The following recommendations can help you to follow a healthier diet:
The greater the variety of the foodstuffs that make up your diet, the greater the probability that your food intake is balanced and contains all necessary nutrients.
Have as full a breakfast as possible, every day: never go without a breakfast containing dairy products, bread, cereals and fruit, devoting 15-20 minutes to the meal.
Cereals (bread, pasta, rice, etc.), especially wholegrain, potatoes and vegetables should form the base of your diet and represent one-third of daily food intake (45-60% of the total calories).
Fats should not exceed 30% of daily intake. Intake of animal fats (butter, cold meat, fatty cheese, etc.) should be reduced.
Protein intake should account for 10-14% of total calories in a diet that should include both animal and vegetable proteins.
Daily intake of fruit and vegetables should be increased to at least 400 g/day. A minimum of five servings of these foodstuffs should be consumed daily.
Limit your consumption of sugar-rich products such as sweets, pastries and soft drinks.
Try not to eat between meals.
Reduce salt in food and use iodised salt.
Drink water to sate your thirst, consuming one or two litres of water per day.
Do at least half an hour of physical activity every day, ideally moderate in intensity (walking, cycling, etc.).
Limit your use of the car, and increase your habit of walking as a way of getting around.
In short, we are not talking about a temporary change, but a significant change in lifestyle, achieving a longer life and always remembering the guidelines recommended by SENC (1) for healthy habits in life.
Pirámide de la alimentación saludable elaborada por la Sociedad Española de Nutrición Comunitaria (SENC, 2004) (Healthy food pyramid drawn up by the Spanish Society of Community Nutrition, SENC, 2004)
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