PONDÉRER ET OPTIMISER LES APPORTS D’ÉLÉMENTS NON-BÉNÉFIQUES
Volume calorique représenté	400 kcal	400 kcal	400 kcal	100 à 300 kcal	400 kcal
Types d’aliments	Huiles animales ou végétales	Fromage	Viande, poissons, œuf, produits laitiers	Légumes, végétaux	Grains, céréales, légumineuses, légumes secs (de qualité, entiers-semoule-farines)
Contenant calorique	Calories vides	Calories quasi-vides	Calories quasi-vides	Calories pleines	Calories pleines
		ACIDES	GRAS
Cholestérols (dont l’apport n’est pas nécessaire pour le corps qui sait le fabriquer)	Oui +++ Sauf graisse végétale	Oui +++++	Oui +++ incluant le poisson	Zéro	Zéro
Graisse saturée	Oui +++ incluant graisse végétale surtout type exotique (palme, noix de coco ; etc.)	Oui +++++	Oui +++ incluant le poisson	Quasi nul	Quasi nul
Acide gras de ration oméga 6 : oméga 3 (idéal étant 4:1)	Ration moyenne des graisse animal à 25:1 => pro-inlfammatoire +++   Ration des graisse végétales variables (olive 10:1)	Ration moyenne à 25:1 => pro-inlfammatoire +++	Ration moyenne à 25:1 => pro-inlfammatoire +++	Ration à 4:1 => anti-inflammatoire	Ration à 4:1 => anti-inflammatoire
	PRO-	OXYDANT	S & PRO-	INFLAMM	ATOIRES
Advanced Glycation End-products (AGE/AGEP)	Oui +++++	Oui +++++	Oui +++++	Quasi nul	Quasi nul
Advanced lipid peroxidation end products (ALE)	Oui +++++	Oui +++++	Oui +++++	Quasi nul	Quasi nul sauf dans les farines conventionnelles
Heterocyclic aromatic amines or heterocyclic amines (HAA) ;	Oui +++++	Oui +++++	Oui +++++	Zéro	Zéro
Polycyclic aromatic hydrocarbons (PAH)	Oui +++++	Oui +++++	Oui +++++	Zéro	Zéro
Haem iron;	Oui +++++	Oui +++++	Oui +++++	Zéro	Zéro
Hemin & hemin chloride	Oui +++++	Oui +++++	Oui +++++	Zéro	Zéro
Échelle d’alimentation santé (selon surtout Alternate Healthy Eating Index AHEI, et partiellement Healthy Eating Index HEI, Overall Nutritional Quality Index, etc.)	ÉVICTION TOTALE OU RESTRICTION MAXIMALE	ÉVICTION TOTALE OU RESTRICTION MAXIMALE	ÉVICTION TOTALE OU RESTRICTION MAXIMALE	CONSOMMER SANS MODÉRATION EN ABONDANCE	CONSOMMER SANS MODÉRATION EN ABONDANCE

Rappel de calories par type de nutriments

4 calories dans 1 gramme de glucides

4 calories dans 1 gramme de protéines

7 calories dans 1 gramme d’alcool

9 calories dans 1 gramme de lipides.

L’alcool est aussi défini comme calorie vide et reconnu comme cancérigène de premier ordre pas l’OMS, même en cas de consommation modérée.

Antioxydants

Il existe différents instrument de mesure du statut antioxydant d’un aliment ou d’une plante médicinale 

(cf Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., … Blomhoff, R. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal, 9(1), 3) :

- 6-hydroxy-2,5,7,8-tetramethylchroman-2-carboxylic acid (Trolox)

- equivalent antioxidant capacity (TEAC) assay

- ferric-reducing ability of plasma (FRAP)

- oxygen radical absorbance capacity assay (ORAC) assay

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