{"id":73210,"date":"2020-09-07T18:14:13","date_gmt":"2020-09-07T16:14:13","guid":{"rendered":"https:\/\/aprifel-pp.mentalworks.biz\/?post_type=article_dossier&#038;p=73210"},"modified":"2023-03-23T14:35:28","modified_gmt":"2023-03-23T13:35:28","slug":"quest-ce-quune-alimentation-saine","status":"publish","type":"article_dossier","link":"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/quest-ce-quune-alimentation-saine\/","title":{"rendered":"Qu&rsquo;est-ce qu&rsquo;une alimentation saine ?"},"content":{"rendered":"\n<p><strong>L\u2019Organisation Mondiale de la Sant\u00e9 (<span class='tooltipsall tooltip_post_id_79593 classtoolTips79593'>OMS<\/span>) d\u00e9finit une alimentation saine comme \u00e9tant diversifi\u00e9e, constitu\u00e9e notamment de fruits et l\u00e9gumes, l\u00e9gumineuses, c\u00e9r\u00e9ales compl\u00e8tes et noix et incluant peu de composants pr\u00e9sentant un risque pour la sant\u00e9 (tels que sucres simples, sel et mati\u00e8res grasses). Une alimentation saine aide \u00e0 se prot\u00e9ger \u00e0 la fois contre toutes les formes de malnutrition et aussi contre les maladies non transmissibles comme le diab\u00e8te, les cardiopathies, les accidents vasculaires c\u00e9r\u00e9braux (AVC) et certains cancers<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-qu-est-ce-qu-une-alimentation-saine\">Qu&rsquo;est-ce qu&rsquo;une alimentation saine ?<\/h2>\n\n\n\n<p>L\u2019OMS d\u00e9finit une alimentation saine de la mani\u00e8re suivante :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Diversifi\u00e9e <\/strong>et constitu\u00e9e notamment de :\n<ul class=\"wp-block-list\">\n<li><strong>fruits et l\u00e9gumes<\/strong> : > 400 g\/jour,<\/li>\n\n\n\n<li><strong>l\u00e9gumineuses<\/strong> (par exemple lentilles, haricots secs), c\u00e9r\u00e9ales compl\u00e8tes et noix.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Incluant <strong>peu de composants pr\u00e9sentant un risque pour la sant<\/strong>\u00e9, tels que :\n<ul class=\"wp-block-list\">\n<li>les <strong>sucres simples<\/strong> : &lt;10% de l\u2019apport \u00e9nerg\u00e9tique total 50 g (12 cuill\u00e8res \u00e0 caf\u00e9)<br>(Pour des b\u00e9n\u00e9fices sant\u00e9 suppl\u00e9mentaires : &lt;5% de l\u2019apport \u00e9nergique total)<\/li>\n\n\n\n<li>le <strong>sel <\/strong>: &lt;5 g\/jour (1 cuill\u00e8re \u00e0 caf\u00e9)<\/li>\n\n\n\n<li>les <strong>mati\u00e8res grasses<\/strong> : privil\u00e9gier les graisses insatur\u00e9es<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Les <strong>principes de base <\/strong>de ce qui constitue un r\u00e9gime alimentaire sain <strong>demeurent les m\u00eames<\/strong>, quels que soient les carac\u00adt\u00e9ristiques individuelles (\u00e2ge, sexe, mode de vie et degr\u00e9 d\u2019activit\u00e9 physique), le contexte culturel, les aliments disponibles localement et les habitudes alimentaires.<\/p>\n\n\n\n<p>Pourtant, la <strong>production croissante d\u2019aliments transform\u00e9<\/strong>s, l\u2019<strong>urbanisation rapide<\/strong> et l\u2019<strong>\u00e9volution des modes de vie<\/strong> ont entra\u00een\u00e9 un <strong>changement des habitudes alimentaire<\/strong> avec une consommation croissante d\u2019<strong>aliments tr\u00e8s caloriques<\/strong>, <strong>riches en graisses<\/strong>, en <strong>sucres simples<\/strong> et en<strong> sel\/sodium<\/strong>. De plus, bon nombre de personnes ne consomment pas suffisamment de <strong>fibres alimentaires<\/strong> contenues notamment dans les fruits, les l\u00e9gumes et les c\u00e9r\u00e9ales compl\u00e8tes.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"2179\" height=\"1346\" src=\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2020\/09\/FICHES-MEDECIN_1_fig1.jpg\" alt=\"\" class=\"wp-image-73454\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-alimentation-saine-et-prevention-des-maladies-non-transmissibles\">Alimentation saine et pr\u00e9vention des maladies non transmissibles<\/h2>\n\n\n\n<p>Une alimentation saine aide \u00e0 se <strong>prot\u00e9ger contre toutes les formes de malnutrition<\/strong>, ainsi que contre les <strong>maladies non transmissibles<\/strong>, tels que le diab\u00e8te, les cardiopathies, les accidents vasculaires c\u00e9r\u00e9braux (AVC) et certains cancers. Ces maladies non transmissibles sont devenues la <strong>premi\u00e8re cause de d\u00e9c\u00e8s<\/strong> dans le monde et n\u2019ont cess\u00e9 d\u2019<strong>augmenter<\/strong> ; en 2016, elles \u00e9taient \u00e0 l\u2019origine de 71% des d\u00e9c\u00e8s dans le monde. <\/p>\n\n\n\n<p>De plus en plus de donn\u00e9es prouvent que le risque de maladies non transmissibles peut appara\u00eetre d\u00e8s la vie f\u0153tale et persister apr\u00e8s la naissance. Or, une <strong>alimentation de mauvaise qualit\u00e9 nutritionnelle<\/strong>, notamment une consommation insuffisante de fruits et l\u00e9gumes, est un <strong>facteur de risque majeur d\u2019ob\u00e9sit\u00e9<\/strong> et <strong>maladies non transmissibles<\/strong>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Consommation de fruits et l\u00e9gumes et pr\u00e9vention des maladies non transmissibles<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>La consommation quotidienne de fruits et l\u00e9gumes, <strong>base d\u2019une alimentation saine et \u00e9l\u00e9ment cl\u00e9 de tout r\u00e9gime alimentaire sain,<\/strong> est vivement pr\u00e9conis\u00e9e dans toutes les recommandations nutritionnelles mondiales. Chaque portion de 200g consomm\u00e9e par jour, entra\u00eene une <strong>r\u00e9duction de 10 % du risque de mortalit\u00e9 pr\u00e9matur\u00e9e<\/strong>, toutes causes confondues.<\/p>\n\n\n\n<p>Il existe aujourd\u2019hui un fort consensus sur le fait qu\u2019une <strong>consommation r\u00e9guli\u00e8re de fruits et l\u00e9gumes <\/strong>contribue \u00e0 <strong>r\u00e9duire le risque de maladies coronariennes<\/strong>, d\u2019<strong>infarctus du myocarde<\/strong>, d\u2019<strong>hypertension art\u00e9rielle<\/strong>, d\u2019<strong>AVC<\/strong>, de <strong>diab\u00e8te<\/strong>, de <strong>plusieurs cancers<\/strong> et de <strong>diverses autres maladies non transmissibles<\/strong>. Le fait d\u2019augmenter la consommation de fruits et l\u00e9gumes d\u00e8s le plus jeune \u00e2ge est une composante essentielle d\u2019une alimentation saine pour pr\u00e9venir de nombreuses maladies non transmissibles.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Faible consommation de fruits et l\u00e9gumes : un probl\u00e8me de sant\u00e9 universel<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>A l\u2019inverse, une <strong>faible consommation de fruits et l\u00e9gumes<\/strong> est un <strong>facteur de risque de maladies non transmissibles <\/strong>et pour la <strong>sant\u00e9<\/strong>. On estime que 3,9 millions de d\u00e9c\u00e8s dans le monde en 2017 sont dus \u00e0 la consommation insuffisante de fruits et l\u00e9gumes.<\/p>\n\n\n\n<p>La consommation de fruits et l\u00e9gumes en Europe est <strong>inf\u00e9rieure aux recommandations internationales<\/strong> (au moins 400 g de fruits et l\u00e9gumes par jour, <span class='tooltipsall tooltip_post_id_79593 classtoolTips79593'>OMS<\/span>) et <strong>nationales <\/strong>(au moins 5 portions de fruits et l\u00e9gumes par jour en France, PNNS). De plus, seulement 12 % des europ\u00e9ens consomment les 5 portions de recommand\u00e9es par jour 5 et pr\u00e8s de 35 % des plus de 15\u00a0ans ne consomment aucune portion quotidiennement.<\/p>\n\n\n\n<p>Cette \u00e9volution s&rsquo;explique en partie par les <strong>d\u00e9veloppements rapides<\/strong> et constants des <strong>syst\u00e8mes alimentaire<\/strong>s qui<strong> affectent les choix et les modes de consommation<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conseils-pratiques-pour-une-alimentation-saine-riche-en-fruits-et-legumes\">Conseils pratiques pour une alimentation saine riche en fruits et l\u00e9gumes<\/h2>\n\n\n\n<p>Manger <strong>au moins 400g<\/strong> (ou cinq portions) <strong>de fruits et l\u00e9gumes par jour<\/strong> r\u00e9duit le<strong> risque de maladies non transmissibles<\/strong> et permet d&rsquo;assurer un apport quotidien ad\u00e9quat en fibres alimentaires et micronutriments protecteurs.<\/p>\n\n\n\n<p>Il est possible d\u2019am\u00e9liorer la consommation de fruits et l\u00e9gumes en :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>incluant des l\u00e9gumes \u00e0 tous les repas ;<\/li>\n\n\n\n<li>consommant des fruits et des l\u00e9gumes crus en collations ;<\/li>\n\n\n\n<li>mangeant des fruits et l\u00e9gumes de saison ;<\/li>\n\n\n\n<li>consommant une grande vari\u00e9t\u00e9 de fruits et l\u00e9gumes.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Les fruits et l\u00e9gumes peuvent \u00eatre consomm\u00e9s <strong>sous toutes leurs formes<\/strong> : frais, congel\u00e9s, en conserve, cuits, crus mais aussi en compote (faite maison et de pr\u00e9f\u00e9rence sans sucre ajout\u00e9) ou en soupe.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"2421\" height=\"791\" src=\"https:\/\/aprifel-pp.mentalworks.biz\/wp-content\/uploads\/2020\/09\/FICHES-MEDECIN_pochette_portions.jpg\" alt=\"\" class=\"wp-image-73468\"\/><\/figure><\/div>\n\n\n<div class=\"block__reference\">\n    <div class=\"block__reference__leading\" id=\"block__reference__leading\">\n        <i class=\"fa-classic fa-solid fa-share-from-square\" aria-hidden=\"true\"><\/i>\n        <strong>R\u00e9f\u00e9rences<\/strong>\n    <\/div>\n    <div class=\"block__reference__entries\" id=\"block__reference__entries\" style=\"display: none;\">\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>WHO, 2018. \u201c Healthy diet: Key facts.\u201d https:\/\/www.who.int\/en\/newsroom\/fact-Fiches\/detail\/healthy-diet<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>Harvard School of Public Health, 2011. \u201c Healthy Eating Plate.\u201d https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>WHO, \u201c NCD mortality and morbidity. Global Health Observatory\u201d (GHO) data, 2019. https:\/\/www.who.int\/gho\/ncd\/mortality_morbidity\/en\/<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>HANSON, M. A., GLUCKMAN. P. D. \u201cDevelopmental Origins of Health and Disease&#8211;Global Public Health Implications.\u201d, Best Pract Res Clin Obstet Gynaecol. 2015<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>OECD, 2016. \u201c Health at a Glance Europe 2016. State of Health in the EU cycle.\u201d<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>WILLETT WC ET AL. \u201c Current evidence on healthy eating.\u201d Annu Rev Public Health, 2013<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>AUNE D, ET AL. \u201c Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.\u201d Int J Epidemiol. 2017<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>BARKER ET AL. \u201c Developmental Biology: Support Mothers to Secure Future Public Health.\u201d Nature, 2013<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>WHO, 2019. \u201c Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases.\u201d https:\/\/www.who.int\/elena\/titles\/fruit_vegetables_ncds\/en\/<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>EUROSTAT, 2018. \u201c Fruit and vegetable consumption statistics.\u201d https:\/\/ec.europa.eu\/eurostat\/statistics-explained\/index.php\/Fruit_and_vegetable_consumption_statistics#Consumption_of_fruit_and_vegetables<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>WARDE A, CHENG SL, OLSEN W, SOUTHERTON D. \u201c Changes in the practice of eating: a comparative analysis of time-use. Acta sociologica.\u201d 2007<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>\u201c MangerBouger. Les fruits &#038; legumes.\u201d https:\/\/www.mangerbouger.fr\/Les-recommandations\/Augmenter\/Les-fruits-et-legumes`<\/span>\n            <\/div>\n                    <div class=\"block__reference__entry\">\n                <i class=\"fa-classic fa-solid fa-share\" aria-hidden=\"true\"><\/i>\n                <span>NHS, 2018. 5 \u201c A Day: what counts?\u201d https:\/\/www.nhs.uk\/live-well\/eat-well\/5-a-day-what-counts\/<\/span>\n            <\/div>\n            <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"L\u2019Organisation Mondiale de la Sant\u00e9 (OMS) d\u00e9finit une alimentation saine comme \u00e9tant diversifi\u00e9e, constitu\u00e9e notamment de fruits et l\u00e9gumes, l\u00e9gumineuses, c\u00e9r\u00e9ales compl\u00e8tes et noix et incluant peu de composants pr\u00e9sentant un risque pour la sant\u00e9 (tels que sucres simples, sel et mati\u00e8res grasses). Une alimentation saine aide \u00e0 se prot\u00e9ger \u00e0 la fois contre toutes [&hellip;]","protected":false},"featured_media":0,"template":"","dossiers":[12480],"class_list":["post-73210","article_dossier","type-article_dossier","status-publish","hentry","dossiers-benefices-sante-de-la-consommation-de-fruits-et-legumes"],"acf":{"position":"1","references":"","elements_rattaches":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v23.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Qu&#039;est-ce qu&#039;une alimentation saine ? - Aprifel<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce qu&#039;une alimentation saine ? - Aprifel\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu&#039;est-ce qu&#039;une alimentation saine ?\" \/>\n<meta property=\"og:description\" content=\"Qu&#039;est-ce qu&#039;une alimentation saine ?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/quest-ce-quune-alimentation-saine\/\" \/>\n<meta property=\"og:site_name\" content=\"Aprifel\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-23T13:35:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.aprifel.com\/wp-content\/uploads\/2020\/09\/FICHES-MEDECIN_1_fig1.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/quest-ce-quune-alimentation-saine\/\",\"url\":\"https:\/\/aprifel-pp.mentalworks.biz\/fr\/article-dossier\/quest-ce-quune-alimentation-saine\/\",\"name\":\"Qu'est-ce qu'une alimentation saine ? 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