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,…
Food and drinks high in fats and sugar only small amounts Meat, fish, eggs, nuts and pulses 2 to 3 servings per day Milk, cheese…
Daily Beverage Recommendations 6 Glasses of waterWine in moderation Monthly Meat Weekly Sweets, Eggs, Poultry, Fish Daily Cheese & Yogurt, Olive oil, Fruits, Beans, Legumes,…
Not every day Foods high in sugar, fat and salt (including processed meats) In small amounts Fats, spreads oils <1 serving a week Fish –…
HEALTHY SWEETS (such as plain dark chocolate) Sparingly RED WINE (optional) No more than 1 to 2 glasses per day SUPPLEMENTS Daily TEA (White, green,…
Monthly (Optional, transitional, infrequent use) Red meat, Eggs, Poultry, Dairy, Fish, Seafood (primarily white-meat fish) Weekly (Occasional use) Sweets (primarily grains or fruit, Seeds, Nuts,…
Fats, Sweets use sparingly (choose liquid oils) Sweets, Soy Butter, Soy Cream, Vegetable Oil, Olive Oil, Coconut Fortified Dairy Substitutes 1-2 cups Almond Milk, Cashew…
Healthy Oils Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans fat. Liquids Drink…
Fats and Sugar (Ghee, Oil, Butter, Sugar and Jaggery) Dairy Products (Milk, Yogurt, Cheese, Paneer) (2 Servings) Fruits, Vegetables and Leafy vegetables (2-3 Servings) Grains,…
Enjoy a wide variety of nutritious foods from these five food groups every day. Drink plenty of water. Grain (cereal) foods, mostly wholegrain and/or high…