The 10 tips:
1- Incorporate daily foods of all groups and perform at least 30 minutes of physical activity.
The recommendation includes the realization of four daily meals (breakfast, lunch, snack and dinner) which should include vegetables, fruits, legumes, cereals, milk, yogurt or cheese, eggs, meat and oils). The portions should be moderate, you should eat quietly and if possible accompanied. Prefer foods prepared at home instead of processed. Physical activity can be moderate continuous or fractional every day to avoid a sedentary lifestyle.
2- Take eight glasses of water daily.
Drink at least two liters of liquids a day, without sugar, preferably water. Do not wait to be thirsty to hydrate. And use safe water to cook and wash food.
3- Consume five servings of fruits and vegetables every day in a variety of types and colors.
A good rule to incorporate: half a plate of vegetables at lunch, half at dinner and two or three fruits throughout the day. Choose seasonal vegetables (they are more accessible and of better quality). The usual consumption of fruits and vegetables decreases the risk of obesity, diabetes, colon cancer and cardiovascular diseases.
4- Reduce the use of salt and the consumption of foods with a high sodium content.
Cook without salt and limit the addition on the plate. Tip: avoid the salt shaker on the table. It can be replaced by various condiments (pepper, parsley, chili, paprika, oregano, etc.). Cold meats, sausages and processed foods (broths, soups and preserves) contain a high amount of sodium. Read the labels before buying. Decreasing salt intake helps prevent hypertension, vascular and kidney diseases, among others.
5- Limit the consumption of sugary drinks and foods with a high fat, sugar and salt content.
Limit the consumption of sweets, pastry and copetin products, sugary drinks (and added sugar to infusions), butter, margarine, animal fat and cream. In case of consuming them, choose small portions. The excess predisposes to obesity, hypertension, diabetes and cardiovascular diseases, among others.
6- Eat milk, yogurt or cheese daily, preferably skim milk.
Include three servings a day of milk, yogurt or cheese (preferably soft and with a lower fat and salt content). This group of foods is a source of calcium, necessary in all ages.
7- By eating meats, remove visible fat, increase fish consumption and include eggs.
The portion of daily meat is equivalent to the palm of the hand. Ideal weekly frequency: fish, twice or more; other white meats, twice; and red meat up to three times. Cook well, until there are no red or pink parts to avoid foodborne illness. And include up to one egg per day if not enough meat is consumed.
8- Eat legumes, preferably whole grains, potatoes, sweet potatoes, corn or cassava.
Legumes (peas, lentils, soybeans, beans and chickpeas, among others) and cereals (brown rice, oats, corn, wheat burgol, barley, rye, etc.) are a good alternative to replace the meat in some dishes. Wash potatoes and sweet potatoes well before cooking and cook them with peel.
9- Consume raw oil as a condiment, dried fruits or seeds.
Use two tablespoons a day of crude oil. Opt for other forms of cooking before frying. Whenever possible, alternate sunflower, corn, soybean, high oleic sunflower, olive and canola). Use at least once a week a handful of dried fruits without salt (peanuts, walnuts, almonds, hazelnuts, chestnuts, etc.) or seeds (chia, sunflower, sesame, flax, etc.).
10- The consumption of alcoholic beverages must be responsible. Children, adolescents and pregnant women should not consume them. Always avoid them when driving.
Responsible consumption implies: two measures in men and one in women at the most per day.