A balanced diet must be complete, balanced, varied and appropriate to each person. It is recommended to distribute it in 4 or 5 shots and complement it with exercise.

1. What is balanced diet?
A balanced diet is one that gives every individual all the food needed to meet their needs, maintain health and prevent disease emergence.

Each person has a specific nutritional needs depending on their age, sex, height, physical activity it undertakes and also according to their health. A balanced diet must be complete, so you should provide all the nutrients the body requires sufficient: Carbohydrates, proteins, lipids or fats, vitamins, minerals and water.

Must be balanced by keeping a certain relationship between Carbohydrates (55-60% of total calories a day), protein (12-15% of total calories a day) and fats (25-30% of calories total day).

It should be varied, so the choice is between the widest possible array of foods from our rich food supply. There must be adequate in quality and quantity, taking into consideration that must be provided according to age, sex, physical activity, type of work and so on. to help maintain weight within the normal ranges.

It is important to distribute the food within 4 to 5 meals depending on the pace of life. The ideal distribution is breakfast, mid morning, lunch, snack and dinner. Provided by the three fundamental and not picking between meals.

2. Dietary recommendations
- Eating more than 3 daily portions of fruit a day and 2 or more servings of vegetables or salad

- The basis of our diet should include foods such as bread, potatoes, pasta and rice. And at least 2 times a week legumes (lentils, chickpeas, beans …).

- Ensure 2 to 4 servings per day of dairy (milk, yogurt, cheese) depending on the age and physiological state.

- It is advisable to consume more fish than meat, and 3 to 4 eggs a week.

- Use preferably olive oil and lower consumption of animal fat.

- It is advisable to consume sugar in moderation.

- Use salt sparingly.

- A part of a balanced meal is essential to drink 1.5 to 2 liters of aguaAGUA.

- To gain practice in Health, do not forget exercise. No need to run the marathon but, whenever possible, use your feet instead of the bus and forget about the elevator.