Use olive oil, preferably extra virgin, both for cooking and dressing dishes. Add little salt to food and try to make it iodised. On the other hand, spices, herbs, onions, and garlic are a good way to introduce a variety of aromas and flavours to meals.
Give priority to whole foods. Whole grain bread, rice, pasta, or cereals provide more fibre and are healthier.
Consume plant-based foods in abundance. Fruits, vegetables, legumes, and nuts are a great source of vitamins, minerals, and fibre, and also provide a lot of water. It is important to consume at least 5 servings of fruits and vegetables every day.
It is recommended to consume fish frequently, at least twice a week, as it contains healthy fats from the Omega 3 family. These fats, despite being of animal origin, are attributed protective properties against cardiovascular diseases. In addition, it should be noted that oily fish (sardines, tuna, mackerel...) is also a great source of Vitamin D.
Choose fresh, seasonal and locally produced foods, avoiding processed and pre-cooked foods as much as possible. This way we can consume products at their best, both for their nutrient content and for their aroma and flavour.
Eat dairy products, such as yogurts and cheeses, preferably low in fat (semi-skimmed or skimmed) for their protein and calcium content.
It is considered appropriate to eat 2 servings of red and white meat (two of each) a week. Processed meat (sausages, canned meat...) should be eaten very occasionally and, as far as possible, included as part of other stews or recipes. Keep in mind that excessive consumption of animal fats is not good for health.
Enjoy the pleasure of eating by dedicating at least 20 minutes to each meal. To follow a diet that is as balanced as possible, it is advisable to maintain the following proportions on the plate:
50% vegetables or fruits.
25% healthy protein: meat, fish or egg.
25% carbohydrates: bread, pasta, rice, potato or legumes.
Eggs are considered a very rich food. Therefore, it is recommended to consume 3 or 4 a week as an alternative to meat or fish.
Incorporate fresh fruit as desserts regularly, replacing sweets and cakes, which should only be eaten occasionally.
A handful of nuts or olives are an excellent option when having a snack or also in the middle of the morning or afternoon. They are undoubtedly a good source of healthy fats, proteins, minerals and fibre.
