A BALANCED DIET TO LIVE A BETTER AND LONGER LIFE

Healthy eating has to have the right balance of carbohydrates (50%), proteins (15%) fats (30%), fibre, etc. It should also have the right amount of calories needed daily in accordance with our age, sex, working life, etc.

Our healthy diet will include:

VEGETABLES

Vegetables should occupy half of our plates everyday and be of all shapes and colours.

LEGUMES

It is recommended to eat legumes such as white beans, chickpeas, lentils, etc. three times a week.

The fact that these foods are made of complex carbohydrates ensures that the pancreas doesn't work as much. The large amount of plant proteins that they are composed of make them a very complete food to have when eaten alongside cereals and vegetables.

CEREALS

Wholemeal cereals should be present everyday within our diets as pasta, bread, rice, potatoes, etc. These foods provide us with the energy that we need throughout the day and the sustenance that our brain needs to work.

PROTEINS

Foods rich in proteins from both plant origins such as legumes, nuts, etc. and animal sources such as meat, fish, eggs, etc. helps us to maintain our muscle mass and contributes to the formation of our body’s defence system. This is why they should always be present in our diet and occupy the remaining 25% of our daily plate.

FISH

It is ideal to eat fish three times per week (white, oily, seafood)

MEAT

We would ideally eat meat that is low in fat two times per week such as chicken, turkey, etc. 

EGGS (three to four times per week)

DAIRY (to be eaten/drunk daily)

It is recommended to drink two glasses of milk, or their by-products such as yogurt or cheese every day. It is also recommended that these products be either semi skimmed or low in fat.

Both soya and almond milk are also two very healthy plant alternatives to have.

FRUITS

It is essential to eat a piece of fruit of a different colour after every meal.

NUTS

It is recommended to eat nuts such as walnuts and almonds everyday in small quantities as a starter or as part of salads.

FATS

It is fundamental to eat a moderate quantity of healthy fats daily. Olive oil is great example that can be used for cooking and dressing salads.

LOW SALT

We will be reducing the amount of salt within foods and adding herbs and species according to our taste.

DRINKS

It is very important to drink from a litre and a half to two litres of water everyday. A healthy option is to add a glass of fresh fruit juice everyday as either part of our breakfast or at any other time during the day.

ELIMINATING OR DECREASING THE INTAKE OF:

• Foods with a high amount of saturated fats such as bacon, cold meats, sausages, lard, butter, etc.

• Ready made meals or pastries, that use a large quantity of refined sugars and saturated and trans fats.

• Sugary drinks

• Alcohol

OCCASIONAL FOODS

• Occasionally eating milk chocolate and homemade cakes, ice cream or sweets, etc. in small quantities will not be a danger to our health.

PHYSICAL EXERCISE

Walking at least an hour day would be the perfect supplement to our healthy eating and would be instrumental in ensuring that we maintain a healthy life.

Dr J. Hurtado Martínez

Medical Director of HealthSalus