Energy

The calorie intake must be adjusted to the body’s energy requirements and the professional or athletic activity. Avoid consumption of fried foods. Increase consumption of cereals, fruits and vegetables.

Proteins
Proteins are necessary for development of muscular mass, and are found in meats, fish, vegetables, eggs and dairy products.

Carbohydrates
Products rich in complex carbos of slow absorption like five grains or whole-wheat bread, pasta, wild rice and legumes.

Fats

Moderate the use of saturated fats that obstruct the arteries and cause weight problems.

Use olive oil the healthiest fat.

Consume fish of the blue fish families and enriched milk in polyunsaturated fatty acids omega-3, with healthy cardiovascular properties.

Vitamins and minerals
Vitamins & minerals are essential for a healthy diet. We advise:

Consume 2-3 rations a day of dairy products to proportion the adequate levels of Vitamin D and calcium necessary to bone development.

Eat yogurt. In addition to the benefits of calcium and proteins, it also exercises exerts a positive influence on the intestinal flora, favoring the intestinal transit and improving the body’s defenses.

Eat fruits and vegetables. These are rich in vitamins, minerals and fiber. The consumption of citric fruits will provide a good quantity of Vitamin C. Smokers need more Vitamin C than others as smoking eliminates this vitamin quickly.

Reduce the intake of SALT (sodium) to prevent hypertension.

Eat foods rich in Vitamin E (olive oil, wheat germ) and Selenium (shell fish, blue fish, whole wheat cereals) that act as antioxidants and prevent cancer and other chronic maladies.

Eat a sufficient amount of zinc, typically found in oysters, cauliflower and mushrooms. This mineral is especially good for the development and functioning of the sexual organs. It acts as an antioxidant and helps prevent cancer.

Fiber
Eat whole grain cereals, fruits and vegetables rich in fiber to avoid constipation.

Water
Drink from 1,5 to 2 liters of water per day to hydrate the body and eliminate toxins. Drink a glass of water on an empty stomach, especially in the morning. It will help to evacuate the intestine.