For a diet to be healthy and balanced, it must contain all the nutrients and in the right amounts so that a person has all their needs covered and has no deficiencies.

This nutrition guide from the Community of Madrid points out that proteins, carbohydrates and fats are the only nutrients that provide energy or calories. “They have to be taken every day in quantities of several grams.”

Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc, only a few milligrams should be taken. Even less should be ingested vitamins such as B12, folate or vitamin D.

To achieve these goals, the diet should follow these tips:

1) Variety of food

The variety of nutrients is obtained by eating all kinds of foods. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.

According to this information, Ángeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average for a week)”.

2) Eat more fruits and vegetables

The diet should include a large quantity of foods of plant origin, taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes, fiber. It also includes fish, olive oil and moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all the minerals and water-soluble vitamins.

3) Reduce the intake of industrial pastries

Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.

4) Adequate proportion of each food

It is important to eat everything, but also in the right proportions. The Spanish Society of Family and Community Medicine (Semfyc), suggests in this guide the portions that should be taken of each food.

fish and shellfish 3-4 servings a week

lean meats 3-4 servings a week

Eggs 3-4 servings a week

Vegetables 2-4 servings a week

Nuts 3-7 servings a week

milk, yogurt and cheese 2-4 servings a day

Olive oil 3-6 servings a day

Vegetables and vegetables 2 servings a day

Fruit 3 servings a day

Bread, cereals, rice, pasta and potatoes 4-6 servings a day

Water 4-8 servings a day

Wine or beer

Optional and moderate consumption

Physical activity Daily (at least 30 minutes)

5) Moderation in the quantities consumed

The diet must provide the amount of energy necessary for the proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.

This measure prevents diseases related to excess weight, such as high blood pressure, some cardiovascular diseases, diabetes and some types of cancer.

6) Five meals a day

Another key to a healthy diet is the correct distribution of food. Semfyc recommends five meals a day (breakfast, snack, lunch, afternoon snack and dinner).

7) Make it palatable

A healthy diet does not have to be an effort for the person. It must be designed in such a way that it is rich and appetizing for those who drink it. Otherwise, following her would become very difficult and it would be likely that she would end up abandoning her.

8) Good amount of fluids

As Semfyc indicates, water is essential for the maintenance of life. “The recommended consumption is 1 or 2 liters a day, or what is the same, approximately 4 to 8 glasses.”