 100 grams, it is low in calories. The mandarin contains mainly fiber and vitamin C, an antioxidant that strengthens the immune system.
3. Watercress
This spring vegetable is rated 67 in the ranking. It contains phosphorus, vitamin B9, necessary for cell renewal, magnesium, iron, protein and fiber. Cooked, peas represent about 70 kcal per 100 grams.
4. Beet greens
With a nutritional score of 70, they are among the top 10 most interesting foods. In addition, eating beet greens helps reduce our waste production.
They are rich in iron, calcium, vitamins and very low in calories (22 kcal per 100 grams).
5. Nutritive foods: Snapper
This lean fish scores 69. Low in calories, it is an interesting source of proteins and vitamins. Like many fish, it may contain heavy metals, linked to pollution.
6. One of the richest nutritive foods: Chia seeds
In fashion for a few years, these seeds from South America contain many vitamins, phenolic acid and proteins.
7. Pumpkin seeds
They obtain a score of 84. Consumed in moderate quantities, because they are caloric, they bring iron and manganese, necessary for the good functioning of our metabolism.
This compound is particularly important in the production of insulin, to regulate our blood sugar.
8. Nutritive foods: Almonds
They are at the top of the ranking with a score of 97. Almonds contribute to good cardiovascular health, help fight against cell aging and even wrinkles. They contain many proteins, vitamins and minerals.
9. Flounder sole
Flounder is considered a lean fish, due to its low fat content. It is rich in vitamins and minerals. Good news, its stocks are in good condition on our coasts.
10. Dried parsley
It is the ally for healthy teeth and bones: dried parsley is rich in calcium. It also contains vitamin C and iron. When it is dried, it is more caloric: it represents approximately 290 kcal for 100 grams.
Whatever your diet, omnivore, vegan or vegetarian, the secret of a balanced diet lies in variety.
The researchers insist on this aspect in their research: the best ranked foods are only interesting when consumed with other products
