A healthy and balanced diet

For a healthy diet, you should follow the guidelines of a balanced diet.

Our bodies need nourishment every day, so making it a habit to maintain a rich and varied diet that includes the adequate amount of food is very important. It’s also important to drink two litres of water every day so that your body can regulate all of its vital functions normally; this also helps you to digest the food you eat.

To help you follow these dietary guidelines and raise awareness about the amount and types of food you eat, we’ve created the Healthy Plate.

The circle is divided into five sections that correspond to the five major food groups:

1. Cereals, rice and pasta:

This first group is the basis of our food and should be consumed daily in sufficient quantities at each meal every day. Their main function is to provide the energy we need and to give us carbohydrates, vegetable protein and fibre. Some of the foods in this group are rice, bread, corn and pasta.

2. Meat and fish:

The second group consists of products of animal origin. Daily consumption is recommended, although in moderation. Their main function is to build and repair tissues and to provide us with proteins, fats, vitamins, iron and calcium. This group includes all meat, fish and eggs.

3. Dairy products, oils and nuts:

Milk and dairy products: natural yoghurt (both regular and low fat), curd, all types of cheese (including processed cheese spreads), olive oil and nuts.

4. Fruit:

We recommend eating two to three servings every day. This group provides us with vitamins, minerals and fibre. Eating fruits and vegetables daily has been associated with a lower risk of cardiovascular disease, some cancers and many other diseases.

5. Vegetables and legumes:

Vegetables and salads, cooked or raw. Lentils, beans and chickpeas.

All the nutrients in this group participate in the body’s processes, forming our tissues and performing many essential tasks so that our bodies function normally.

Increase how much fish, fruit, vegetables, dairy products and olive oil you eat. Cut down on sweets, pastries and saturated fats.

Remember that children and adolescents are in the growth stage so their bodies need a lot of energy and nutrients. Energy is the ideal fuel that will allow them to perform such important activities as moving, learning, playing and sleeping, among others.