Step by step guide to a balanced diet

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Having a healthy diet by eating 5 portions of fruit and vegetables perday, or having a low-fat diet are some of the recommendations for eating thatwe hear every day. 


But if we start talking about proteins, carbohydrates or fats, do we know whether we’re eating the right amounts to maintain a healthy and balanced diet, or on the other hand, whether we are eating enough of each of these things?

Here is a menu that includes each and every one of the food groups and how to combine them.

Comer de forma equilibrada paso a paso
Comer de forma equilibrada paso a paso


TYPICAL DAY MENU

BreakfastBanana, kiwi and orange smoothie
Wholemeal bread with fresh cheese and tomato
LunchFish Stew /
Mushroom Risotto
Afternoon Snack
Tea /
Homemade chocolate orange cake
Dinner
Chickpea salad with cumin / Courgette slices with vegetables


WHAT IS A PORTION?

OF FISH
125-150g
OF EGG
1-2 eggs
OF MEAT
100-125g
OF VEGETABLES
60-80g raw
OF NUTS
20-30g
OF DAIRY
250ml milk | 2 yoghurts | 40-60g hard cheese
 100g fresh cheese
OF VEGETABLES
120-200g vegetables or salad
OF FRUIT
120-200g | 2 or 3 mandarins | 1 apple
 2 slices of melon | half cup of strawberries
OF DRIED FRUIT
30-40g
OF GRAINS AND ROOT VEGETABLES
60-80g/portion of pasta or rice, raw
 159-200g/portion of potatoes | 40-60g/portion of bread
OF OLIVE OIL
10g (1 tablespoon)


Comer de forma equilibrada paso a paso
Comer de forma equilibrada paso a paso


RECOMMENDED INTAKE

Daily intake 

  • Dairy: 2-4 portions
  • Olive oil: 3-6 portions
  • Vegetables: at least 2 portions
  • Fruit: at least 3 portions
  • Grains and root vegetables: bread, rice, pasta and potato: 4-6 portions

Weekly intake

  • Fish: 5 portions
  • Lean meat: 3-4 portions
  • Eggs: 3-4 portions
  • Vegetables: 2-4 portions
  • Nuts: 3-7 portions

Occasional and moderate intake

  • Fats such as butter, margarine, lard...
  • Desserts, pastries, sweets, cakes, soft drinks...
  • Fatty meats, cold meats and pâté



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