How much legumes, meat or fish should you eat?

Spanish Agency for Food Safety and Nutrition (AESAN) has released new recommendations if your goal is to eat a balanced, healthy and sustainable diet. The Scientific Committee takes into account that the effect of products depends not only on their nutritional value, but also on how they enter the body and on changes that occur during the culinary process. So in general terms he suggests increase your weekly intake of legumes and reduce your meat intake in a dietary pattern that, in addition to protecting people’s health, minimizes its impact on the environment. But in practice, how is this achieved?

AESAN assures that to maintain a healthy diet it is necessary Prioritize consuming at least 3 servings of vegetables and 2-3 servings of fruits every day, that is, the traditional five a day, but with the indication that you need to eat three servings of vegetables. Experts remember that fruit juices are not a substitute for whole fruits and that potato consumption should be moderate. The consumption of olive oil is recommended daily as part of main dishes, both for cooking and as a seasoning, as well as as a seasoning. to drink a lot of wateras it should be the main drink in a healthy diet and avoid carbonated drinks due to their high sugar content.

The guidelines are also changing with legumesconsidered the main source of plant proteins in the diet and having the least environmental impact, increases 2–4 servings per week, with a minimum of 4, until you gradually reach your daily intake.. The goal is to reduce consumption of animal protein and, in particular, those proteins that have a greater environmental impact, such as red meat.

On the other hand, it is also important reduce from 2-4 weekly meat servings on a scale of 0–3, prioritizing poultry and rabbit consumption and minimizing red meat consumption. and processed. Also moderate reception lactic, moving from 2–4 servings per day to 0–3 no added sugar or high salt. For Fish and seafoodIt is recommended to consume at least 3 servings per week, mostly blue fish.

The new dietary guidelines also recommend consumption of up to 4 eggs per week and 3 to 6 servings of cereals per day, whole grains and whole grains are better than refined ones. Combining grains with foods rich in complex carbohydrates, such as legumes, fruits and vegetables, is the basis of a healthy diet. He The consumption of nuts can be gradually increased. until the consumption of one daily serving is reached provided that they are natural, without salt, fat and added sugar.. reducing salt during cooking and eliminating ultra-processed foods rich in fats and sugars This is another general guide.

Sports are important too

In addition to food, physical care of the body is also important. Physical activity, targeting different population groups (depending on age), should be encouraged to develop healthy habits that can be integrated into work, sports and leisure or travel, as well as daily tasks and household chores. Recommended for all adults perform from 150 to 300 minutes moderate aerobic activity a week (fast walking, cycling, light dancing…) or their equivalent during vigorous activity (fast climbing stairs, fast running, swimming…), reducing the time to 75-150 minutes.