Decalogue of a Healthy Diet

1 Eat a variety of nutritious foods daily
Food is more healthy and nutritious when different types of food are included in each meal. The daily diet should include: fruits, vegetables and vegetables of different colors, legumes (beans, lentils, chickpeas), whole grains, nuts, low-fat dairy products, lean meat, fish and eggs.

  1. Decrease the consumption of saturated fats and avoid fast foods
    The habitual consumption of saturated fats is harmful to health. These are found in lard, butter and red meats. They are contained in pastry products, cookies and desserts. Frequent consumption of fast foods also affects your health; Foods such as pizza, burgers, fries, empanadas and fried chicken are highly caloric, high in fat and poor in nutrients and fiber.
  2. Increase the consumption of fruits and vegetables. They are “5 a day”
    Consume 3 fruits and 2 different colored vegetables daily, improve your health and nutrition. Fruits (mango, papaya, guava, melon, orange, peach), provide vitamins A and C, necessary for the immune system, and for vision. They also provide natural fiber, necessary in digestion. Vegetables are rich in vitamins and some essential minerals to activate the mind, protect the heart, maintain physical performance and the nervous system. It is recommended to consume green leafy vegetables (spinach, chard, broccoli) and yellow (smoked, carrot, zucchini); also orange, violet, white, and red.
  3. Monitor your body weight easily
    Follow these steps: 1. Measure your height and write down the data. 2. Measure your weight and write down the data. 3. Perform the following operation: divide your weight (kgs.) Over your height (meters) squared. The result is the body mass index (BMI) and is classified as such (for adults between 20 and 60 years old):

Low weight: BMI less than 18.5.
Normal weight: BMI of 18.5 to 24.9,
Overweight: BMI greater than or equal to 25
Obesity: BMI greater than or equal to 30

  1. Avoid the consumption of sugary drinks
    Sugary drinks are soft drinks, soft drinks and fruit-based drinks to which sugar has been added. These only provide empty calories, that is, they lack nutrients. People who consume them habitually have a higher risk of suffering from diseases such as obesity and diabetes. Prefer to drink water, instead of soda and soda.
  2. Limit your salt intake in your diet
    Do not use table salt to add to meals. Limit the use of tomato or mayonnaise sauces and avoid foods made with a high sodium content such as canned goods, sausages, cold meats and meat or chicken broths. Prefer fresh foods. Eating too much sodium can raise blood pressure. Abecé consumed salt .
  3. Select and prefer whole foods
    Whole foods have higher nutritional value than refined foods. They preserve their content of vitamins (especially vitamin E and B complex) and minerals. Because of its high fiber content, it converts fat directly into energy, preventing it from accumulating in the tissues and arteries, preventing the onset of cardiovascular diseases and certain types of cancer. Select bread, toast, breakfast cereals, rice, oats and quinoa, whole.
  4. Take measures for the management and conservation of food
    Select healthy and fresh foods. Use safe water or treat it properly. Wash your hands with soap before preparing food, and after going to the bathroom. Wash and disinfect all surfaces and utensils. Wash fruits and vegetables before consuming them. Separate raw from cooked foods. Protect foods from insects and pests, keep them in covered containers and do not leave them at room temperature for more than 2 hours. Do not thaw frozen food at room temperature and cook them completely.
  5. Breastfeed your baby and support women who choose to breastfeed
    A healthy life begins with breast milk. It is the best food that can be given to the baby from birth to six months of age, because it provides all the nutrients and defenses you need to grow, develop and prevent infections. From six months of age, the child should begin to receive highly nutritious foods, and continue breastfeeding well into the second year of life. It is proven that breastfeeding protects people against obesity.
  6. Why “5 a day” in Colombia?

The consumption of fruits and vegetables in Colombia is very low, since between the two products consumption is less than 70 kilos per person per year, this means that less than 200 grams per day per person are consumed. In 2008, the apparent national consumption per capita of fruits and vegetables was 85 kilograms per person per year, equivalent to a daily consumption of 235 grams. These figures are below that recommended by the World Health Organization, which suggests at least 400 grams of fruit and vegetables a day for good health.