Step by step guide to a balanced diet
TOPIC OF THE MONTH29 May 2018
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.
TYPICAL DAY MENU
|Breakfast||Banana, kiwi and orange smoothie|
Wholemeal bread with fresh cheese and tomato
|Lunch||Fish Stew /|
|Afternoon Snack||Tea /|
Homemade chocolate orange cake
|Dinner||Chickpea salad with cumin / Courgette slices with vegetables|
WHAT IS A PORTION?
|OF EGG||1-2 eggs|
|OF VEGETABLES||60-80g raw|
|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)|
- 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
- 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