The Stevia is a small plant that has been used by Indian tribes of Latin America before ending up on sale in France in the form of powder of dried green color and the form of white powder sheets (purified extract of the plant) sold under the name “Stevia”.
The dried leaf powder, characterized by a strong licorice flavor in sweetness from 10 to 15 times higher than that of sugar, is mainly sold in health food stores and on the Internet. It is less interesting because it is not soluble in water or milk and a bitter aftertaste incompatible with sweet dishes (cakes, custards or fruit salad).
The “Stevia” sold in medium and large is a white powder soluble in water or other liquid (milk, juice, etc..) That can replace sugar in dairy products, salads, fresh fruit, beverages and sweet dishes (cakes, puddings …), namely: a teaspoon of sugar corresponding to a stick or a teaspoon of Stevia. However, it does not support more than 120 ° C, so it is to book for recipes without cooking or do not exceed this temperature.
Unlike other artificial sweeteners (saccharin, aspartame, acesulfame-K), Stevia is a natural additive for sweetening properties naturally without the calorie sweetness about 300 times that of white sugar (sucrose), while that of aspartame is 200 times. It has no negative effect on dental caries and does not raise blood sugar levels in diabetics.
These advantages are that it is compatible with food sweetener for diabetics and people who want to control their weight.
Thus, in the Imperial preparations that are designed not previously sweet to sweeten your sugar or sweeteners, you can change the amount of sugar either by one or sticks, or by teaspoons Stevia in order to get flans, cakes or custards in low calorie sweetness.
When paying attention to the line, there is a tendency to move towards lighter foods. However, the choice is difficult because “lite” products are not always low in calories.
First, you should know that a product can be light if the same product is not reduced.
Here are some tips to choose the most suitable products.
The classic plain yogurt has only 1% fat and is therefore not always useful to use the yogurt 0% unless they are chosen fruit and a sweetener. White cheese 0% is interesting, but that 20% is also because it actually contains 4% fat in the finished product. However avoid eating too often flavored fresh cheese or fruit because they contain too much sugar. Most desserts or creams are lighter in sugar or low-fat for a little lower than the classic version caloric intake.
The Imperial preparation for flan and custard, to sweeten according to your desires, is a compromise because it can make low-calorie dairy desserts while you pleasure.
Whether meat, poultry or fish, ingredients always appear in descending order of quantity present in the dish. The reduction can be done at the level of fat and in this case, the product should display a small amount of fat and saturated fatty acids. If this is the carbohydrate (starch) is reduced, most of the time the flour is replaced by cornstarch, less caloric or water.
In all cases, it is useful to check if the dish is actually low in calories and it provides enough nutrients such as protein, vitamins and minerals.
A “product reduced sugar ”or” sugar-reduced ”or” lite ”must contain at least 25% less sugar than the standard product.
A product ” without sugar ”has no sucrose but may contain sweeteners (aspartame or acesulfame K) and other non-caloric sugars such as polyols (sorbitol, xylitol, mannitol) less calories (2.4 kcal per gram) that sucrose (4 kcal / g). consumed in excess polyols have laxative effects. Similarly, a “product with no added sugar “does not mean” not sweet ”because the food may contain sugar naturally.
Thus, for a low-calorie sweetness, think Imperial preparations which, unsweetened, can be decorated with fruits and auxquelless you add as you wish sugar or sweetener.
The cravings are often generated by boredom or anxiety. If you feel more anxious for some reason, it is often on the street chocolate or other sweets or salty flavors that seem to temporarily soften the nervous tension.
If real hunger is absent, it is best to use natural appetites cuts as drinking a glass of water or unsweetened tea or eating slowly foods containing pectin such as apple. It is also possible to take the cheese with 0% fat and / or raw vegetable sticks.
The cravings can also be linked to the fact that the meals were not balanced or they have not behaved starches. Most of the time, people who want to watch their weight eliminate pasta, rice, dried vegetables or bread with their meal resulted in a craving to eat sweet.
In addition, if the time between meals is too long, it is advisable to think about a snack in the afternoon. For this range of Imperial products provide you the opportunity to prepare flans and cakes with fruits that you can sweeten your sugar or sweeteners.
Indeed, these products are not previously sweet and are low in calories because they are made from corn starch fewer calories than flour and natural ingredients.
Also remember to relax, to eat healthy and engage in regular physical activity.
Butter, margarine, fresh cream in light version are part of our everyday environment. They can help to continue to eat everything without too deprived. They help to reduce the revenue and lighter cooking while having fun.
But all fat spreads are they worth? To what extent are they lighter? How to use?
Products low fat: what is it?
The term “light” is subject to strict regulations. Clearly, the relief may only relate to products that are available in the classic version, as is the case for butter, margarine and cream.
To what extent are they lighter?
Traditional fats are either dairy origin (butter and cream) or of plant origin (margarine) or a mixture of both (compound fats).
should know that classic butter contains 82% fat of dairy origin. A light butter contains 41% fat, but when the fat is 20%, it is called “specialty dairy spreads”. A low-fat butter contains fat but also water and additives including emulsifiers and less than 41%, it should not be used for cooking.
In terms of calories, the classic butter contains 750 calories per 100 grams while the light butter contains between 370 and 600 grams per 100 calories.
Of vegetable origin, such as butter, margarine contains 82% fat. However, there are more conventional margarines 62% fat. So light margarines contain between 20 and 61% fat. Plus they are lightweight, they contain more water. Those containing less than 41% fat can be used in cooking but only milkfat or melted.
margarines corn or sunflower oil are produced from the corresponding oils (corn and sunflower) are hydrogenated to be solid, it is to say that we have added to polyunsaturated fatty acids (omega-3 and omega-6), which is composed of hydrogen atoms. Thus, the amount of these fatty acids is reduced in favor of the increase of saturated fatty acids.
is called cream the fat that rises to the surface of the milk. It is obtained by centrifuging the milk today in a centrifuge separator. It mainly contains water, fat and has the appearance of a viscous liquid creamy white.
It is made from butter and typically contains 30% fat while cream lightened contains 15%. The light creams contain between 15 and 30%.
creams for ‘light’, gelling agents are added to achieve the same smoothness as compared either reduced.
How to use?
The risk is to consume more just because they are lighter. However, they can be interesting and help in a process of weight loss if they are well integrated into a balanced diet.
Many dishes, sauces or baked goods use butter as an ingredient but if its weight is monitored, it can reduce the revenue is diminishing quantities or using light butter.
However, even in the most severe calorie diets consumption of 10 g of conventional butter (2 teaspoons) or 20g lighter version, remains attractive to ensure a minimum daily intake of vitamin A.
But the cooked butter is less digestible than raw butter because beyond 130 ° C, forms toxic compounds. It is therefore not the most suitable for cooking fat.
In light version, margarines 41% fat are suitable to replace butter in traditional recipes. Some margarines are fortified with plant sterols to help lower blood cholesterol. These products are not all low fat and it is especially recommended to eat when you do not have high cholesterol. In addition, margarines that show “good for the heart” are not necessarily low-fat products, hence the interest to read the label on the packaging.
It is used in sauces, hot or cold, is mixed with pasta, and used in the preparation of quiches or casseroles. It turns it into whipped cream or whipped … She brings a creaminess to dishes and can be a great alternative and butter or other fats because of its lower fat content.
However, below 15% fat, it is not desirable to include in income due to higher water content.
The lightweight do not lose weight. Certainly they are less caloric, but they are not miracle products. Often, and precisely because they are lightweight they tend to consume more, which is why it is best to eat “light” as “light”, that is to say, focus on low-calorie products that if they are “light” or not. And most importantly, do not be swayed by the words “light”, “light”, etc..
To make you happy without fat, think of the Imperial range of products that are designed unsweetened, to sweeten your sugar or sweeteners. Most preparations only requires adding milk and therefore provides a minimum intake of fat (from milk). In any case, think about eating a balanced diet and to exercise.
Our cooks therefore prefer to use olive oil, sunflower oil.
We exclude palm oil and hydrogenated oils.
For allergy sufferers, we also exclude peanut oil
on the Dishes and Mixed Salads range: 85% of revenues are less than 10% fat and a flat 3 contains less than 5%.
all our hams pork and poultry, our surimi natures are less than 5% fat.
In partnership with the Bleu Blanc Heart, our hams are Fun and Balance ® from pigs fed on flax seed, omega 3 source.
And trans fatty acids?
The Fatty Acids Trans in food products derived from three main sources:
Bacterial transformation of fatty acids unsaturated rumen of ruminants such as cows and sheep (so they go in fat, meat and milk from ruminant)
industrial hydrogenation or solidification of oils to make them usable for spreads and fats for baking,
heating and cooking oils at high temperature
EFSA stresses the need to consume small amounts, regardless of their origin.
The catering and sausage products are not major contributors to trans fatty acids. However, as part of our approach to nutrition and contribute to the reduction of fatty acids trans, we exclude from our recipes hydrogenated main source of trans fat oils.
The body needs a certain amount of calories to function, beyond the
required amount, the extra calories will be stored in adipose tissue
It is therefore important to provide your body the right amount of calories and nutrients so.
However, those calories should not be made in a haphazard way, it must provide
the body of proteins, carbohydrates and fats broken down as follows:
protein: 15-20% of daily calories (4 kcal / g)
carbohydrates: from 60 to 65% (4 Cal / g)
fat: 20-25% (9 cal / g)
Attention must be remembered that the proteins, carbohydrates and lipids do not provide the same
amount of energy.
So for an average consumption of 2000 Cal, we consume 75 grams
protein (15% or 300 Cal), 56 grams fat (25% or 500 Cal) and 300 grams of
carbohydrates (60% or 1200 Cal).
For lipids, it will be important to focus on vegetable fats (unsaturated fats).
For carbohydrates, carbohydrates are preferred over simple sugars.
You should know that we are not all equal in our energy expenditure and,
even at rest, some more energy than others, allowing them to keep a
stable weight without effort.
But in general, this expenditure varies:
- Sex: a man spends more calories than women (about 2500 Cal for
man and 2000 for women)
- Physical activity and intensity
- Age: spending increases throughout growth to stabilize between 25 and 40
years and then decrease from 40 years. (with a slight peak during adolescence to
- The muscles: a muscular individual will expend more energy at rest than individual
fat. It is easier to stay slim when you are muscular.
- The genetic heritage for the same activity at the same age on a person of the same
sex, expenditure is not necessarily equal. This comes from the metabolism of individuals and
the body’s ability to benefit from the power supply.
Energy costs are a function:
basal metabolism (energy expended by the body without any physical activity and
intellectual) which includes breathing, eating, organ function … The
average is approximately 1300 Cal per day.
Limit consumption of food delights at risk> pizzas, sodas,
chocolate bars, sandwiches, quiches, meats, desserts, pastries
but also fruit juices, cheese, butter, cream …
Plan for the week some discrepancies can maintain his good humor
and reduces the unreasonable desire to consume these foods.
It is better to live a full week away than repeat
daily dietary errors, even if it delays a little weight loss.
Limit foods high in fat constitution> Choose meats
and less high-fat fish (<6% fat) pork chop
defatted, veal cutlet, beef tenderloin, heart of rump, chicken without skin,
turkey, bison steak, ostrich steak, cod, whiting, sole, bream, net
pole, bar, swordfish, ham fat …
2 times a week, eat more fatty fish (salmon, tuna, sardines …)
Alternate: white meat (3-4 times / wk), red meat (3-4 times / week)
fish (2-3 times / week), eggs (maximum 6/sem).
Select Dairy Products> Choose semi-skimmed dairy products because they
are lower in fat but maintain the amount of vitamin D:
yogurt, cottage cheese 20%, chipmunks <20% fat, semi-skimmed milk.
Limit consumption of cheese as they are high in saturated fats.
Choosing the right fat> Limit consumption of butter
and sour cream. Prefer olive oil mixture / rapeseed olive oil for
cooking, rapeseed oil for seasoning. Do not remove
oils> consume at least 2 tablespoons of canola oil per day.
Always stay hydrated and keep the water level.
Fluid restriction has significant consequences on performance.
A water loss of 1% of body weight, corresponding to the sensation
thirst, already reduced physical and intellectual abilities by 10%.
Special cases: for an already well-hydrated athlete having a percentage of
Optimal fat, a water loss of 2% of body weight is tolerated
at competitions capitals as the world championships, while
knowing that it will affect performance.
Example: for a 60 kg athlete, this 2% loss of water causes a loss
of 1.2 kg.
Apart from this particular case, fluid restriction is not permitted!
Three meals offered can be taken 5 shots> breakfast, lunch,
dinner and one or two snacks.
Taking a snack must meet certain conditions:
> It must be far enough away from main meals (2-3 hours).
> It must be taken at least 1h/1h30 before training or in the quarter
time after the training if the meal is not programmed in time.
> It is mandatory when two main meals are 4-5 hours away.
> It is possible to split the meal into two doses: for example, the fruit and
dairy lunch can be kept for snack in the afternoon.