A healthy diet is one of the foundations for health, well-being, and optimal growth. Evidence shows the health benefits of a diet rich in whole grains, vegetables, fruits, legumes, and nuts, and low in salt, free sugars, and fat, particularly saturated fat and trans fat.

The World Health Organization recommends:

• Meet the needs in terms of calories, proteins, vitamins and minerals through a varied diet, based largely on foods of plant origin, and seeking a balance between caloric intake and expenditure.
• Reduce total fat to less than 30% of total caloric intake, shift from saturated fat and trans fat intake to unsaturated fat intake, and eliminate industrial trans fats from the diet.
• Reduce free sugars to less than 10% (ideally, 5%) of total caloric intake
• Limit sodium intake to less than 2 grams per day (equivalent to 5 grams of salt)
• Consume at least 400 grams of vegetables and fruits per day in adults and children over 10 years old, and 250-350 grams per day in younger children.

A healthy diet is more environmentally sustainable, as it is associated with lower greenhouse gas emissions and lower use of freshwater and land surface.

The Mediterranean diet is a dietary model that has been recognized by the international scientific community as one of the healthiest, most balanced and sustainable dietary patterns and lifestyles in the world.

Tips for following a Mediterranean diet and lifestyle:

https://canalsalut.gencat.cat/ca/vida-saludable/alimentacio/dieta-mediterrania/

Ensure the presence of fruits (minimum 3 per day) and vegetables (minimum 2 per day, for lunch and dinner).

Increase your consumption of legumes (at least 3-4 times a week) and nuts, such as walnuts, hazelnuts, almonds... (1 handful every day).

Use virgin olive oil for cooking and dressing.

Prioritize fish consumption (2-3/week), and moderate meat consumption (maximum 3-4/week), especially red and processed meats (maximum 2/week). Eggs are a good alternative to meat and fish, and can be consumed 3-4 times/week.

Choose bread, pasta, rice and other whole grains.

Choose water as your main drink.

Although wine is a typical product of the Mediterranean area, the consumption of any type of alcoholic beverage, including wine, is discouraged.

Do moderate physical activity every day and, if possible, outdoors, when the weather is nice. Avoid being sedentary (long periods of inactivity at home or at work).

Use spices and aromatic herbs (cumin, oregano, pepper, bay leaf, thyme, rosemary, cinnamon, mint, among others) instead of too much salt.

Take advantage of the great richness and variety of gastronomy and recipes, the result of the contribution of a large number of local procedures and traditions.

Adapt preparations and quantities to current lifestyle characteristics, schedules, types of work, etc., to avoid overly copious intakes and also reduce food waste.

Share meals around a table, whenever possible. The social and communal aspects of meals are closely linked to the Mediterranean diet.