{"id":1777,"date":"2023-10-17T16:09:38","date_gmt":"2023-10-17T16:09:38","guid":{"rendered":"https:\/\/healthy-starts-here.ca\/simplifier-les-besoins-quotidiens\/"},"modified":"2024-04-24T12:28:17","modified_gmt":"2024-04-24T12:28:17","slug":"simplifier-les-besoins-quotidiens","status":"publish","type":"post","link":"https:\/\/healthy-starts-here.ca\/fr\/simplifier-les-besoins-quotidiens\/","title":{"rendered":"Simplifier Les Besoins Quotidiens"},"content":{"rendered":"\n

En g\u00e9n\u00e9ral, quel que soit le r\u00e9gime que vous suivez, il peut \u00eatre b\u00e9n\u00e9fique pour votre sant\u00e9 de limiter les aliments hautement transform\u00e9s, les aliments riches en graisses satur\u00e9es ou trans, et de choisir des aliments avec peu ou pas de sucre ajout\u00e9, de sodium, et de remplacer les boissons sucr\u00e9es (telles que le th\u00e9 sucr\u00e9, les sodas, etc.) par de l’eau.<\/p>\n

\n
\"Assiette<\/figure>\n<\/div>\n

Vous devriez chercher \u00e0 avoir une vari\u00e9t\u00e9 d’aliments<\/em> dans votre assiette – les avantages nutritionnels seraient bien moindres si vous deviez remplir la moiti\u00e9 de votre assiette avec des pommes de terre pour couvrir vos besoins en l\u00e9gumes, ou avec des bananes pour couvrir vos besoins en fruits. Vous pouvez vous inspirer de l’assiette pour trouver des aliments \u00e0 inclure – plus votre assiette est color\u00e9e, mieux c’est ! (Image du guide alimentaire canadien, 2022) <\/em><\/p>\n\n

Les diff\u00e9rents r\u00e9gimes alimentaires et leurs besoins en nutriments<\/h3>\n\n

R\u00e9gime omnivore<\/h4>\n\n

\u00c9tant donn\u00e9 que les omnivores n’excluent aucun groupe alimentaire de leur r\u00e9gime<\/em>, ils n’ont normalement pas \u00e0 se soucier de consommer des quantit\u00e9s suffisantes de nutriments, pour autant qu’ils mangent une vari\u00e9t\u00e9 d’aliments entiers, dans les proportions approximatives du guide de l’assiette.<\/p>\n\n

V\u00e9g\u00e9tarien\/ v\u00e9g\u00e9talien<\/h4>\n\n

Comme les v\u00e9g\u00e9tariens et les v\u00e9g\u00e9taliens excluent certains groupes d’aliments, ils doivent \u00eatre conscients de leurs choix alimentaires. Plus le r\u00e9gime est strict, plus il n\u00e9cessite d’\u00eatre planifi\u00e9 afin de consommer tous les nutriments dont l’organisme a besoin. Voici quelques nutriments qui requi\u00e8rent une attention particuli\u00e8re dans le cadre d’un r\u00e9gime v\u00e9g\u00e9tarien ou v\u00e9g\u00e9talien. <\/p>\n\n

Nutriments<\/th>Sources*Tous les aliments \u00e9num\u00e9r\u00e9s sous la rubrique \u00ab\u00a0sources\u00a0\u00bb pour les v\u00e9g\u00e9taliens s’appliquent bien s\u00fbr aussi aux v\u00e9g\u00e9tariens.<\/th><\/tr><\/thead>
Calcium<\/td>V\u00e9g\u00e9talien : Feuilles vertes fonc\u00e9es, brocoli, l\u00e9gumineuses, noix, aliments enrichis (comme le lait de soja, certaines marques de tofu)…V\u00e9g\u00e9tarien : Produits laitiers (comme le fromage, le yaourt…)<\/td><\/tr>
Vitamine D<\/td>V\u00e9g\u00e9talien : Produits enrichis (laits v\u00e9g\u00e9taux, c\u00e9r\u00e9ales, jus d’orange…), champignons, soleilV\u00e9g\u00e9tarien : Produits laitiers enrichis (laits, yaourts)<\/td><\/tr>
Le fer<\/td>V\u00e9g\u00e9talien : Lentilles (de toutes les couleurs), tofu, l\u00e9gumes verts \u00e0 feuilles sombres, haricots rouges, aliments enrichis, brocoli, graines de lin, amandes, fruits secs tels que les noix, raisins secs…V\u00e9g\u00e9tarien : \u0152ufsLa vitamine C aide votre corps \u00e0 absorber le fer contenu dans les aliments v\u00e9g\u00e9taux. Ajoutez donc des aliments contenant de la vitamine C \u00e0 vos repas pour en augmenter l’apport !(p. ex. poivrons, agrumes…) <\/td><\/tr>
B12<\/td>V\u00e9g\u00e9talien : Produits enrichis (certaines c\u00e9r\u00e9ales, levure nutritionnelle) La levure nutritionnelle<\/em> (selon la marque) contient 5 mcg de vitamine B12<\/strong> par cuill\u00e8re \u00e0 soupe<\/strong>, soit un peu plus du double de l’apport journalier recommand\u00e9 pour les adultes. V\u00e9g\u00e9tariens : Produits laitiers, \u0153ufs<\/td><\/tr>
Zinc<\/td>V\u00e9g\u00e9talien : Haricots, noix, c\u00e9r\u00e9ales compl\u00e8tes, aliments enrichis (c\u00e9r\u00e9ales)…V\u00e9g\u00e9tarien : certains produits laitiers (yogourt, fromage cheddar…)<\/td><\/tr>
Acides gras om\u00e9ga-3<\/td>V\u00e9g\u00e9tariens\/v\u00e9g\u00e9taliens : Graines de chia et de lin, noix, huile de soja et de canola…<\/td><\/tr><\/tbody><\/table><\/figure>\n\n

Quel que soit le r\u00e9gime que vous suivez, ce qui fait qu’un r\u00e9gime est sain, c’est qu’il est bien \u00e9quilibr\u00e9 et compos\u00e9 principalement d’aliments entiers<\/em> (ce n’est pas parce qu’il est v\u00e9g\u00e9talien (prenez les Oreos) qu’il est plus nutritif). En adoptant un r\u00e9gime v\u00e9g\u00e9tarien ou v\u00e9g\u00e9talien, vous ajoutez plus d’aliments v\u00e9g\u00e9taux entiers \u00e0 votre alimentation, au lieu de vous priver de produits d’origine animale. <\/p>\n","protected":false},"excerpt":{"rendered":"

En g\u00e9n\u00e9ral, quel que soit le r\u00e9gime que vous suivez, il peut \u00eatre b\u00e9n\u00e9fique pour votre sant\u00e9 de limiter les aliments hautement transform\u00e9s, les aliments riches en graisses satur\u00e9es ou trans, et de choisir des aliments avec peu ou pas de sucre ajout\u00e9, de sodium, et de remplacer les boissons sucr\u00e9es (telles que le th\u00e9 […]<\/p>\n","protected":false},"author":1,"featured_media":1635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[88],"tags":[85,99,100],"class_list":["post-1777","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-definitions-nutritionnelles","tag-dhabitudes-saines","tag-vegetalien","tag-vegetarien"],"yoast_head":"\nSimplifier Les Besoins Quotidiens - healthy-starts-here.ca<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthy-starts-here.ca\/fr\/simplifier-les-besoins-quotidiens\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Simplifier Les Besoins Quotidiens - 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