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.