GUIDE TO START EATING HEALTHY

The benefits of healthy eating accumulate over time, bite by bite.

Small changes matter. A healthy eating routine is important at all stages of life and can have positive effects that accumulate over time.

FIRST: It's important to eat a variety of fruits, vegetables, grains, proteins, and dairy or soy products. When deciding what to eat or drink, choose nutrient-dense options.

• Make every meal count.
• Focus on whole fruits, they can be fresh, frozen or canned without sugar, with the whole product
• Vary the vegetables you choose. Within the nutritional plan, you can combine vegetables as you prefer. Choose vegetables of various colors.
• Always try to choose whole grain versions and try to avoid refined ones. Look for whole grain foods by reading the nutrition facts label and the ingredient list.
• Eat a variety of proteins to include seafood, legumes (peas, chickpeas, beans, etc.), unsalted nuts and seeds, soy products, eggs, lean meats and poultry.

SECOND:

Eliminate ultra-processed products or foods, those that are not real foods.

Choose foods/drinks that are free of sugar, saturated fat, or sodium.

• Added sugars less than 50g per day.
• Saturated fat less than 22gr per day.
• Sodium less than 2'300mg per day.

THIRD:

Get physical activity your way:

• Walk or run for 75 minutes every week.
• For 2 or more days you should perform strength training of the main muscles of the body. You should keep in mind that muscle mass is one of the factors most closely related to health and longevity.

Taking into account all the information above, with the quantities established within your weekly menu you can make the combinations you want.

Our primary objective, as healthcare professionals, will always be to improve health, and as professionals specialising in sports, we want to optimise performance.

Both goals will help achieve the physical change we want to achieve.

Are you joining a healthier lifestyle?