Step by step guide to a balanced diet

Fish: 5 portions
Lean meat: 3-4 portions
Eggs: 3-4 portions
Vegetables: 2-4 portions
Nuts: 3-7 portions

Having a healthy diet by eating 5 portions of fruit and vegetables perday, or having a low-fat diet are some of the recommendations for eating thatwe hear every day.

But if we start talking about proteins, carbohydrates or fats, do we know whether we’re eating the right amounts to maintain a healthy and balanced diet, or on the other hand, whether we are eating enough of each of these things?

Here is a menu that includes each and every one of the food groups and how to combine them.

TYPICAL DAY MENU

Breakfast	Banana, kiwi and orange smoothie Wholemeal bread with fresh cheese and tomato
Lunch	Fish Stew / Mushroom Risotto
Afternoon Snack	Tea / Homemade chocolate orange cake
Dinner	Chickpea salad with cumin / Courgette slices with vegetables

WHAT IS A PORTION?

OF FISH	125 g-150 g
OF EGG	1-2 eggs
OF MEAT	100-125 g
OF VEGETABLES	60-80g raw
OF NUTS	20-30g
OF DAIRY	250ml milk \| 2 yoghurts \| 40-60g hard cheese 100g fresh cheese
OF VEGETABLES	120-200g vegetables or salad
OF FRUIT	120-200g \| 2 or 3 mandarins \| 1 apple 2 slices of melon \| half cup of strawberries
OF DRIED FRUIT	30-40 g
OF GRAINS AND ROOT VEGETABLES	60-80g/portion of pasta or rice, raw 159-200g/portion of potatoes \| 40-60g/portion of bread
OF OLIVE OIL	10g (1 tablespoon)