Eight key guidelines for a healthy and balanced diet

Subsistence allowance

Woman looking at the fridge

The diet should include a large number of foods of plant origin, taking those of animal origin into patience

For a diet to be healthy and balanced, it must contain all the nutrients in the right amounts so that a person has all their needs covered and does not have deficiencies.

This nutrition guide from the Community of Madrid points out that proteins, carbohydrates, and fats are the only nutrients that provide energy or calories. "They should be taken in doses of several grams each day.'

In modest amounts, vitamins and minerals are essential. Just a few milligrams of vitamin C and zinc should be consumed. Vitamins like vitamin D, B12, and folate should be consumed even less.

To achieve these goals, the diet should follow these tips:

1) Variety of food

It is advised to eat 30 different foods (in a specified minimum amount) per day (on average for a week), claims Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid.

2) Eat more fruits and vegetables

The diet should include a huge number of foods of plant origin, taking those of animal origin in moderation. A clear example is a Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes, and fiber. It also includes fish, olive oil, and a moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates, and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all the minerals and water-soluble vitamins.

3) Reduce the intake of industrial pastries

Consume fast food, industrial pastries, candies, snacks, sausages, and ice cream in moderation.

4) Adequate proportion of each food

It's crucial to consume everything, but in the proper amounts as well. In this guide, the Spanish Society of Family and Community Medicine (Semfyc) recommends the recommended serving sizes for each item.

3–4 meals per week of fish and shellfish

lean meats - 3-4 servings a week

Eggs - 3-4 servings a week

Legumes -2-4 servings a week

Nuts - 3-7 servings a week

milk, yogurt, and cheese - 2-4 servings a day

Olive oil - 3-6 servings a day

Vegetables and vegetables - 2 servings a day

Fruits - 3 servings a day

Bread, cereals, rice, pasta, and potatoes- 4-6 servings a day

Water - 4-8 servings a day

Wine or beer

Optional and moderate consumption

Physical activity

Daily (at least 30 minutes)

5) Moderation in the quantities consumed

The amount of energy required for the body to function properly must be provided by the food. To prevent obesity, it is also practical to eat moderately.

By taking this action, you can avoid conditions like high blood pressure, some cardiovascular illnesses, diabetes, and some forms of cancer that are linked to being overweight.

6) Five meals a day

The right food distribution is another essential component of a healthy diet. Self suggests eating five meals a day (breakfast, snack, lunch, afternoon snack, and dinner).

7) Make it palatable

Healthy eating does not need to be difficult for the individual. It must be created so that individuals who drink it find it to be filling and enticing. If not, it would be quite challenging to keep up with her, and she might even decide to give up on her.

8) Good amount of fluids

Water is necessary for the maintenance of life, as Semfyc points out. "A daily intake of one to two liters, or roughly four to eight glasses, is advised."