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4. Balanced Diet – Smart Nutrition
The Fuel of Our Body
As for the healthy habits Nutritionally, a balanced diet is essential. Specifically, the WHO recommends including at least 400 grams (i.e., five servings) of fruits and vegetables per day.
Principles of Healthy Eating
- Chromatic variety: Include fruits and vegetables of different colors
- Lean proteins: Fish, chicken, legumes and nuts
- Complex carbohydrates: Whole grains and unprocessed cereals
- Healthy fats: Olive oil, avocado and omega-3
Foods to Prioritize vs. Limit
Prioritize:
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- Green leafy vegetables
- Fresh seasonal fruits
- Fatty fish (salmon, sardines)
- Nuts and seeds
Limit:
- Added sugars
- Ultra-processed foods
- Excess saturated fats
- Excessive sodium
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Scientific source: Harvard Medical School – Healthy Eating Plan
