One of the most delightful aspects of traveling is experiencing the local culinary scene. France, a country where I've been guiding tours, offers an abundance of flavors and foods that are sure to tantalize your taste buds. From pastries and bread to cheese, wine, and desserts, you'll never go hungry in France. While indulging is part of the vacation experience, wouldn't it be wonderful to savor that French je ne sais quoi without gaining those extra pounds? This article explores how to navigate the French culinary landscape while maintaining a healthy lifestyle, drawing inspiration from traditional French eating habits and offering practical tips for incorporating them into your daily routine.
Embracing French Healthy Eating Habits
The French approach to healthy eating is characterized by simplicity and balance. It's about incorporating habits that resonate with you, without strict rules or forbidden foods. These habits are often uncomplicated, and everyday meals are typically not extravagant.
I've lived in France for over two decades, and the French healthy eating habits I learned about back then continue to be relevant today. As a family, we have adopted most of these habits (some of the time, but not all of the time). French healthy eating habits (and their wellbeing habits in general) are uncomplicated and no foods are forbidden. In addition, everyday meals are not fancy, there are no “programs” and no extreme guidelines either. If you would like to adopt some of these French healthy eating habits, keep reading below. Increasing your wellbeing using inspiration from the French is just a matter of adding those habits that speak to you. If one seems to difficult, skip it. Look out for additional posts with a deep dive into each of these habits. If one eats breakfast, lunch and dinner only, there is natural hunger and an increase in appetite before each meal. This is pretty self explanatory but the French take it to new heights.
Smart Choices at the Breakfast Buffet
Start your day right by making mindful choices at the breakfast buffet.
- Yogurt with Fruit and Muesli: Opt for natural yogurt topped with fruit and muesli. Be sure it’s muesli you are putting on your yogurt and not lumps of granola-it’ll be loose individual oat flakes and dried fruit and nuts, instead of clumps of calorie- and sugar-laden granola.
- Eggs and Veggies: Eggs and vegetables are another excellent choice for a nutritious and satisfying breakfast.
Exploring Local Markets for Healthy Snacks
French markets are a treasure trove of fresh, seasonal produce and local delicacies. Visiting the local markets to fill up on snacks. French markets are my favourite, with all their beautiful local offerings. Visiting the market is a great way to sample local, seasonal fare. It also gives you a chance to indulge in la vie Française: pretend you’re a local and imagine yourself doing your daily shopping. Stock up on healthy snacks such as:
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- Fresh fruits and vegetables
- Dried fruit and nuts
- Olives
- Cured meats (in moderation)
Lunchtime Strategies: Salads and Savvy Choices
At lunch, opt for a salad. The French are great at making delicious and filling salads, like their famous salade Niçoise. The French excel at creating delicious and satisfying salads. A traditional Salade niçoise contains tomatoes, green beans, tuna, hard-boiled eggs, olives, and anchovies.
Resist the temptation of the bread basket. It can be really tempting when you sit down at the table at a restaurant to reach for that (often fresh) bread. But you are better off staying away and not filling up on bread before your meal arrives.
Hydration the French Way
The French typically accompany lunch and dinner with water or wine. Water might be still or sparkling and wine is totally optional of course. But you will be hard pressed to find any soft drinks or even fruit juices served with a meal in France. Those are reserved outside of mealtimes and only as a treat. This habit starts in early childhood.
The Enigma of the French Paradox
The French eat a high-fat diet (and the most cheese in the world), yet have one of the lowest rates of Coronary Heart Disease. How is this possible? This phenomenon, known as the "French Paradox," has intrigued researchers for years. Some theories suggest that the French Paradox might be explained by the high incidence of cheese in the French diet. A recent Danish study linked consumption of cheese with the exertion of short-chain fatty acids that might be inflammatory. And, as HFR contributor Dr. So maybe we should follow the French and eat more cheese.
Camembert is a healthy choice because it low in fat and contains only 80 calories per ounce. It is also rich in calcium to promote bone health, is high in protein, and is a great source of vitamin B12.
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Wine also has many health benefits. It has cancer-fighting antioxidants, reduces stress, and has been linked to a longer lifespan.
Exploring Nutrient-Rich French Cuisine
Beyond the well-known pastries and cheeses, French cuisine offers a wealth of nutritious options. Here are a few examples:
- Coquilles St.-Jacques (Scallops): Each little shellfish contains 20 grams of protein and less than 100 calories. They also have magnesium and potassium to balance out blood pressure and aid the nervous system. Try eating scallops with a simple white wine and lemon sauce.
- Mussels: Mussels have some of the highest naturally occurring levels of vitamin B12 on the planet. It also preserves the myelin sheath that insulates your brain cells, so it should seep you sharper as you grow older. Oh, and it contains nutrients that improve your mood and relax you.
- Ratatouille: Ratatouille contains eggplant, onion, garlic, bell peppers, zucchini, squash, tomatoes, and a number of herbs.
- Soupe au Pistou: This Provencal soup makes great use of the vegetables of the season in an amazingly flavorful soup. The pesto is made of olive oil, garlic, and fresh basil. Basil is a strong anti-inflammatory which can help joints. Garlic lowers cholesterol.
- Tuna: Tuna is very high in omega-3 fatty acids, which are essential in reducing cholesterol. They are also low in fat and high in protein, making them a filling but not fattening main course.
- Lentils: These legumes contain plenty of fiber, which is essential for maintaining a healthy digestive system.
- Endives: This bitter leafy vegetable contains only 80 calories but over 60 grams of fiber.
Healthy Dining Spots in Paris
Despite my good intentions, I can sometimes get caught up in all the French pastries and cheeses and neglect fruit and vegetables when I’m in Paris! On the days I’m not running tours, I like to dine at some of the healthy restaurants in the city to feel good about myself. Here are a few recommendations for health-conscious restaurants in Paris:
- L’Épidon: L’Épidon is a stunning spot for healthy food about halfway between Notre Dame and the Jardin du Luxembourg. The interior is bright and contemporary, yet the stone walls and colorful tiles give it an old-fashioned touch. Served like an open-faced sandwich, the burger consists of two toasted buns with a meaty, herby bean-based patty on each.
- Maslow: Maslow is set just steps from the banks of the Seine River. This brasserie was chic and polished inside, with textured white walls and vibrant orange furnishings. The pillowy gnocchi had the most subtle flavor and was smothered in a creamy sauce of mild piquillo peppers, zesty tomatoes, and piquant sheep’s cheese.
- Le Pain Quotidien: Le Marais is home to one of the many Le Pain Quotidien branches. A tartine is a French take on an open sandwich, and I was instantly drawn to their hummus-covered offering.
- It’s cozy and understated, with stone walls, low ceilings, and soft lighting. I’d heard quite a lot about their stuffed pitas, which are full of everything from local favorites like beef bourguignon to Middle Eastern staples like falafel. Ratatouille has always been one of my go-to meals when I’m looking for healthy food in Paris, and it’s even more delicious when wrapped in a fluffy pita. The ceviche here is exquisite and made with the freshest, nutrient-dense ingredients. Each bite showcased the fish’s slightly chewy consistency and was an explosion of vibrant tastes. At Yoummah, the menu focuses on Middle Eastern and North African cuisines. I was torn between the couscous or the tagine, as I’m a massive fan of both. This dish was comfort food at its finest. I went for the sandwich and juice combo deal and chose the turkey baguette with raspberry and pineapple juice. After tucking into the sandwich, I washed it down with the juice. The menu is filled with all the breakfast and lunch classics like avocado toast, buddha bowls, and scrambled eggs. I fancied something on the lighter side, so I decided to order the fruit-topped granola bowl. This juice bar will be my first port of call the next time I crave healthy food in Paris.
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