BALANCED DIET por Sandra Santos TTO2/10

In a correct diet should take account of the calorific value and type of nutrients in each food. To avoid the necessity of consulting a table of food composition whenever you want to develop a complete and balanced meal, nutritionists have developed an approximate method of use very simple for individuals to determine what to eat, summarizing the call wheel food . This wheel shows the groups to which foods are classified according to their nutritional content.

The Commandments of Healthy Eating:

1 Drink lots of water (about 2 liters)

2 Never overfill the stomach, opting for small meals, several times a day

3 Eliminating sugar that is added to drinks and avoid the consumption of juices, soft drinks and alcoholic beverages.

4 Halving the usual amounts of potatoes, rice, pasta and legumes.

5 Strengthening always the main meals with generous amounts of raw salad or cooked vegetables.

6 Save the bread and fruit to eat in between main meals.

7 Cooking simply, the base of boiled, stewed or grilled without fat.
8 Take a daily dairy products lean (milk / yogurt / cheese).
9 Prefer olive oil to any type of fat

Eat 10 times more fish than meat and reduce the usual amount of feed, and can replace them, 1-2 times per week for egg cooked without fat.


Risks of excessive salt intake:
Increased risk of certain cancers

Increased risk of onset of hypertension

Increased risk of cardiovascular disease

Burden of kidney function

Increased fluid retention by the body, which involves increased weight and contributes to the appearance of cellulite.