Groups at risk of having vitamin deficiencies.

Some people have vitamin deficiencies systematic, and are candidates predispose attention deficiency problems these nutritional deficiencies. They highlight the following cases:Dancers : In an effort to stay thin, are subject to a permanent calorie restriction contrasting with intense physical activity they perform. This leads to very often in situations of lack of vitamins and minerals.

People overly concerned about her figure : figure conscious people usually have a restrictive regime on the grounds that they are excess weight or fat mass. These restrictive trade regimes considered 900-1400 kilocalories (commonly called calories), and are often very unbalanced in content, thus generating vitamin and mineral deficiencies.

Fast food consumers : Those who consume products packaged permanently quench your appetite with these, thus creating an imbalance in your body components. For these cases the problem is often reflected in efforts to fatigability and asthenia, and are indicators of vitamin subcarencia.

Vegans Vegetarians : Vegetarians usually have such lack of vitamins in meat products, sea or dairy. However lacto or ovo-lacto-vegetarians, can also be erratic vitamin malpractice by his inclination food.
Lonely people : Could incluírselas in the penultimate group, as are consumers of packaged goods for lack of motivation to cook, falling in many circumstances unprepared meal solutions.

If the latter group we combine it with any of the above, to increase the possibility of a nutritional deficiency or shortcoming.
In all cases, timely consultation to healthcare, to detect vitamin deficiencies and food and nutrition education to undertake so. This advice is even better if it is part of a sport.

Food pyramid.

The food pyramid is usually the method used to suggest the variety of foods to consume on a daily basis. 
proposed pyramid What is the consumption of products in propociones compose similar to those of its steps.

• The steps proposed in its lower most complex carbohydrates .
• The central steps suggest foods containing less amount of carbon hydrates , more protein and fat content and high vitamin .
• The upper echelons, from the bottom up, contain many proteins and amount of fat .
• The highest step contains mostly fat and simple carbohydrates , all foods that provide calories primarily.

Fats and sweets. Lard, butter, sour cream, jams, jellies, chocolates, honey, cakes, kneaded, ice cream and sweets.

Beef, pork, goat, chicken, sausages, meats, fish, shellfish, squid, hard cheeses, semi-hard, soft, spreads, milk and other dairy products and eggs.

Vegetables, tubers, fruits and nuts.

Cereals, grains, flours and derivatives: Rice cakes, biscuits, cookies, pasta, grits, etc..

Distinguish the various dietary fats is key to staying healthy.

To select foods based on the type of fatty acids that contain hidden fats and discover in them, we will prevent a number of diseases.
A simple classification of fats will help the work of knowing what to avoid and what to consume to benefit our health.The fats we consume usually can be visible or hidden in the food. The visible would be the easiest to avoid, since we are aware of their intake.
In this group we can name the oils used for cooking, shortening, butter, margarine, bacon, cream, creams, etc.

Distinguish between hydrogenated vegetable fats, saturated fats and animal fats is key to know when choosing a healthy food.

But the hidden or invisible fats are those that remain present in the food we can not see with the naked eye, so we must be more careful and be alert to this type of fat.
These fats are present in almost all foods: meats , poultry , fish , eggs , milk and milk derivatives , cold cuts , nuts , etc.
This group is important to distinguish the healthy fats such as those found in nuts , egg yolk in and fish, the rest .
Classification depending solid fats and liquid
The solid fats are rich in saturated fatty acids (harmful to the body), come from animal foods, and keep the room temperature solid state.
belong to this group of fats from meats, skin poultry, cream, butter, bacon, etc..
At this point it is appropriate to clarify that when liquid fats and oils are subjected to an industrial process of hydrogenation, unsaturated fatty acids where the initial oil content, are transformed by this process into solid fats at room temperature and saturated such as margarines.
advertisements Most of the foods such as vegetable fat named, but cease to be and lose their beneficial qualities because of that process that solidifies and saturates. Many of these ads are somewhat misleading.
The liquid fats are those rich in unsaturated fatty acids (health benefits), are liquid at room temperature and in this group all oils.
We also need to make a clarification, because the oils coconut and palm are of plant origin, but contain a high proportion of saturated fatty acids , so its use is not recommended.
therefore we must select those foods whose nutritional labels and ingredients these oils are not listed, or containing a high percentage of trans fats or saturated.
The words hydrogenated vegetable fats, saturated fats, animal fats , are key to know when choosing a healthy food.
therefore if the label or packaging food contains these words, discarding the usual consumption of food that will help us enjoy better health.

How fats consist?
Fats are generally constituted by a mixture of saturated and unsaturated fatty acids, obviously varying the proportion of each other.
is where we understand, that is the proportion that must control, ie consume more saturated than unsaturated about , since the latter are those that raise the blood cholesterol levels favoring the risk of developing cardiovascular and cerebrovascular diseases, obesity , etc.
We have commented on many notes that there are plenty of studies which show that a diet high in total fat and saturated fat predominated "bad" are determinants in serum cholesterol , ie increase it. This increase is associated with cardiovascular disease, to obesity , the development of certain cancers, increased blood pressure, circulatory disorders, urolithiasis (kidney) bile, etc..

The fats in the diet
Addressing the issue of dietary fat has always been an important issue as complex as it is always important to warn about over-consumption. But we must also warn about the consequences of a diet deficient in fat, where:

• not cover the energy needs
• Routine activities are diminished
• there is a progressive loss of weight
• There adaptive metabolic changes
• an alteration in the reproduction in the case of women
• slows the growth of children

Basic rules to help us make the best choice:

• Avoid the above named oils coconut and palm, for being rich in unsaturated fatty acids, and all foods that contain them.
• Avoid solid fats and animal products (lard, butter, bacon).
• Avoid solid vegetable fats (margarine).
• Fried avoid consumption and overheating of the oil, since this kind of cooking, fatty acids undergo a transformation that may be carcinogenic.
• Choose seasonings (seasoning or condiment) with low fat content. The best dressing: 1 tablespoon olive oil , sauces or yogurt .
• Choose all skim milk and derivatives.
• Be alert to the use of hidden fats in foods.
• Discard labels containing nutritional: high levels of saturated fat, or where the words appear: hydrogenated vegetable oil and animal fats (at this point we make a clarification, the majority of industrial and processed foods containing these fats, for which suggest reducing the consumption of these products).
• Always prefer unsaturated fats: nuts , oils , fish , avocado , on saturated fats.

So, it's all about educating, awareness and have the habit of reading nutrition labels of the foods we eat.
A when selecting the type of fats, our advice will be to always prefer liquid vegetable oils in crude of solid fats and of animal origin.

Because avoid saturated fats.

Whenever we talk about health, saturated fats are the ones we care about and that are closely related to cardiovascular diseases, hypercholesterolemia , overweight and obesity .
What foods have saturated fat?
The saturated fats in general, are those that come from the animal kingdom, except for fatty fish (which are unsaturated and very healthy for the body).
They are called in the composition saturated because each carbon atom binds to the maximum number of hydrogen atoms. As an example we mention the butter, cream, fat, poultry skin, etc..

The consumption of any type of fat should be adjusted to maintain a healthy weight and adequate.

Information is the key to know that fats should be included in the diet to be beneficial and which to avoid and differentiate in order to decrease the risk of certain diseases.
Moreover, the consumption of any type of fat should be adjusted to maintain a weight healthy and appropriate, since obesity and overweight are associated with an increased risk of developing diseases such as diabetes or cancer.
Satiety and simple accumulation Little
One of the most striking of fats and oils is that their satiating effect is less than that of carbohydrates . Furthermore, when the body stores them as backup power, not easily spent, but even after spending the carbohydrate reserves .
When the body accumulates fat 100 calories, just subtract 3 calories, and in turn can store unlimited. Therefore, having in mind a healthy range of fat intake, we can regulate the amounts accumulated in the body.
To implement this knowledge you should avoid sources of saturated fats and cooking methods should require little fat (baked, steamed, boiled, grilled, etc.).
The fat intake should cover between 25 and 30% of total calories, and this percentage only less than 7% should come from saturated.
In a 2000 calorie diet, women should consume about 65 grams. total fat per day, of which less than 16 gr. should be saturated.
Males, on a diet of 2500 calories a day, can consume about 85 gr. total fat, including 20 grams at most should be saturated fat.
Nutritional recommendations 
How to control fat intake?

Obesity and overweight are associated with an increased risk of developing cardiovascular disease, diabetes or cancer.

Or cook in a frying oil increases the fat and calories, so these forms should be used very sparingly and rarely.
replacement follow in the following examples:

• If the ingredients need more moisture during cooking, add water, lemon juice or wine.
• Choose lean meats and poultry, and always remove the skin and visible fat.
• I can always use a grill or skillet with grooves to drain off the fat.
• Degrease the sauce. Avoid those that require cream or butter.
• Use non-stick pots and pans with vegetable spray.
• Saute the meat in its own juices and not oil.
• Cook in microwave, is a good choice.
• Instead of frying in oil, spread or pincele the food with a little oil and roast on the grill or in a grill to brown.
• Side dishes with salads or cooked vegetables ( potatoes cooked) instead of potato chips s.
• Eat more fish and seafood , skinless poultry and vegetable proteins .
• Cut down on red meat and fat.
• Dairy products and derivatives should be skimmed or semidesnastados

Example and comparison of a dish prepared with less saturated fat:
Fried chicken with potato chips and vegetables at least:
Calories: 490 Kcal., 26 gr. fat (6 grams fat-saturated)
Grilled chicken breast: with salad and potato cooked s:
(attractive and healthy variant previous dish) Calories: 260 Kcal., 6 gr. fat (1.5 grams of fat-saturated)

It is very clear that the best approach is to choose the type of fat consumed, and do everything possible to reduce them when cooking food.
delete is not recommended at all, because it is bad for the body, but if should be aware of the difference between each other.

The snacks and eat properly as in the day.

The snacks and appetizers or snacks suitable not fattening. Knowing elegiros help maintain the shape and / or ideal weight in addition to keeping blood sugar levels in the brain, which gives us a sense of well being.Ideally, do 5 meals a day, ie breakfast , mid-morning collation, lunch, snack and dinner. This is because our body to regulate levels of blood sugar , and to maintain those levels brain constantly receives signals of satiety and thus produces the feeling of wellbeing.

It is recommended that more calorie snacks are ingested in the morning

It should set timetables for organizing our meals so that between intakes should spend at least two or three hours, as if these times are getting longer between meals there is a lowering of glucose appearing in fatigue.
The best snacks and more are rich in natural fiber and low in fat , such as fruits , vegetables, juices and nuts.
The right time for each meal
is recommended that more calorie snacks are ingested in the morning, such as nuts, and leave for later the less contribution such as milk or fruit .
Needless to say that both the snack and dinner should be light because all you eat in the evening and night is treated twice and can cause weight gain.
On the other hand, you should always drink two to three liters of water . And this should note that the quality of the drink is swallowed accompanying their snack is low in calories (if it is to take care of your line). Keep in mind that canned soda means 130 kilocalories, and that the same gas in its diet version provides 5 kcal. or maybe even less.
Calories ideal or recommended to consume at each snack or appetizer are between 50 and 70 kcal. To give a better idea of what kind of food we speak, keep in mind the following table:

Table of calories for snacks or appetizers
Food	Input
Peaches (1)	50 kcal
Cherries (15)	60 kcal
Plums (2)	50 kcal
Kiwi (1)	50 kcal
Citrus (1 orange or tangerine)	50 kcal
Apple (1 small)	70 kcal
Pear (1 small)	60 kcal
Banana / Banana (1)	90 kcal
Grapes (100 grams)	70 kcal
Studs (100 grams)	20 kcal
Carrots (1)	30 kcal
Nonfat yogurt (1 container)	65 kcal
Cream cheese (100 grams)	80 kcal
Crackers (3)	70 kcal
Pan lactal lacteado or (1 slice)	80 kcal
Beverages	Input
Soda (1 can 354ml. - Normal)	130 kcal
Soda (1 can 354ml. - Dietary)	3 to 10 kcal
Coffee / Tea / Mate	10 kcal
Skim milk (1 cup 250ml)	70 kcal
Beer (1 can 354 ml.)	200 kcal
All prices mentioned above are approximate and may vary according to weight, size or brand.

It happens that these proposals are not to your liking, then you can follow the tables of food calories. Specifically in vegetables , fruits , meats , dairy (milk, yogurt and cheese) , fish , meat , cereals and beverages .

Importance of breakfast in the daily diet.

Break fast 
common sense shows himself to breakfast as an important meal of the three or four that most people perform daily. 
In some cultures, the breakfast reached such importance that it is considered the main meal of the day, not only for food but for its component social role it plays.

Now, from the physiological point of view, the first meal of the day suddenly has a very long period of fasting: The hours of sleep. During sleep, many brain functions "fall asleep" in need of the energy that will provide breakfast to wake for the day. The basic nutrients to meet this objective are the vitamins , iron , zinc and calcium among other minerals .

A good breakfast is defined as a balanced combination of milk, bread, cereals and fruits varied combined represent 30% of the nutrients the body needs daily to function properly to function during the day. Also, a full breakfast is linked to better physical performance and mental.

The most important meal of the day
Various studies have shown that the first meal of the day helps children to think quickly, pay attention and communicate appropriately with the environment.
A school-age child who attends the school without correctly breakfast has difficulty with concentration and memory, or you may feel tired and nervous. All brain functions, which have been linked with good breakfast.

It is important to note that feeds the brain glucose and runs through it. Thus, breakfast should provide 140 grams of the substance, which if not built the body must be replaced depending on the fat , reserve fuel source, but much less effective.

The lack of awareness about the importance of breakfast crosses all social sectors, must then educate people that values ​​correctly for the biological function of this early meal.

Foods to include breakfast

• General dairy ( milk , yogurt, cheese, cereals supply combined with proteins of high biological value , more calcium , iron and zinc .
• Flaked cereal, crackers or bread: They are a good vehicle energy and provide carbohydrates to the diet and thus help the presence of glucose .
• Fruits and juices : To provide the water-soluble vitamins that your body (these do not accumulate in the body) and should be incorporated daily. These also help the proper functioning of gut and digestive organs.

Then, in a proper breakfast ingredients should be combined as:

• A cup of milk with sugar,
• Cereals, bread slices or crackers dipped in cheese and / or jam.
• Fruits that provide vitamin C (citrus fruits, kiwis, strawberries, etc..)

According to the diet being carried out, it should adjust the amount of calories that breakfast gives the body, which normally end in a value close to 300 kilo calories. 
This value normally apply to all diets , where separate breakfast fruits and includes them as a snack to prevent hunger anxiety or individual, but always reaching a value close to the aforementioned nutrients and providing them with a separation time of 2 hours between breakfast and snack.

The secrets of a full and healthy.

Food is who we provide energy to move, maintain our body temperature, grow, regenerate our tissues and achieve as much vital function imaginable. This means that we eat to live.
Food plays an important social role and the different ways of preparing food are part of the culture of each region and race. However, despite this, nutritional disorders are common to all parts of the world.
Both in developed and in the developing countries nutritional disorders are present. In the first of excesses and abuses in the way we eat , and in the latter by deficiencies in one or more nutrients . This is why from every point of view the relationship between food and health is essential .

"A diet that has all the right features is critical to achieving good health"

The man from childhood to learn to eat. Learning to eat properly and to implement early will not only prevent future illnesses, but will provide both physical and psychological benefits compared to those who are unbalanced or poorly fed.
The average daily
An adult of about 70 to 80 kilos needs to consume an average 2,000 (kilo) calories a day for a varied and balanced diet. Only the variety of food will macro nutrients ( carbohydrates , proteins and fats ) and micro nutrients: vitamins and minerals . Therefore, a diet that meets all the right features is critical to achieving good health.
Macro nutrients are the only source of energy for our body, and through them we grow and maintain vital functions.
The carbohydrates must be present in 50% of total calories, are an important source of energy, provides 4 kilo calories per gram.
The proteins must constitute 20-25%, they are essential for growth and tissue regeneration, provide 4 kilo calories per gram.
All lipids , with 20-30% of total calories, fundamentally have energy value 9 kilo calories per gram consumed.
In turn micro nutrients do not provide energy consumed in small amounts. They are necessary for the macro nutrients are metabolized properly and well build and maintain our bodies.

• The vitamins are involved in every process of obtaining energy from food, and tissue formation from proteins. They are also antioxidants against free radicals .
• Mineral elements involved in many functions of our body. Thus the calcium and phosphorus form bones and teeth, the iron , the copper and cobalt red blood cells, etc.

That which foods to include in daily meal?
For daily and properly these 5 nutrients (carbohydrates, proteins, fats, vitamins and minerals) our diet should consist of the following food groups:

• Group of dairy : milk , cheese, yogurt , etc..
• Group of meats , eggs and nuts: poultry, beef, fish, seafood, eggs, hazelnuts, walnuts, almonds, etc.
• Vegetables and fruits . The ideal is to eat every day great variety within the range of fruits and vegetables.
• Group of grains : breads, pastas, crackers, rice, grains, beans and flours

All of these foods should be consumed in a rational, balanced and unbalanced. There is no point eating only one food. therefore it is important to know in what quantities we can take them without falling into deficiencies or excesses.
Additionally there are healthy eating tips that will allow you to eat properly and properly regulate your appetite .
Then, a healthy diet should consist of:

Food	Lots
seafood:	4-5 servings / week
Lean meats:	3-4 servings / week
eggs:	3 servings / week
legumes:	2-3 servings / week
nuts:	3-7 servings / week
milk, yogurt and cheese:	2-4 servings / day
vegetables:	more than 2 servings / day
Fruit:	more than 3 servings / day
bread, cereals, pasta, rice:	4 servings / day
olive oil:	4 servings / day
water:	from 1 liter to 2 daily
Physical activity :	at least 30-40 minutes a day

The food pyramid is a similar way of seeing these same portions and food rations.Example of a daily ration:

Food	Lots
Meat and fish:	150-200 gr.
Eggs:	1 unit
Nuts:	25-30 gr.
Dairy:	1 yogurt, 1 cup milk, 40 gr. cheese
Vegetables:	Two different.
Fruits:	Two different.
Bread, cereals and legumes:	40-50 gr.
Oils:	1 tablespoon.

There is no complete food itself. That's why we incorporate foods from all groups in order to ensure adequate amounts good nutrition and health.

Adequate distribution of meals.

Proper nutrition is an important issue for health, and for proper nutrition is necessary to respect the way that the body needs that are managed elements.There is evidence that the man does not eat well eating in solitude, unaccompanied by their peers. Need all behavior that brings a group dynamic, with breaks included, naturally produced by the conversation. All this makes chewing more slowly, contributing to better digestion and assimilation.

 From the results obtained by multiple studies as regards amounts and forms of administration of food, you get a more desirable distribution is as follows:

	Breakfast	20-25% of daily calories
	Lunch	35-40% of daily calories
	Picnic	10-20% of daily calories
	Dinner	15-25% of daily calories

Ideally these food meals, deberín be composed as follows:

	Carbohydrates	between 50% and 60% of total food consumed
	Proteins	between 15% and 20% of total food consumed
	Fat	between 15% and 30% of total food consumed

To comply with this distribution between schedules and amounts of nutrients, serves to guide pyramid , the advice to adequate food and the daily requirements of vitamins and minerals .

How do we cause obesity? Watching the daily habits will get the answer.

Gradually changing habits is the best alternative for maintaining weight loss or healthy.

These habits and customs of everyday life are crucial to the origin of overweight or obesity we face.
kilos that accumulate over the years, are generated by bad living habits that inadvertently increase the chances of developing many diseases related to overweight.
Bad habits
will name some bad habits to be avoided or changed, and maintain a healthy weight and good health in general;

• Start the day without breakfast
  Big mistake of many people, since breakfast is one of the most important meals of the day .
  This first intake is what gives us the energy to tackle our activities, after an overnight fast.
  Moreover it known that those who skip breakfast have hunger in the morning, thus falling into unnecessary pecks and then eat at noon overeating and plentiful.
  Several studies have shown that most obese or overweight people skip breakfast.
  It Therefore it is best to properly incorporating breakfast, milk, some kind of cereal and fruit .


• The snack between meals
  , this is a bad habit, it always generates weight gain, and with it, can be the source of some disturbances in eating behavior, such as bulimia , binge anxiety, etc. ..
  Usually foods are chosen be fatty and dense. Rarely choose a vegetable or fruit (would be ideal.)
  Therefore, it is always advisable to make snacks, both mid-morning and afternoon, eating some fruit or yogurt, accompanied by some tea without sugar.
  Dish The problem, is not controlling the total food eaten in the day, consuming extra calories with subsequent weight gain.


• Skipping meals
  Bad habit, usually related to the named above.
  By skipping some meals, falls in the pecking, or eat in abundance in the next main meal.
  Therefore, if the aim of reducing the body weight and maintain good health, always advise: do the five daily comimdas , thus avoiding long periods without eating and anxiety generated fasts.


• Drinking alcohol
  often take any alcoholic beverage to quench thirst, without realizing the amount of calories they provide us.
  Their calorie alcohol dependent (grams of alcohol per 100 cc). One gram of alcohol provides 7 calories. Therefore, a drink can have as much energy as any solid food.
  Whilst it is advisable to have a glass of red wine a day for being antioxidant and beneficial for cardiovascular health , the best advice is to be moderate, avoiding excesses.



Drink (100 cc)	Calories
Whisky a measure	238
Brandy or cognac a measure	215
Geneva, Gin or Vodka a measure	210
Sweet white wine demi	160
Champagne Demi	85
White wine demi	65-80
Red Wine Demi	80
Beer Regular blonde - half cup	47
Root beer demi	25-30
Cider Demi	37



• Include foods daily fats and sugars
  These foods are mostly calorie, high energy density, in other words, are those that provide high energy low volume.
  For example, cheeses, meats, pastries, ice cream, cakes, fried , mayonnaise, nuts (in quantity).
  Such foods should be eaten occasionally, but not daily.
  's important change for fruits and vegetables, and thus change habits. Although it is difficult at first, it is necessary not to turn our calorie and high fat feeding.


• Buy energy-dense foods and keep eating inducing (anxiety)
  This is the case of snacks, chips, peanuts, fried and salted nuts, seeds, chocolates, candies, cookies, etc..
  Such foods are dangerous because increase appetite when you start to eat them, and too many calories in low volume or quantity.
  It is best to avoid purchasing and thus to not have them in sight, avoid the temptation.


• Buy and store food or unnecessary products
  The best advice in this regard is to buy only what they need, avoiding food fads and extras.
  If excess food store probably eat too much, and will be hard to escape the temptations.
  This same point can also insist on not overcooking. This will avoid leftovers and snacks later.


• Eating foods diet, light, or too much healthy
  Most people believe that if a product has these features, you can eat lots without fattening.
  But this is a false belief, as some of them do have half the calories But many others have changed or replaced some of its nutrients, but the amount of calories is equal or superior.
  therefore should consume in moderation, but knowing his qualities, energy or calories and nutrients, which is accomplished by reading good chemical labels or nutritional composition of the container.


• Having a sedentary lifestyle
  Spending many hours sitting, watching TV, computer or video games, do we spend very few calories. Conversely, what you should do, is to reinforce physical activity, ie practice some exercise moderately and regularly.
  Statistics show that people who watch more than two hours of television daily recorded higher rates of obesity.

Conclusion 
The most appropriate way to not cause overweight or obese, is to follow a diet or balanced diet, varied and healthy. We can afford any extra, or grant any fad very occasionally so as not to become obsessed with the scale or weight.
Changing habits gradually is the best alternative for maintaining weight loss or healthy.

Tips for healthy eating.

1. Respect four meals
   Why should we eat four times a day? ( breakfast - lunch - snack - dinner and possibly make snacks mid-morning and afternoon ).
   Many people believe that to 'hold the line' or lose weight it is best to stop eating at some times of the day or avoid dinner or breakfast , the truth is that, with some of skipping meals, not achieved the expected results.
   Quite often the saltearnos or avoid any foods to eat more the next, and what our body that surplus store and deposited as fat . That is, our body, if every day at a certain hour notice that you lack energy, saves, spends less and stores the excess, and those results are seen around the abdomen, abdominal fat.
   So when we need to lose weight is much better to decrease the amount of food you eat to skip a meal.
   If you distribute energy throughout the day with the four meals your metabolism is stable and will not exist for storing excess Kcal.
2. Eat a variety of foods.
   varied food consumption ensures proper incorporation of vitamins and minerals . For further reference, see the food pyramid .
3. Trying to maintain ideal weight.
   A person is due to determine the proportion of fat that your body has to know their ideal weight . In the case of athletes is advisable not to exceed 15% fat by weight. Therefore it is always recommended that you visit your doctor or nutritionist.
4. Avoid excess saturated fat. 
   's hyper cholesterol (high rate of blood cholesterol) is acquired, in most cases early. To avoid this we recommend:
   • Choose lean meats
   • Eating fish and poultry
   • Moderate consumption of eggs and organ meats (liver, kidneys, brain, etc..)
   • Cooking on the grill, grilled, baked or boiled foods instead of frying
   • You can consume vegetable oils ( olive , corn, sunflower)
   • Limit consumption of butter or margarine.
   • Consuming low-fat dairy
   • Ensure daily consume some portion of fish, even canned.
   • Eat as much as possible every day, oat bran ..
5. Eating enough fiber plant .
   Choose foods that are a source of plant fiber and rich in carbohydrates complex
   • Bread
   • Vegetables
   • Salads
   • Cereals and legumes
   • Fruits
6. Avoid excess sugar
   Avoid not mean delete, but the main contribution of carbohydrates is recommended is based on:
   • Fruits
   • Cereals
   • Rice
   • Bread
   • Cookies
   • Pasta and farinaceous
7. If you have a habit of drinking Remember that it is wrong to drink every day, more than three drinks of Alcohol .
8. Avoid excess salt.
   Only after making a physical effort is justified eating salty foods.
9. Not exceed 20% of proteins
   with respect to the total daily calories. In turn, the content of proteins animals should not exceed one third of the total daily protein.
10. Physical activity according to their physical age and preferences.
    Depending on your age, your tastes, your fitness, your work, your availability schedule, locate and maintain some sort of physical activity .
11. Consider the daily requirement of vitamins and minerals .
    exceed No food or delete categories. Observe the requirements of vitamins and minerals that your body has.