Variety stands for eating a wide range of meals from all of the 5 main groups of food.
Moderations stands for not consuming too much of a certain food.
Balance is the equity established when following the moderation and variety, ensuring that the consumed calories do not exceed the burned calories.
The main groups of food are:
- Bread, cereals and rice;
- Dairy-produce (milk, cheese, yogurt);
- Meat, fish, poultry, dry beans, nuts and eggs.
The fats, oils and sweets form a group very reach in calories and fat.
Better to eat them in moderation as they have more calories rather than nutritionally needed substances. However, there are exceptions too, for example the vegetable oils from sunflower, safflower, cottonseeds and corn have a good amount of Vitamin E. The soybean, olive and canola oils have the K Vitamin.
The diary produce- milk, cheese, yogurt- are a good source of Calcium, Protein and B12 Vitamin. When eating them, be aware of their fat percentage in order to have the cholesterol and fat under control.
Meat, fish, poultry, dry beans, nuts and eggs- these are a rich source of Protein, Iron, Zinc and more from the Vitamins B. Take off the fat from meat when cooking to minimize its intake.
Vegetables give us vitamins and minerals, also are a good source of fiber. Have some green , yellow and orange vegetables or starch, like potatoes.
Fruits have more vitamins, but especially are rich in Vitamin C. They do not have many calories and are very low on fat. It's always good to eat some fresh fruit.
Bread, pasta, cereals and rice provide us with LY6 fiber, carbohydrates, vitamins and minerals.
In conclusion - eat diverse meals for a healthy weight, follow a low fat diet, but rich in vegetables and fruits; consume sugar, salt and alcoholics in moderation.