Principles of Healthy Eating
Balance: Eat a variety of foods that provide all essential nutrients (carbohydrates, proteins, fats, vitamins, minerals and water).
Moderation: Control portions to avoid excess calories, sugars, fats and sodium.
Variety: Include foods from all groups to ensure a complete supply of nutrients.
Adequacy: Adapt the diet to individual needs, considering age, sex, physical activity and health status.Essential Food Groups
Fruits and Vegetables:
They are rich in vitamins, minerals, fiber and antioxidants.
It is recommended to consume at least 5 servings a day (for example, 3 of fruits and 2 of vegetables).
Examples: apples, bananas, spinach, carrots, broccoli.
Cereals and Tubers:
They provide energy through complex carbohydrates.Proteins:
Necessary for tissue repair and growth.
Include lean sources such as white meats (chicken, fish), legumes (lentils, beans), eggs and nuts.
Limit the consumption of red and processed meats.Dairy or Alternatives:
Important source of calcium and vitamin D for bone health.
Opt for low-fat or no-added-sugar versions.
Examples: milk, yogurt, cheese, fortified vegetable drinks (soy, almond).Healthy Fats:
Necessary for the absorption of vitamins and heart health.
Prefer unsaturated fats (avocado, olive oil, nuts) and limit saturated and trans fats (butter, fried foods, processed foods).Water:
Essential to maintain hydration and proper functioning of the body.
It is recommended to drink at least 1.5 to 2 liters of water per day.
Prefer whole grains (brown rice, oats, quinoa) over refined ones.
Examples: whole wheat bread, whole wheat pasta, potato, sweet potato.
