This document provides guidelines on healthy eating and recommended daily portions of various food groups: - Fruits and vegetables are important sources of vitamins, minerals and fiber. Consume 3 portions of fruit and 2 portions of vegetables daily. - Dairy, meat, seafood, eggs and legumes are good protein sources and also provide various vitamins and minerals. Consume 2-4 portions of these foods weekly or daily depending on the food. - Whole grains, cereals and starches should form the basis of our diets. Consume 4-6 portions of these foods daily. - Fats, sugars and alcoholic beverages should be consumed in moderation. Drink 1-2 liters

2. *by Sociedad Española de Nutrición Alimentaria

3. Fruit, fresh, whole, is
a source
of vitamins,
minerals and fiber.
Contain
vitamin C:
Cítricos,
kiwis,
strawberry,
etc.
Juices
don´t have
fiber
Consume 3 portions, per day

4. Vegetables are a source of
vitamins, minerals, fiber and
antioxidants.
better eat them
raw, alone or in
salads
Baked and
grilled is
another
option
The vegetables boiled
water contains many
minerals
Consume 2 portions per day

5. Dairy are a source protein,
lactose, vitamins (A, D, B2 and
B12), and an excellent source of
calcium.
The fresh yogurt and
other fermented milks
have some beneficial
effects: get better the
immune response,
protect the gut ..
Consume 2 or 4 portions every day

6. Meat is the most important source of
proteins, vitamin B12, iron, potassium,
phosphorus and zinc
fatty meats should
be eaten
occasionally
The meat with
cereals or legumes,
increases
iron absorption
Consume 3 or 4 portions every day

7. Seafood is a protein source,
vitamins (B1, B12) and minerals
such as phosphorus, potassium,
iron, iodine, fluorine and zinc.
And they are low in
sodium, calories and saturated
fat.
Fish are a source of protein, vitamin D
and iodine, and are rich in
polyunsaturated fatty acids omega-3,
especially oily fish.
Consume 3 or 4 portions weekly

8. It has
nutritional
qualities of
meat and fish
Eggs are a food that provides us
with proteins, vitamins (A, D and
B12) and minerals (phosphorus and
selenium)
The color of the
eggshell (white or
dark), does not
determine its
nutritional value.
Consume 3 or 4 eggs, weekly

9. Legumes give us proteins,
carbohydrates, fiber, vitamins and
minerals.
In summer
you can eat in
salads
Consume 2 or 4 portions weekly

10. Whole foods (pasta, rice, bread, flour)
are richer in fiber, vitamins B1 and B6
and magnesium.
They form the foundation of our diet.
home-cooked pastries and
cakes, better than industrial
Cereals and derivatives should be eaten
4-6 portions per day.
It is recommended to eat bread at every
meal.
The pasta and rice should be eaten 2-3
times a week

11. They are high energy, vitamin E and
fiber.
They help control cholesterol and
triglyceride levels and regulate
intestinal transit.
They provide energy and
make more pleasant the
taste of food and drinks.
They are a superfluous food
group favoring overweight
and dental caries.
Consume 3 - 7 portions weekly.
It is recommended to
occasionally eat all sugary
preparations.

12. vegetable fats
are much
healthier than
animal fats,
especially olive
oil.
They should be eaten in
moderation by their caloric
value
It is recommended to consume 1-2
liters per day.
Helps prevent constipation
and normalize intestinal transit.
Water is essential

13. Practicar diariamente ejercicio físico moderado.
Controlar la ingesta de alimentos.
Consumir moderadamente bebidas alcohólicas
Alimentos de consumo diario: Cereales y patatas, verduras, hortalizas, frutas,
leche y derivados lácteos y aceite de oliva
Alimentos de consumo alternativo varias veces en semana: Legumbres, frutos
secos, pescados, huevos y carnes magras
Alimentos de consumo moderado: carnes grasas, pastelería, bollería, azúcares
y bebidas refrescantes
Para una buena hidratación hay que tener un consumo adecuado de
agua, infusiones, caldos etc…

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15. Mª CARMEN GÓMEZ CERRADA