A balanced diet is considered to contain sufficient amounts of calories and essential nutrients for optimal growth and development of the body at each stage of life, as well as to prevent nutritional deficiencies or excesses. A healthy diet provides carbohydrates, proteins and fats – in addition to vitamins and minerals – in adequate proportions to reduce the risk of chronic diseases. According to nutritionists, in a balanced diet to avoid obesity and other related health problems (diabetes, hypertension …) the percentage of calories should be distributed as follows:
Carbohydrates : 50-55%. Most of them should come from whole grains, fruits, legumes and vegetables.
Fat: 30-35%. The consumption of olive oil is especially recommended, due to its content of monounsaturated fatty acids (oleic acid). You should also ingest omega-6 and omega-3 fatty acids, necessary, among other things, for the proper functioning of the brain.
Proteins: 10-15%. It is recommended to maintain a balance between animal (meat, fish, eggs) and vegetable (legumes, cereals, nuts) food sources of protein.
Regarding the number of daily meals, experts suggest 3 main meals and 2-3 snacks.
