Anaïs Happy Health

Anaïs Happy Health I help my patients to be autonomous when it comes to Health & Nutrition. I believe in holistic nutr

Who said we should stop exercising during pregnancy? 🤰🏋️ When both my mind and my body feel like it, I personally do a b...
03/03/2022

Who said we should stop exercising during pregnancy? 🤰🏋️

When both my mind and my body feel like it, I personally do a bit of gym, although I passed 9 months of pregnancy.
Of course some precautions are to be taken, and it can be safer to be followed by a professional if you have no clue, but that's possible and even totally recommended: pregnant women need to train before their upcoming marathon 🏃🏼‍♀️🐣, right?

👉 Eating well is nothing more than that: listen to your body, get some support from a professional if needed, and be confident in yourself!
It may take some time but it will then last for ever 🤗

What is more enriching than this feeling you get when you participate to educating the younger generation on a topic you...
13/12/2021

What is more enriching than this feeling you get when you participate to educating the younger generation on a topic you love and you know is key for the wellbeing of people, right now and in the future?

For the past 3 weeks, I've been discussing with 11-12 years old kids at the French school of Bangkok about nutrition, and more particularly on healthy breakfast.
Among others, main questions we discussed were:
- Why do we have breakfast?
- How having breakfast?
- Should we absolutely have breakfast?
- How to make sure I have a healthy breakfast?

The most unique question I received during those sessions?
"What nutrients do swallow's nest bring to the organism?" - Thanks a lot to the girl who asked me this question. This is one of the many reasons why I enjoy so much living and working abroad.

Thank you LFIB (Lycee Francais International de Bangkok) for giving me this opportunity!

Here you go, you are pregnant 🤰: congratulations! A key question you are probably wondering is: what should I eat? 🤔Of c...
30/08/2021

Here you go, you are pregnant 🤰: congratulations! A key question you are probably wondering is: what should I eat? 🤔
Of course nothing is better than an evolutive and customized diet during these very important 9-months period of time, but I will try to give you the basics here 👇👇👇

🍾 ☕️ Before talking about food, I’d like to mention drinks. Water is key for all the population, and even more for pregnant women, in particular to prevent constipation and the risk of developing urinary tract infections. Our organism needs 1ml of water per kcal eaten, meaning pregnant women need to drink more water during 2nd and 3rd trimester of pregnancy.
If water is the only needed drink, coffee and tea can still be consumed, but without excess (maximum 2 per day) due to their stimulating effect that crosses the placental barrier. Alcohol has of course to be banned, and ideally also sweet drinks and colas as they disrupt blood sugar (I will talk about gestational diabetes more in details in another article).

👉 Now let’s talk about macro-nutrients:

🍗 During the 9-months of pregnancy, 900 to 1000g of proteins will be needed for the fetus and its annexes (placenta, breast, blood…) to develop. 2nd half of pregnancy needs more than 75% of this amount. As mentioned in a precedent article (www.facebook.com/100235944868379/posts/279075856984386), an adult needs to eat about 0.8g of protein per day per kg of your body weight.
During pregnancy, you can add 1g per day during 1st trimester, 9g per day during 2nd trimester and 28g per day during the last one. As such, if you used to weight 55kg before pregnancy, you should eat about 45g of proteins during T1, 53g during T2, 72g during T3. If your husband weights 90kg, it will be the same amount of proteins than him during your T3 😅
In order to avoid increasing too much saturated lipids intake, I would advise to go for chicken, eggs, fish, pulses and cereals.

🥑 Regarding lipids, there is no particular needs during pregnancy apart from DHA (Docosahexaenoic acid, a type of omega-3). As such, as for general population, my advice is to favor unsaturated fats and in particular omega 3 which are present in cold-water fatty fish (salmon, mackerel, tuna, sardines), nuts and seeds (flaxseed, chia seeds, walnuts) and some plant oils (more info: www.facebook.com/100235944868379/posts/293157968909508).

🍒 Carbohydrates are key for the fetus to develop, but be careful to favor those that do not provoke brutal changes in your glycemia (to prevent gestational diabetes).

👉 Main micro-nutrients:

🥦 Fibers are a key nutrient to prevent gestational diabetes (hypoglycemic effect) as well as constipation. This is particularly true from the 6th month of pregnancy. Fibers intake do not have to be increased and should be around 30g per day, which half in soluble form.
A diet with fresh vegetables and fruits at every meal as well as wholegrain cereals and pulses is sufficient to cover your needs in fibers.

🥛 Needs in calcium are increased to build the fetus’ skeletal, yet our bodies are magical. Pregnant women organisms experience several physiological adaptations allowing the fetus to use maternal calcium without impacting the future mum needs: better intestinal absorption of calcium, reinforced calcium storage in bones, less calcium eliminated in urines.
As such, calcium intake does not have to be increased (950 – 1000 mg per day).

🍳 Similarly, iron needs are increased during pregnancy and the organism adapts, particularly through better intestinal absorption capacities.
Yet, during 3rd trimester iron intake should be majored (from 16mg per day to 30 mg per day), with a mix of haem iron (meat, fish) and non-haem iron (eggs, pulses). In general, there is no need to be supplemented in iron (but please do check your blood analysis).

🦪 Magnesium, zinc and iodine are important during pregnancy, but a supplementation is not necessary with a balanced diet containing whole grains, nuts and seeds, pulses, seafood.

🥬 Folates is the naturally form of B9 vitamin found in food (the synthetic one, often given as a supplement, is called folic acid). It is important to consume enough folates during pregnancy (400 μg per day until 12th week without menstruations).
Main sources are leafy green vegetables (cabbage, kale, spinach), liver, yeast, egg yolk, broccoli, brussels sprouts, peas, chickpeas, kidney beans.

🐟 D-vitamin has a key role in the fetus mineralization: if fatty fish is the best source in terms of food, solar radiations remain the best.

🍊 C-vitamin has an immuno-stimulant role, and favor absorption of non-haem iron: go for raw fruits and vegetables (C-vitamin is thermo-sensitive) and in particular lemon, orange, bell-pepper, cruciferous, blackcurrant, kiwi, papaya, guava.

And most important advice: listen to your body, which knows better than anyone else what you need!
My role as a nutritionist and coach is mostly to avoid mistake, and to help you learn on how to listen to your body, which most of us have forgotten. It is key during pregnancy, but also before… and after 🤩

Ladies (and men who take care of them), please feel free to ask 👇👇👇 if you have any question relative to food during pregnancy!

There is no diet that will do what eating real food coming from nature 🌿 does. 🥳 Skip diets. 👩‍🍳 Choose real food and Co...
15/05/2021

There is no diet that will do what eating real food coming from nature 🌿 does.
🥳 Skip diets.
👩‍🍳 Choose real food and Cook it.
👂 Listen to your needs.

Easy to say, some of you may think... Why is it sometimes so hard? 🤔

We have been hacked by our society, that is built over consumerism 🛒🛒🛒.
Somehow, it brought many positive things to our lives 🙏, but not only... When it comes to food and the way we eat, the worst is probably that sometimes (often?) we even don't realize it actually largely impacts what we think, and thus our choices.

For example I am wondering:
- Why is there a new diet trend every year?
- Why is it so complicated to understand what is in the food bought in grocery stores?
- Why do we have cravings so often, and usually prefer going for a burger or a chocolate bar, rather than a salad or an apple?
- Why many vegan products are actually more harmful (both for your body and the planet) than traditional food?
- Why does it seem much cheaper to eat at a fast food chain rather than cooking at home?
- Why does prevalence of overweight, obesity, type 2 diabetes... increases so quickly while the world is getting wealthier? ..

👉 The consequences of this "consumerism hacking"?
We may forget how to listen to our deep self and use our common sense, and thus to spend our ressources (time ⏳, money 💰, energy 🙋‍♀️...) wisely (meaning on our personal "essentials", what is key and really important to ourselves).

☀️ The great news?
If we want it, each of us have the power to make this change for our own life! 🤩

If you wish to balance your diet without being on a diet, but you don't know from where to start, or you feel you may need support to reach this "essential" for you (if you consider your health ❤️ as one of you "essentials"), let's have a chat together and see if I can help!
If you want it, you can do it 💪💪💪

How many calories should I eat per day? I am on a “1800kcal a day” diet, how long will it take so I lose 10kg? How many ...
30/04/2021

How many calories should I eat per day? I am on a “1800kcal a day” diet, how long will it take so I lose 10kg? How many calories should I eat to lose weight without hurting or affecting my organism? 🤔
Since I hear those questions every day from my patients, I thought you may be interested in getting some answers 🧐

It’s a tricky topic since there is no one answer for all (as there is no one diet fits all, by the way). Yet, there a few elements to be aware of that I’ll share with you today so you know the basics, in case you decide to be your own doctor-nutritionist 👩‍⚕️, avoiding making mistakes.

☀️ First of all, for those of you for whom this is not (yet) crystal clear: if you eat very few calories you’ll definitely lose weight (which may be your goal), but chances are high that you’ll then put on weight – sooner or later 📈 (which may not be your goal – and even if it is then I would not recommend this strategy that would deregulate your metabolism).
Statistically, there is no doubt: ⚠️ 99% OF DIETS FAIL ON THE LONG RUN ❌
The best is to reduce progressively your calories’ intake, to adapt this to how your body reacts, and to BE PATIENT ☯️ with yourself.
Your body is not a machine but a lovely human organism: it has a memory, lots of feelings and plenty of habits. Please be careful not to DEREGULATE it 🙏

☀️ Then, I’d like you to be aware that most of the calories you are eating everyday are used by your metabolism to work efficiently (that’s why exercise/sport is great but not crucial in weight loss, I may write on this topic if you are interested let me know in the comments 👇👇👇).
This is called BASAL METABOLISM: the minimum energy 💡 that our body needs to be alive, to make sure our organs are functioning properly and are accomplishing their diverse roles (breathing, digesting, thinking, maintaining temperature…).
The basal metabolism varies considerably from one person to another: it depends on age, s*x, weight, morphology, hormones, genetic metabolism... For example, it can be twice more important for a teenager than an adult (unfair, some of you may think? 🤔).

🧐 To calculate your basal metabolism, you can use either the Harris-Benedict formula or the Black & All equation (please note they are different for men and women, and the first has been revised several times in the past 100 years since it has been created, so you may find several versions of them online).
I recommend this one (sorry, a bit of math here 😬):
- For women: (2,741 + (0,0402 × Weight in kg) + (0,711 × Height in meters) – (0,0197 × Age in years)) / 4184
- For men: (0,276 + (0,0573 × Weight in kg) + (2,073 × Height in meters) – (0,0285 × Age in years)) / 4184

(🤯 I know... 🤯)

To get to the total number of calories you should eat in a day, from your basal metabolism you simply need to add your activity levels 🚶‍♀️👩‍🍳💃, meaning the time you spend standing-up, gardening, walking, cooking, exercising, playing with your kids… In other words: not sleeping 😴.
For an average person, it represents around 60% of the total metabolism (in private consultation, I can make a precise measure for you).

With a bit more of math 🤓, you now know how many calories you should approximately eat each day to keep your weight stable.
👉 Depending on your objective and body, you may adapt your calories’ intake, but please (my last advice for today): NEVER EVER (I can’t think of any good reason to do so) eat less calories than your basal metabolism multiplied by 1,4!

PS: this post is focussing on the number of calories, but:
- This is only 1 single nutrition aspect to look at
- Emotional aspects are definitely also crucial to consider
👉 More to come here ☺️
👉 Drop in comments below what topics or questions you may have!

🍫 Do you believe dark chocolate is healthier than milk chocolate? What actually are the differences between dark, milk, ...
14/04/2021

🍫 Do you believe dark chocolate is healthier than milk chocolate? What actually are the differences between dark, milk, and white chocolates, nutritionally speaking? 🍫

🍫🍫🍫 Dark chocolate is made of sugar (except for 100% cocoa chocolate, we’ll see this more in detail later), cocoa paste (“tourteau”) and cocoa butter. It can contain between 40 and 100% of cocoa, so talking about dark chocolate without mentioning the quantity of cocoa doesn’t really give much information about nutritional facts…
Let’s see more in depth now, and we’ll talk about milk and white chocolates just after (please note all information mentioned are average for 100g of total product).

👇👇👇

🍫🍫🍫 In dark chocolate, 🍟 lipids come from cocoa butter and cocoa paste. Contrary to some of you may think, the more cocoa content in dark chocolate, the more fats. To be precise: there is 50g of lipids in 99% cocoa chocolate, 40g in 70% cocoa chocolate, and 30g in 40% cocoa dark chocolate.
Dark chocolate contains little cholesterol (the darker the less cholesterol), and even contributes to its elimination thanks to the stearic acid present in cocoa butter, which releases in the intestine more than 70% of oleic acid participating in it.
🍪 There is no sugar in 100% cocoa dark chocolate (that’s why it’s bitter), but more than 50g (more than half of total product!) in 40% cocoa dark chocolate (that’s why its so sweet).
So basically, the amount of sugars in dark chocolate varies inversely with the cocoa content.
🥚 Protein amount also depends on the cocoa content, so the darker the chocolate the more proteins. There is actually a substantial amount of proteins in 99% cocoa chocolate (14g). Protein content is lower for 70% cocoa chocolate (9g), and becomes negligible for 40% cocoa dark chocolate (5g).
🥑 Dark chocolate is also rich in fibers, and the darker the more fibers (since fibers come from cocoa paste): 13g in 70% cocoa chocolate, 7g in 40% cocoa dark chocolate.
It is similar when it comes to magnesium (200mg in 70% cocoa chocolate, 80mg of 40% cocoa dark chocolate), potassium (730mg of 70% cocoa chocolate, 470mg of 40% cocoa dark chocolate), and iron (20mg of 70% cocoa chocolate, 10mg of 40% cocoa chocolate).

🍫🥛 What about milk chocolate? Well, it also contains cocoa, cocoa butter and sugar, and in addition there is some milk (most of the time milk powder). Milk content should normally be above 12% to have this appellation.
🍟 The lipid content is similar to that of 70% cocoa chocolate (smaller to that of above 70% cocoa chocolates), but it’s important to notice a part of those fats comes from milk (and thus less comes from cocoa butter and cocoa paste).
Milk chocolate contains a bit of cholesterol, coming from the added milk.
🥚 Milk chocolate contains about 7g of proteins coming from both milk and cocoa paste.
🍪 It contains as much sugars as 40% cocoa dark chocolate, but twice more than 60% cocoa dark chocolate, for example.
So basically, the lower amount of fats is replaced by a higher amount of sugars.
🥑 What about fibers and micro-nutrients? Well fibers are actually barely not existent in milk chocolate (1g), and magnesium and potassium contents are also much lower that of 70% cocoa chocolate (since it comes from cocoa paste).
But calcium is much more present (180mg) thanks to the added milk.

🍫🥛🥛 Lastly, let’s have a quick look at white chocolate. As you can guess thanks to its color, there is no cocoa at all. It contains cocoa butter, sugar and milk. The cocoa butter content is lower than in dark and milk chocolates.
🍟🥚🍪 Its nutritional profile is quite similar to that of milk chocolate with about 6g of proteins (coming from the milk here), 32g of lipids (most of them being saturated) and 60g of carbs (all of them being sugars). Cholesterol is not negligible (23mg).
🥑 It doesn’t contain fibers, magnesium nor potassium (no cocoa paste), but as for milk chocolate it contains a good amount of calcium (260mg).
It can participate to constipation due to its high amount of sugar combined with no fibers.

👉 How to conclude? Well, I simply would like to give you a few tips:
🍫 Don’t be fooled by MARKETING CLAIMS stating “pure dark chocolate”, “less sugar”, “with Himalayan salt”, “low calories” of stuff like this, thinking it is good for health. Always allow yourself to doubt when you see a marketing claim on a packaged food.
🍫 Have a deep look at the INGREDIENTS LIST since more and more chocolate now also contain added vegetable oils (palm or else) as it costs much less than cocoa butter (this was forbidden before 2013, but has been legalized since then, officially to improve conservation). Also note added sugar can be sucrose, fructose, glucose, glucose syrup, and much more; and all of those sugars don’t have the same effect in our metabolism. A lot of other ingredients can be added for conservation, technical properties, decrease the recipe cost, and/or enhance the taste (for instance soy lecithin, oils, emulsifiers, flour, vanilla extract…).
🍫 Carefully read the NUTRITIONAL TABLES in order to be aware of nutrition facts, and thus be able to decide consciously what you want to eat and give to your family.

🤔 If you believe reading food labelling, ingredient lists and nutrition facts would help you in better understanding packaged food products, and thus help you make your own conscious choices for you and your family:
👉 Subscribe to this page!
👉 Reach me out for customized support, so we can discuss about what your needs are.

Why EATING TOO LATE is a bad idea for your HEALTH ? 🤔😟 The body stores more fat on what we have been eating during the ...
04/04/2021

Why EATING TOO LATE is a bad idea for your HEALTH ? 🤔

😟 The body stores more fat on what we have been eating during the 2 to 3 hours before going to bed, which is a risk of putting on weight and on the long run presents a risk of obesity, cardiovascular disease and diabetes.
🛌 Lying down during digestion time promotes stomach cramps and reflux, which keeps us awake and often lead to poor digestion.
💩 Poor digestion wakes us up during the night and impairs the quality of sleep, in particular of deep sleep ("sommeil réparateur").
😴 Hormones are regulated during sleep, so when we don't get enough sleep there is a hormonal imbalance: our organism produces more ghrelin (hunger hormone), less leptin (satiety hormone), less cortisol (stress hormone), less growth hormone and less melatonin (sleep hormone).
🦠 Immunoglobulin, an antibody necessary for good immunity and produced during deep sleep, becomes scarcer.

👇👇👇

So... How to support your health via IMPROVING DEEP SLEEP ? 🥱💤

1/ In terms of HOW to eat:
🕖 Sit down to the table at least 3 hours before bedtime.
🧘‍🧘‍♀️ Eat stress-free, slowly and calmly.
❌ Stop eating when you are no longer hungry.

2/ In terms of WHAT to eat:
🍗 Limit amount of proteins at dinner as they cause a decrease in sleep time.
🍟 Avoid (or eat with great moderation) foods that are fatty and "heavy" (cheese, sauces...) which are harder to digest.
☕️ Avoid stimulants such as alcohol, coffee, tea, sodas, energy drinks, and to***co.
🍰 Avoid sugars present in sodas, pastries, biscuits, cookies and chocolate.
🍌 Consume food rich in tryptophan, an amino acid needed to produce the sleep hormone melatonin: bananas, tuna, chickpeas, dates, milk.
🍅 Get food rich in Vitamin B2, or riboflavin: dairy products (milk, yogurt and cheese) and certain fruits and vegetables such as beans, tomatoes, mushrooms and asparagus.
🥗 In general, eat plenty of veggies (raw and/or cooked), as well as starches according to your hunger.

3/ There are also non-food related tips linked to our circadian cycle 🕘, a lot of them being related to our exposition to light ☀️ as well as daily routines.

Those advices may seem obvious for some of you: indeed, a healthy lifestyle is a lot about COMMON SENSE.
Yet unfortunately, for a lot of us, our very active and highly stressful lives combined with our society driven by everywhere temptations and marketing tend to make us totally forget about it... Until a point where we even don't know we knew about it!

👉 If you suffer from poor sleep, and/or believe you would benefit from a more deep and relaxing sleep, I would recommend to try those advices for 1 week: observe how you feel and sleep everyday of that week, and take actions according to your findings.
👉 If you think it would be more efficient to be supported, I could help you with a special "EFFICIENT & GOOD SLEEP" program that I would adapt and customize to your needs and constraints.

SMALL CHOICES TODAY CAN MAKE A HUGE CHANGE ON THE LONG RUN 💪💪💪

Which oils are you using? 🧐 Are you sure you are using the right ones? How do you make your decision? 🤔But let's start w...
26/03/2021

Which oils are you using? 🧐 Are you sure you are using the right ones? How do you make your decision? 🤔

But let's start with the beginning: what is an oil?
It is a fatty substance that is, usually, fluid at room temperature.
It can be made from fruits (olive, walnut, hazelnut 🌰, almond, coconut 🥥 (also called coprah), seeds (rapeseed, peanut 🥜, soy, sunflower, grapes, squash) or germs (wheat, corn 🌽).

While all edible oils contain 99.9% of lipids, they are thus different: some are richer in saturated fats, mono-unsaturated fats or poly-unsaturated fats.
A few examples below 👇
- Oils with the highest levels of saturated fats are coconut, palm oils.
- Oils rich in poly-unsaturated omega 3 are linseed, walnut, rapeseed, soybean oils.
- Oils rich in poly-unsaturated omega 6 are sunflower, soya, sesame oils.
- Oils containing the most mono-unsaturated fats are olive, peanut oils.

👉 Now let's try to understand what is recommended in the diet of a "normal" person (without any special pathology).

You probably already know that too much saturated fats are not recommended since they raise the LDL cholesterol in your blood (the "bad" one), which can increase the risk of heart disease and stroke 🩺.
Does it mean you should totally remove them from your diet? Not really - and I'll come back to this right after 👇

2 poly-unsaturated fats in particular are essential for our health 💓 since they are the only lipids that our organism cannot produce by itself: those are the famous omega 3 and omega 6.
So, you may think you need to use oils containing poly-unsaturated fats all the time? That's actually not recommended neither - and I'll explain this right below 👇

Oils are not stable at the same temperatures 🌡: above a certain threshold (called "smoke point" 🔥), they burn, decompose and denature, and release toxic substances sometimes carcinogenic 😬.
To name a few: palm oil burns at 240°C/464°F, extra virgin olive oil at 191°C/376°F, butter at 177°C/351°F, and flaxseed oil at 107°C/225°F.
⚠️ Moreover, refined oils (which have neutral flavors and limited nutritional benefits), have a higher smoke point than virgin and extra virgin oils.

As a result, it is recommended to use different types of oils according to the usage 👩‍🍳:
🍟 For frying: oils with a high smoke point capable of enduring higher temperatures and making it possible to obtain crispy foods (such as coconut or palm oils).
🥗 For salad dressing (raw): extra virgin oils rich in mono-unsaturated and poly-unsaturated fats (walnut or soybean, for example).
🍲 In between (for normal cooking): olive or sunflower oils, to name a few.

👉 And you, which oils do you have in your kitchen?

Do you eat too much salt? 🧂 Did you know there is 1g of salt in just 1 slice of saucisson, salami, bacon or sausage 🥓, a...
18/03/2021

Do you eat too much salt? 🧂 Did you know there is 1g of salt in just 1 slice of saucisson, salami, bacon or sausage 🥓, and 1g of salt in just 1 hand of crisps or salted crackers 🥨? And, is salt actually a problem for my health?

Let’s dive into those legitimate questions! 👇👇👇

First of all it’s important to be aware salt and sodium and not the same: salt, also called Sodium chloride (NaCl chemically-speaking) actually combines… sodium and chloride.
🧂 Salt = 40% sodium (Na) + 60% chloride (Cl). In other words: 1g of salt = 400mg of sodium (Na+)… and thus 1g of sodium = 2,5g of salt.

Ok, that’s it for today for the maths 🤓

We’ll focus on sodium today, which has plenty of important roles in our organism (such as maintaining the osmotic pressure of the extracellular compartment, playing a role in the transmission of nerve impulses, and helping control the acid-base balance).
As such, deficiencies may lead to disorders such as dehydration, nervous system problems or hypotension. Yet, it has been shown that it is extremely rare to be deficient in sodium (only in case of strict salt-free diets) 👍;; indeed, our needs are rather low while sodium absorption by the intestine is excellent (100%).
Excess sodium on the other side is linked to adverse health outcomes, including increased blood pressure 👎. Thus too much sodium consumption should be avoided in order to limit cardiovascular and renal problems 🩺.

Then you may ask what are the recommendations in terms of consumption, right? What is “too much”? According to the WHO (OMS in French), adults should consume less than 5g of salt per day (just under a teaspoon) – which means less than 2g of sodium. But most people consume too much salt, on average 9 to 12g per day (according to the WHO) 😬 - more than twice the recommendation.

If I should lower sodium intake then where is it found? The main source of sodium in our diet is salt, although it also comes from sodium glutamate (used as a condiment in many parts of the world and in many processed food 🌭: look at the ingredients lists!) as well as some food and beverages (vegetables and water naturally brings about 1 to 2g of sodium per day).
It’s often added by the food industry, by the cook 🧑‍🍳 while preparing dishes, by you when you add salt 🧂 to your meal, and even by the pharmaceutical industry in drugs… Meaning a lot of it is actually hidden! For example there is sodium in sweet biscuits 🍪, in bread 🥖, in cheese 🧀, in pizza 🍕, in sauces 🍝, in popcorn 🍿, in soups 🍵… Ok, I stop here.

Now, how much salt and sodium do you think you eat in a normal day? 🤔🧂

I can help:
👉 If you wish to reduce your consumption of salt/sodium (while still enjoying food and life!)
👉 If you wish to understand deeply how to read between the lines of sometimes complicated packaging (not only for sodium!)

Do you sometimes struggle to choose a cream among all the offer you can find in your supermarket? 🤔🛒Here are some inform...
15/03/2021

Do you sometimes struggle to choose a cream among all the offer you can find in your supermarket? 🤔🛒

Here are some information to help you understand the differences between the different creams so you can make conscious and adequate choices according to your needs 💡 (both for culinary and health wise).

🥛 Liquid pasteurized cream, also called "crème fleurette"
👉 It does not undergo seeding and ripening of the cream, so its texture remains fluid and liquid. The aromas are less developed (because no maturation), it is sweeter, less acidic. It has a good ability to incorporate air (expansion to increase volume and lightness). Its fat content is usually of 30% and should be written on the packaging.

🥛 Thick pasteurized fresh cream
👉 It is a matured cream following inoculation with aromatic and acidifying lactic ferments at a lower temperature to crystallize part of the fat. It is a thick, sour, tasty cream (release of aromatic molecules). Its fat content is usually of about 30% and should be written on the packaging. Shelf life is shorter than sterilized creams.

🥛 Sterilized cream
👉 Raw cream is sterilized (after being packaged) at 115°C for 15-20 minutes, then cooled. There is no inoculation, so this cream remains liquid and the taste is reduced. Sterilized creams do not have the designation "fresh" but "shelf life" creams. Its fat content is usually of 30% and should be written on the packaging.

🥛 Light cream
👉 It is the strength of the skimming that determines the fat content, so light creams are from which raw milk has been more skimmed. It usually contain between 12 and 15% of lipids, and this rate is specified on the labeling.
⚠️ Products indicating “dairy preparations based on light cream with a reduced lipid content” in which the amount of lipids is less than 4% get their smoothness due to the addition of additives (starches, algae...).

🥛 Chantilly cream
👉 Whipped cream that contains at least 30% fat. Only the addition of sucrose, flavoring materials are sometimes added (read well nutritional labels).
⚠️ The other so-called "whipped creams" consist of at least 75% cream with the addition of additives (sucrose, lactic ferments, flavoring substances and milk proteins).

🥛 Vegetal or non-dairy cream
👉 Both whipping and culinary creams exist, the difference resulting from their fat content. Both are a liquid oil-in-water emulsion, made up of water, stabilizers, vegetable protein, common salt, emulsifiers, hydrogenated vegetable oil, and sometimes skimmed milk or milk powder.
⚠️ Those creams may seem attractive for those who want to avoid "animal-based" products, yet they may actually not be better 😞 (have a deep look at the nutritional labels!)

🥛 Sour cream, also known as cultured cream
👉 It has a fat content of around 18-20%, and is made by mixing cream with a lactic acid culture; the bacteria thickens and sours it. It is thus produced by the fermentation (like yogurts). It has a sour, tart taste and a soft, spreadable texture.
⚠️ It may also contain stabilizers, like gelatin or rennin, which aid in the thickening.

🥛 Cream cheese
👉 It is a soft fresh cheese made by curdling milk and cream, , draining it, and processing it into a smooth, soft cheese. Lactic acid bacteria is added so it's firmed, and it usually has a fat content of around 30-35%. Cream cheese is not naturally matured so taste is mild. It is comparable in taste, texture, and production methods to Boursin and mascarpone types of creams.
⚠️ Stabilizers such as carob bean gum and carrageenan are often added.

👉 While there is no food product to be absolutely forbidden 🚫, some are better for health and others may harm your health, wether on short or longer term.
THE MOST IMPORTANT IS TO KNOW WHAT YOU ARE BUYING AND EATING SO YOU CAN MAKE CONSCIOUS CHOICES 💡

When it comes to creams 🥛, there are some traps to know, that are easily avoided it when knowing how to read packagings 🕵️‍♀️ (nutritional labels and ingredients lists).
👉 If you wish to understand deeply how to read those in order to avoid pitfalls 🕳, feel free to contact me to know more about my program!

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Be Healthy, Be Happy!

Hi, I’m Anaïs Silva Ramos!

As a passionate nutritionist, health coach and book author on food, I work with my clients to help them create happy, healthy lives in a way that is flexible, fun and rewarding.

To do so, I offer customized private as well as group coaching programs, I organize health related as well as healthy cooking workshops, and I also train helpers on healthy food and recipes.

What is my approach?