1

The more varied food you eat, the higher the guarantee you will have of keeping a balanced diet with all the needed nutrients.

2

Food containing cereals (such as bread, pasta, rice, etc), potatoes and legumes should form the base of your food intake. Carbohydrates represent, at least, between 50% and 60% of your diet.

3

Fat should not exceed more than 30% of your daily intake.Saturated or trans-fats consumption should be reduced as much as possible.

4

Proteins should provide between 10% and 15% of the total calories you ingest, combining both animal and vegetal ones.

5

Increasing the intake of fruit and vegetables and having at least five portions a day is essential.

6

Moderate the intake of foods rich in sugar such as sweets and pop drinks.

7

Reduce the salt intake to 5 grams (0.20 oz) per day and try to use iodized salt instead of the regular one.

8

Drink between one and two liters of water a day.

9

Never forget to have a complete breakfast consisting of dairy products, cereals (bread, biscuits or breakfast cereals) and fruit. Take 15 or 20 minutes of your time: this meal is probably the most important of the day. You will improve your physical and psychical performance and you will not need to consume less nutritive food before lunch.

10

Get all your family involved in this diet: go shopping, decide the weekly menu, prepare and cook the meals, etc. ...and do not forget to pursue physical activities in harmony with your bodily condition. Avoid a sedentary lifestyle!

 

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