A HEALTHY DIET

    Have a healthy and balanced diet

Ø Eat plenty of fruits and vegetables, at least 5 varied servings every day.

Ø Base meals on foods with fiber, such as rice, potatoes or whole wheat bread.

Ø Take a moderate amount of meat, fish and other good sources of animal protein.

Ø Drink dairy, such as cheese, milk or yogurt. Choose low-fat ones, when possible.

Ø Observe how much salt is taken. The maximum daily amount is 5g (2g sodium) in those over 11 years old, but this amount should be less before this age.

Ø Be careful with snacks (appetizers) high in fats, sugars, salt and carbonated drinks. Do not take them very often.

Ø Reduce fats, especially saturated fats (sausages, industrial buns). Remove fat from meat.

    Correlation between certain pathologies and risk factors of food origin

1. Arterial hypertension

- Inadequate consumption of fruits and vegetables.

- Excessive consumption of salt.

2. Brain and cardiovascular diseases

- Inadequate consumption of fruits and vegetables.

- Excessive consumption of saturated fatty acids (sausages).

- Inadequate consumption of foods rich in fiber.

3. Cancer (especially colon, breast, prostate, and stomach)

- Inadequate consumption of fruits.

- Excessive alcohol consumption.

- Excessive consumption of salt.

- Inadequate consumption of foods rich in fiber

- Inadequate physical activity.

- Obesity

–Excessive energy supply (eating a lot and badly).

–Inadequate physical activity (sedentary life).

4. Non-insulin dependent diabetes (type 2)

- Obesity.

- Inadequate physical activity.

- Osteoporosis

- Inadequate supply of calcium.

- Inadequate supply of vitamin D.

5. Cavities

- Frequent consumption of fermentable carbohydrates and / or foods or drinks with high sugar content.

6. Dental erosion

- Consumption of foods, fruits or drinks with acid content.

7. Disorders due to iodine deficiency

- Inadequate consumption of fish.

8. Iron deficiency anemia

- Inadequate or non-existent supply of iron.

- Inadequate consumption of fruits, vegetables and meat.

9.  Less resistance to infections

- Inadequate consumption of fruits and vegetables.

- Inadequate consumption of micronutrients.

- Inadequate breastfeeding Food allergies.

- Presence of allergies in food.