How to get balanced meal in your diet?

Menu planning: start with vegetables and fruits
When you think about your future meal menus, integrate systematically:

The equivalent of a fruit at breakfast: fresh fruit or fruit juice with no added sugar.
A vegetable with two main meals: lunch AND dinner.
Every day at lunch and / or dinner: a minimum rawness.
Every day at lunch and / or dinner: a fruit dessert or other dessert containing fruits, at least.
In a way, it would reverse our process.
We reason most often from protein (meat, fish, eggs): "Tonight we eat chicken," and thus we neglect the vegetables.
It would be best to start with the choice of vegetables: "Tonight, we eat carrots" and then think about coaching in order to get a balanced meal.



Frequent purchases of fruits and vegetables on the market
The first rule is to buy fruits and vegetables in season.
Thus, they are fresh, cheaper and locally sourced.

The second rule is to focus on market purchases.
Ideally at least twice a week to avoid long store vegetables in the refrigerator and they lose their vitamins and minerals.
Purchases markets are also interesting in that they allow to overcome the packages (one for the environment), transport and storage.
Other rules to follow
Seasonal vegetables
Seasonal Fruits
Other rules to follow
Do not soak vegetables, but wash them under running tap water.
Do not cook them too long, but just long enough.
Avoid cooking with water and prefer cooking: steam, stifled, braised.
Buy small amounts often, no stock for the week.
Think also rich in vitamins and minerals frozen vegetables.
Peel little as possible fruits and vegetables.
Most of the time, fruits and vegetables can be incorporated into preparations: quiche, pizza, gratin, cake, flan ?? ...
Whenever you eat starchy foods, serve them with a little vegetable pasta with tomato, mushroom rice, beans carrot ?? ...
Seasonal vegetables
winter:
celery, red cabbage, endive, leek

spring:
artichoke, celery, red cabbage, zucchini, leek, tomato

summer:
artichoke, eggplant, broccoli, zucchini, peppers, tomatoes

fall:
artichoke, broccoli, celery, red cabbage, endive, leeks, peppers, tomatoes

Seasonal Fruits
winter:
pineapple, tangerine, kiwi

spring:
apricot, pineapple, mango, rhubarb

summer:
apricot, fig, melon, nectarine, plum, grape, rhubarb, apple

fall:
grape, pear, apple