For a diet to be healthy and balanced, it must contain all the nutrients and inadequate amounts to having all their needs covered and do not have deficiencies.
This nutrition guide from the Community of Madrid indicates that proteins, carbohydrates, and fats are the only nutrients that provide energy or calories. “They have to be taken every day in quantities of several grams.”
Vitamins and minerals remain required in lower proportions. Only a few milligrams of vitamin C and zinc should remain taken. Even less would have to ingest vitamin B12 as folate or vitamin D.
Table of Contents
To Achieve These Goals, The Diet Should Follow These Tips:
1) Variety Of Foods
A variety of nutrients remains obtained by eating all kinds of foods. They must remain added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.) since no food contains all the necessary nutrients by itself.
As stated in this information, Ángeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum quantity) per day (for an average of one week)”.
2) Eat More Fruits And Vegetables
The diet should include many foods of plant origin, taking those of animal origin in moderation. A clear example is a Mediterranean diet, which promotes cereals, fruits, vegetables, vegetables and legumes, fiber. It also includes fish, olive oil, and a moderate intake of animal-origin meat and fats.
Vegetables contain water, carbohydrates, and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all the minerals and water-soluble vitamins.
3) Reduce The Intake Of Industrial Pastries
Industrial pastries, sweets, snacks, cold cuts, ice creams, or fast food can remain consumed, but in moderation.
4) Adequate Proportion Of Each Food
It is important to eat everything, but also in the proper proportions. The Spanish Society of Family and Community Medicine (Semfyc) suggests the portions that should be taken of each food in this guide.
5) Moderation In The Quantities Consumed
The diet must provide the amount of energy necessary for the proper functioning of the body. In addition, it is advisable to eat moderately to avoid obesity.
This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes, and some types of cancer.
6) Five Meals A Day
Another key to a healthy diet is the correct distribution of food. Self recommends that you eat five meals a day (breakfast, snack, lunch, snack, and dinner).
Also read:
How Important Are Food And Nutrition?
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