You are what you eat…

A good diet is central to overall good health. But which are the best foods to include in your meals, and which ones are best avoided? This section looks at the facts, to help you make realistic, informed choices.

Make sure you focus on eating the correct amount of breads, fruits and vegetables, dairy, and fats/snacks. This pyramid is one of the most recommended food models for eating healthy and staying energetic throughout the day.

Recommendations for Healthy Nutrition

1. Try to promote breast-feeding of the infants under 6 months of age.
   
2. Eat a variety of foods daily.
   
3. Balance your diet with the physical activities in order to maintain a healthy weight.
   
4. Drink 2 to 3 litres of liquid including water every day.
   
5. Eat more cereals (especially whole-grain cereals and potatoes). Recommended serving - 800 g per day.
   
6. Eat more vegetables, fruit and berries, especially of local origin. Recommended serving - 400 g per day as a minimum.
   
7. Drink 500 to 750 ml of milk or acidified milk drinks every day. Choose reduced-fat dairy products.
   
8. Eat legumes, fish or lean meat. Recommended serving is 300 to 600 g per week; eat fish at least two times a week.
   
9. Reduce margarine, fatty meat, butter. Use small amount of plant oil.
   
10. Limit salt, sugar and products with added salt and sugar.
    
11. Adults, if you use alcoholic beverages, take an account of moderation and quality by not drinking more than 0.5 I of beer, 0.25 I or wine, or 0.061 of hard liquor a day.
    
12. Follow the safety and quality of food you eat at home.