Shopping today seems like a real dilemma. Between the price, the geographical origin, the degree of processing and the use of pesticides, the consumer is often lost. The 4V rule proposes to simplify these choices into a single coherent vision.
As Pauline Pied, dietician, points out, this rule is full of common sense. “These are tips that I almost systematically give during my consultations to help patients regain control over their diet.” she assures.
Eating “Real”: Priority to home-made and raw
Eating real means limiting ultra-processed foods, which today represent more than a third of our calories, to reduce them to 10-15%. It is a major lever for preventing obesity, diabetes and cardiovascular diseases.
“Eating real food means, above all, cooking as much as possible yourself. If you have to buy a processed product due to lack of time, I always advise looking at the list of ingredients. For biscuits, for example, ask yourself how you would make them at home: flour, butter, eggs and chocolate. The goal is to choose the product with the shortest list and most natural ingredients possible“, recommends Pauline Pied.
Eat “Vegetable”: Less meat, more legumes
The second “V” invites us to reduce the share of animal proteins to less than 50% of our intake. This shift is crucial both for health (reduction of the risks of cancer and cardiovascular diseases) and for the climate, by halving the greenhouse gas emissions linked to our plate.
“Veganizing your diet is a central objective. We try to include plant-based proteins at least once or twice a week for patients who never consume them. Many are now sensitive to it, not only for their health, but also out of ethical conviction regarding the issues of intensive fishing or animal welfare. observes the expert.
Eating “Varied”: The secret of nutritional balance
Diversity is the key to avoiding deficiencies. It is not only a question of varying the food categories (fruits, vegetables, whole grains, nuts), but also of diversifying within each group.
“Varying the pleasures is essential, but it is sometimes a challenge, especially in winter when the choice seems more limited. My advice is to eat seasonally, to favor local produce and not to hesitate to discover new varieties of cereals or vegetables to guarantee a complete supply of minerals and vitamins.”specifies Pauline Pied.
Eating “Living”: Supporting agriculture that regenerates
The last pillar concerns the mode of production. This involves promoting agriculture that restores soil fertility and biodiversity (organic, agroforestry, Bleu-Blanc-Cœur sector). “Living” agriculture often guarantees better nutritional density of products.
However, the dietician qualifies the exclusive use of the Organic label. “Promoting organic or sustainable agriculture is an excellent thing to support our farmers. However, I have a caveat about organic products that come from outside the European Union or are overpacked with plastic. In this case, I suggest to my patients to favor local: a farmer near you, even if he is not certified organic, can practice sustainable agriculture that respects the environment.
A virtuous circle for “One Health”
By adopting the 4V rule, you not only take care of your body, you also take care of the planet. Studies show, for example, that adhering to the first three “Vs” simultaneously reduces the risk of colorectal cancer by 27%. It is a simple educational tool that bridges the gap between scientific recommendations and the reality of our kitchens.
“If we want to have a real impact on our environment while preserving our health, these four rules constitute a truly effective basis that is accessible to all.”concludes the dietician.