Nutritional guidelines

The nutritional guidelines are recommendations to achieve healthy eating habits and are established together with the consumption of recommended foods. These habits are learned and should be tried to establish since childhood to hold the person responsible in their choice of food and preparation, ultimately in their act of eating.

The most frequent nutritional guidelines are:

• Divide the food into 3-5 intakes (breakfast, mid-morning, lunch, snack, dinner) to achieve a greater variety of foods.
• It is recommended eat slowly and chew good food.
• Increase the consumption of foods rich in fiber (vegetables, legumes, whole grains, fresh fruit).
• Consume dairy daily. The skimmed ones are the best choice because they contain the same nutritional quality without adding saturated fat (fresh cheese, skimmed yogurt and skimmed or semi-skimmed milk).
• Decrease the consumption of saturated fat and cholesterol. Choose preferably the leanest meats (chicken and turkey without skin, rabbit, lean beef, beef tenderloin, pork loin, horse, ...) and remove visible fat before cooking.
• Consume a minimum of 3-4 servings of fish a week and increase the frequency of oily fish. Contains healthy fats (omega3).
• Use low-fat culinary techniques (griddle, oven, papillote, steam, boiled and cooked) and moderate fried, breaded, battered and stewed dishes, due to their excess fat.
• Reduce the daily consumption of pastries, pastries and pre-cooked food due to its high fat and sugar content.
• Moderate the consumption of salt, sugar, honey and alcohol.
• Drink a minimum of 1.5-2 liters of fluids daily to avoid dehydration, especially in children and the elderly. They are provided through: soups, juices, infusions, water,….
• Practice regular and moderate physical exercise.