{"id":1262,"date":"2025-05-30T18:09:01","date_gmt":"2025-05-30T18:09:01","guid":{"rendered":"https:\/\/healthsta.wpenginepowered.com\/construisez-une-assiette-equilibree-la-maniere-simple-de-bien-manger\/"},"modified":"2025-08-18T03:31:19","modified_gmt":"2025-08-18T03:31:19","slug":"construisez-une-assiette-equilibree-la-maniere-simple-de-bien-manger","status":"publish","type":"post","link":"https:\/\/blackandmcdonaldhealth.com\/fr\/construisez-une-assiette-equilibree-la-maniere-simple-de-bien-manger\/","title":{"rendered":"Cr\u00e9ez une assiette \u00e9quilibr\u00e9e : la mani\u00e8re simple de bien manger"},"content":{"rendered":"\n<p>Pr\u00e9parer des repas sains ne doit pas \u00eatre compliqu\u00e9. Le guide alimentaire canadien propose un outil visuel simple, l\u2019<strong>assiette du guide alimentaire canadien<\/strong>, pourvous aider \u00e0 pr\u00e9parer des collations et des repas nutritifs qui favorisent votre sant\u00e9 et votre \u00e9nergie tout au long de la journ\u00e9e.<\/p>\n\n\n\n<p><strong>La r\u00e8gle 50\/25\/25<\/strong><\/p>\n\n\n\n<p>Utilisez cette r\u00e8gle simple pour vous aider \u00e0 pr\u00e9parer vos repas :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00bd de<\/strong>\u00a0<strong>votre assiette\u00a0<\/strong>: l\u00e9gumes et fruits<br>(p. ex. brocoli, carottes, baies, \u00e9pinards, tomates)<\/li>\n\n\n\n<li><strong>\u00bc de<\/strong>\u00a0<strong>votre assiette\u00a0<\/strong>: aliments \u00e0 base de c\u00e9r\u00e9ales compl\u00e8tes<br>(p. ex. riz brun, quinoa, pain ou p\u00e2tes \u00e0 base de c\u00e9r\u00e9ales compl\u00e8tes)<\/li>\n\n\n\n<li><strong>\u00bc de<\/strong>\u00a0<strong>votre assiette\u00a0<\/strong>: aliments riches en prot\u00e9ines<br>(p. ex. haricots, lentilles, tofu, \u0153ufs, poisson, viandes maigres, yaourt)<\/li>\n<\/ul>\n\n\n\n<p>Cet \u00e9quilibre vous permet d\u2019obtenir les fibres, les vitamines et les prot\u00e9ines dont votre corps a besoin, sans avoir \u00e0 vous soucier des portions.<\/p>\n\n\n\n<p>Ce mode d\u2019alimentation peut :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>am\u00e9liorer la digestion et les niveaux d\u2019\u00e9nergie;<\/li>\n\n\n\n<li>favoriser la sant\u00e9 du c\u0153ur et du cerveau;<\/li>\n\n\n\n<li>aider \u00e0 g\u00e9rer le poids et la glyc\u00e9mie;<\/li>\n\n\n\n<li>r\u00e9duire le risque de maladies chroniques comme le diab\u00e8te et les maladies cardiaques.<\/li>\n<\/ul>\n\n\n\n<p>L\u2019assiette du guide alimentaire canadien n\u2019est pas seulement pour le d\u00eener, elle est aussi efficace pour le reste de la journ\u00e9e :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9jeuner\u00a0<\/strong>: flocons d\u2019avoine avec des baies et un \u0153uf dur<\/li>\n\n\n\n<li><strong>D\u00eener <\/strong>: salade avec du poulet grill\u00e9 et des craquelins aux c\u00e9r\u00e9ales compl\u00e8tes<\/li>\n\n\n\n<li><strong>Collations\u00a0<\/strong>: l\u00e9gumes avec du houmous et une poign\u00e9e de noix<\/li>\n\n\n\n<li><strong>En d\u00e9placement\u00a0<\/strong>: bo\u00eetes \u00e0 bento, paniers-repas ou m\u00eame un repas sous forme de buffet<\/li>\n<\/ul>\n\n\n\n<p>Que vous pr\u00e9pariez une assiette, un bol, une bo\u00eete \u00e0 lunch ou un plateau partag\u00e9, les proportions s\u2019appliquent toujours.<\/p>\n\n\n\n<p><strong>Alors que le Canada utilise l\u2019assiette du guide alimentaire canadien, les \u00c9tats-Unis disposent d\u2019un outil similaire appel\u00e9 MyPlate. Les deux font la promotion de la m\u00eame id\u00e9e de base : \u00e9quilibrez vos repas avec des aliments non transform\u00e9s et privil\u00e9giez l\u2019eau comme boisson.<\/strong><\/p>\n\n\n\n<p>Une alimentation saine commence par une assiette \u00e9quilibr\u00e9e. Utilisez la r\u00e8gle 50\/25\/25 comme outil pour pr\u00e9parer des repas qui nourrissent votre corps et vous permettent de vous sentir au mieux de votre forme.<\/p>\n\n\n\n<p>Ressources :<\/p>\n\n\n\n<p><a href=\"https:\/\/food-guide.canada.ca\/en\/tips-for-healthy-eating\/make-healthy-meals-with-the-eat-well-plate\/\">Utilisez l\u2019assiette du guide alimentaire canadien pour pr\u00e9parer des repas sains \u2013 Le guide alimentaire canadien<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.myplate.gov\/\">MyPlate.gov | D\u00e9partement de l\u2019agriculture des \u00c9tats-Unis<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pr\u00e9parer des repas sains ne doit pas \u00eatre compliqu\u00e9. Le guide alimentaire canadien propose un outil visuel simple, l\u2019assiette du [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[33],"tags":[],"class_list":["post-1262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-et-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Construisez une assiette \u00e9quilibr\u00e9e : Le moyen facile de bien manger | Black &amp; McDonald Health<\/title>\n<meta name=\"description\" content=\"Pr\u00e9parer des repas sains ne doit pas \u00eatre compliqu\u00e9. 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