3. 2 Which types of food should I choose?
Group of Cereals and legume:
This group includes cereals (rice, oats, cornstarch, noodles, corn and wheat flour, tapioca, semolina), legumes (chickpeas, broad beans, lentils, beans), dough with yeast of baking powder (low fat). We recommend you choose this group in its different forms, preferably whole-grain.
Group of vegetables and fruit:
All of them are recommended. Since ages past, man has used plants to prevent or cure diseases, thus, the daily consumption of this group is considered extremely healthy. Everyone should consume at least 5 servings per day between vegetables and fruit.
Group of milk and cheese:
This group should be included in your daily diet due to its calcium contribution. We should select skimmed or partially-skimmed yogurt and milk and lean cheese, skimmed ricotta or cottage cheese.
In regards to grated cheese, we should only use it in small quantities, just as a seasoning since it contains more fat and sodium.
Group of meat and eggs:
meat: The best meat comes from fish. We can choose any type. In regards to beef, we should select lean cuts and remove any visible fat. We can remove the skin from chicken as well as its fat. It is better if we consume chicken breast.
Pork and lamb are not recommended for regular consumption due to their high content of fat. It is necessary for you to select pulps (avoid the ribs) and you should cook it in any way which doesn't use fat, for example, grilled.
cold meats and sausages: They shouldn't be consumed due to their high levels of fat. They should only be consumed occasionally, selecting lean choices (low-fat) and in small quantities. Overall, we don't recommend their consumption.
eggs: egg whites can be eaten daily. These don't contain fat and can be cooked in a variety of ways. In regards to egg yolk, we should respect the indicated weekly consumption (no more than once a week).
Group of sugar and sweets: Their consumption is not recommended. They can be substituted by artificial sweeteners.
Group of oils and fats: We don't recommend the consumption of solid fats (fat-butter, margarine, sour cream).
In regards to oil, we should choose olive oil, rice oil, sunflower, soy and grape, combining them or alternating them with olive oil.
Seeds: walnuts, hazelnuts, almonds, peanuts, lineseed, sesame, sunflower, pumpkin, etc have fat acids which contribute to a balance between fats in our diet.
We should consume small quantities due to the fact that they have many calories.
