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Oct 30 / 2021

Diet habits to start the year

  • Avoid long periods of fasting: long periods of fasting during the day often result in an excessive subsequent intake and with some anxiety, in which we tend to eat more than we need and too quickly. The ideal would be to eat five meals a day, the three main ones plus lunch and a snack, which it is advisable to enjoy without haste and chewing well.
  • Pay attention to the quantities: according to our fundamentally family customs, we choose larger or smaller quantities of both foods and they may not be adequate for our case. To know what our perfect portion would be, apart from going to a professional, we can have an idea based on the amounts established as a portion.

    • Afterwards also counts: after eating it is advisable to stay in an upright position, whether standing or sitting, without lying down immediately to avoid reflux. Nor is it advisable to carry out intense physical activity or suffer sudden changes in temperature that can negatively interfere with digestion.
    • Fruit and Vegetables with Joy: The famous five servings of fruit and vegetables every day must be fulfilled. We should eat vegetables both for lunch and dinner, one of the two times, which is raw. The three servings of fruit should be distributed during the day so as not to take too many sugars in a single intake and if it can be one of them it should be rich in
    • Alternate meat and fish: both foods should be consumed three or four times a week. Fish is a food rich in minerals and omega 3 polyunsaturated fatty acids, especially oily fish, and should be eaten frequently. Meats provide us with other minerals, especially iron. We must choose lean white or red meats. Both food groups are sources of proteins of high biological value.
    • Do not rule out cereals or legumes: they are foods that provide us with complex carbohydrates, the daily fuel we need to carry out a multitude of functions, in addition to vitamins, minerals and fiber. On the other hand, it is not true that they are fattening, what makes them fat is the way of cooking and accompanying them.
    • Cooking is important: the food we eat is important, but also the way we eat it. We must avoid very fatty or caloric cooking such as fried foods, batters, breaded, fatty stews, etc. And you should opt for steaming, grilling, low-fat baking such as papillote, microwave, sautéed, etc.
  • Healthy snacks: it is best to opt for whole fruit instead of juice, we could also choose skimmed dairy, nuts, whole wheat bread, etc. And avoid foods that are highly sugary or high in unhealthy fats such as baked goods and whole dairy products.
  • Olive oil as the main fat: the oil par excellence is olive oil, if it can also be extra virgin, much better. Nutritionally, it cannot be compared with butters, margarines or butters that provide us with less interesting fats. Other oils such as sunflower are possible options but olive oil is always preferable due to its nutritional quality and its resistance to heat.

  • Make various intakes throughout the day and not very copious.
  • Eat a varied diet, in which fruits and vegetables abound, cereals and legumes are present, and meat and fish alternate.
  • Use olive oil as the main fat for cooking and to dress your dishes.


(Updated at Apr 14 / 2024)

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