It’s not about eating less, but about eating better, ensures the Organization of consumers and users (OCU) in your dietary report. The goal, they explain, is to be able to eat all the food groups throughout the day, in the right amounts, no more, no less.

“Fruits and vegetables should be the pillars of the diet. You have to eat 5 servings a day, for example, a good plate of vegetables or puree, a salad as a garnish, two or three pieces of fruit a day. The indicative daily quantities should be 400 g of vegetables and the same amount of fresh fruit ”, assures the OCU.

“In each of the meals should be included carbohydrates complex, in the form of brown rice or pasta (no more than 60 g per day), legumes (about 70 g per day), potato (300 g) or whole wheat bread (150 g) ”.

“If you resort to protein of animal origin, opt for lean meat without the skin of poultry, veal or rabbit… (no more than about 200 g per day), fish or eggs. Dairy products are also a good source of protein: the amounts should also be monitored. 400 ml of skimmed milk, 3 skimmed yogurts or 30 g of cheese with less than 30% fat. Drink plenty of water, inside and outside meals ”, they add.

What foods should we avoid?

– Foods rich in fats such as pork and lamb, cold cuts, butters, margarines and highly aged fatty cheeses.

– Prepared dishes: they are comfortable, and can get you out of trouble, but at the cost of many calories, fat, excess salt … It is important that you read the labeling (list of ingredients and nutritional information) well so as not to be surprised.

– The salsas, even if they are presented as “light”: lemon, a light vinaigrette, yogurt or spices and aromatic herbs are a much less caloric alternative.

– The industrial bakery or the cakes. If you can’t help it, indulge in some (dark) chocolate, some simple cookies, or jam with no added sugar.

– The refreshments they only provide empty calories, and alcohol also makes you fat. Moderate the consumption of both, and think about other alternatives: tomato juice, herbal teas …

How to eat healthy

“The traditional cast of 5 intakes a day (breakfast, lunch, dinner and 2 snacks) is in question “, states the OCU. “What you eat matters more than how you eat it: you have to give priority to fresh and little processed foods: in other words, we must focus our attention on the quality of the products that are going to be part of the different intakes of the day ”.

– Carrying out several intakes throughout the day allows food to be better distributed at meals and to avoid long periods of fasting. The bottom line is avoid large intakes to avoid spikes in blood glucose and facilitate an active lifestyleThe key is to adjust the quantities to individual needs.

– Eating breakfast is not essential or decisive; If you wake up without hunger, it is not mandatory to have breakfast. You can wait a couple of hours until you “get hungry”. There is no ideal breakfast, it must be adapted to your needs and circumstances. The ideal is vary both the food and the presentation, in the same way that you do with lunch or dinner; in this way the monotony is broken. Priority should be given to fresh and little processed foods.

– A mid-morning snack: a piece of fruit, a skimmed yogurt the dried fruit…

– Complete and balanced meal. Combines a food rich in carbohydrates (legumes, potatoes, rice or pasta), with vegetables and a source of protein.

– Snack similar to the morning snack, whole wheat biscote with fresh cheese, a piece of fruit…

– Dinner should be light and, if possible, early, always including vegetables and combine the menu with the lunch: yes at noon you had meat, for dinner better some fish or an egg (Although you can do without them, it is not necessary to eat animal protein with every meal).

7 tips to lose weight

– Plan your meals in advance. Do not leave room for improvisation.

– If you are hungry before the next meal, take a piece of fruit, a vegetable, an infusion … Also try to find out why: Was the previous meal not enough? Have you been more active?

– Search eat in a quiet place, without stress and taking your time: take advantage of the moment of relaxation and, why not, of happiness.

– Being on a diet does not mean that your meals have to be boring; Take the opportunity to discover new ways to cook food. It is important that you choose to prepare them grilled, al oven, al vapor o en papillote.

– Watch out for calories that hide in industrial juices, light products that are not so light, etc.

– Do not forget about physical exercise, it has been shown to have beneficial effects on physical and mental health. If sport is not your thing, try starting with a daily walk of half an hour: you will soon notice the benefits.

– Remember the motto “mens sana in corpore sana”, if not you take care of your emotional well-being you will not be able to improve your life habits.

Balanced diet with 1,500 kcal: