In the garden of your rented house in Provence, after devouring a melon and snacking on two apricots, you have never felt so healthy in body and mind.
Except that.
Eating too much fruit in the summer is not necessarily a good idea.
Ditto for almonds and olives which have replaced our traditional potato chips.
Florence Waxin, dietitian nutritionist in Paris, lists the false friends of summer.
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vegetable crisps
Since you discovered them, you haven't stopped praising their nutritional qualities to any friend who would dare to choose potato chips for an aperitif.
However, the reality is quite different: “Vegetable crisps are an energy bomb.
Dehydrating vegetables causes them to lose all the water they contain (i.e. between 85 and 90% of their weight), and gives way to carbohydrates - and therefore sugar - and lipids, which come from cooking oil. , says Florence Waxin.
Result: your beet chips absolutely no longer look like fresh vegetables from the stand, and are no more than an (uninteresting) source of calories.
"Thus, 100 g of vegetables represent between 60 and 80 calories, while 100 g of vegetable crisps are equivalent to 430 calories", warns the nutritionist dietician.
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The fruits
Fruits have always been our best summer allies: as soon as a craving hits, we swallow a few cherries.
A harmless gesture, but not harmless.
While fruits are sources of vitamins, fiber and minerals, “they are also sources of simple carbohydrates.
They contain between 15 and 25% of sugars directly assimilated by the body.
Therefore, we cannot eat as much as we want, otherwise the body stores the sugars, ”underlines the professional.
Give more preference to low-sugar fruits such as red fruits or watermelon.
Bananas, grapes and cherries, which are very sweet, should however be consumed in small quantities.
Syrup-based granitas are often loaded with sugars
Florence Waxin, nutritionist dietitian
Finally, forget the traditional “five fruits and vegetables a day”.
Instead, count three parts of fruit, to be distributed throughout your meals.
By “share”, we mean a compote, a whole fruit, a slice of fruit pie, or even a glass of fruit juice.
A portion of cherries is equivalent to twelve cherries, while a portion of grapes has ten grains.
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Granites
Everyone has already taken a sorbet or a granita to replace an ice cream, just to limit the damage and relieve guilt.
Error: “Of course, ice cream contains cream, milk and sugar in large quantities, but syrup-based granitas are often stuffed with sugar,” admits the nutritionist dietician.
Finally, sorbets (preferably unsweetened) are thus placed in a better position and can even replace a portion of fruit.
Provided you look carefully at their composition.
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The almonds
“It is important to remember that oilseeds (almonds, cashews, hazelnuts, walnuts, for example) are very good for the body: walnuts are rich in omega-3, and almonds are rich in calcium.
But it should not be consumed in excess, because they are very caloric, ”underlines Florence Waxin.
The ideal is thus to limit its consumption to ten or twelve almonds or walnuts per day, and not to add oilseeds to olives.
"It is of course essential to have fun, but just try to balance your diet and your excesses," adds the professional.
Smoothies
Just like fruit, everything is a question of quantity: “If you consume a smoothie with a peach, three apricots and an orange, that is equivalent to three parts of fruit.
Therefore, you have to limit yourself to one smoothie per day maximum”, informs Florence Waxin.
Everything also depends on the composition: if the drink contains fruit, sugar and milk, be sure to rebalance the meals afterwards, so as not to have too much excess sugar in the same day.
The olives
We often forget that the fruit is very rich in lipids.
Let's remember that oil is made from it... “For example, 100g of olives, (ie about twenty of the latter), represent one and a half tablespoons of oil.
As a result, when you finish a can as an aperitif and add sausage and almonds, the calorie intake climbs very quickly, ”warns Florence Waxin.
Thus, the ideal is to limit yourself to less than ten olives during an aperitif.
Good to know:
black olives are oilier than green olives, because the latter are more mature.
