Spanish Society of Community Nutrition (SENC)
Dietetic or nutritional supplements
Personalized option following professional dietetic advice
Occasionally, Optional and Moderate Consumption
Sugary foods, pastries, spreads, salted snacks
Red meats, processed meats and sausages
Daily varied consumption
Dairies: 2-3 a day
Fish, low fat meat, poultry, pulses, nuts, seeds, eggs: 1-3 a day (alternate)
Food groups to be consumed on each main eating occasion
Vegetables: 2-3 a day
Fruits: 3-4 a day
Extra virgin olive oil
Whole grain bread, whole grain pasta, whole grain rice, potatoes, chestnuts, tender legumes. According to physical activity level
Maintain healthy lifestyles
Daily physical activity 60 minutes
Emotional balance / mindful eating
Energy Balance
Healthy cooking techniques
Water: 4-6 glasses a day
Split daily intake into 3-5 eating occasions during the day in regular schedule
Contribute to chores related to food preparation / consumption and eat in company
Traditional diet: varied, based on local-proximity foods, sustainable, balanced, comfortable, in company, devote enough time
