It’s all about eating more seasonal produce and getting more exercise.

Variety, moderation and balance are the three keys to the new food pyramid and the basic principals of a healthy diet. In other words, eat everything in moderation… the basis of the Mediterranean diet.

On World Food Day (16 October), it’s time to talk about the nutritional pyramid published by the Spanish Community Nutrition Society, a guide with suggestions for maintaining a healthy weight, staving off illnesses and staying healthier for longer.

This diagram shows a variety of foods and includes aspects, such as respect for the environment and use of traditional growing, livestock farming and fishing methods. A sustainable way of eating focused on seasonal, local products for more ethical, healthy eating that enhances our wellbeing.

1. Base of the pyramid

This level contains recommendations that encourage and supplement a healthy diet, such as exercise and proper hydration. They all help to keep your weight down, and your body mass index within the recommended levels.

• Physical activity: our bodies need good food and they also need to move. It is recommended you take at least 60 minutes of moderate exercise every day (walking, using a cross trainer, dancing, swimming) or walk eight kilometres (10,000 steps a day).
• Drink enough water: more than 70% of your body is water. That is why our bodies need constant cleansing. Men must drink 2.5 litres of water or other fluids every day, while women must drink 2 litres. However, when you exercise, when it is hot, you have a high temperature or lose fluids, you must drink more.

2. Second level

This level contains the foods you should eat every day in different quantities and proportions.

• Wholegrain cereals: seeds contain carbohydrates, the body’s essential fuel. Wholegrain cereals and products made with whole flour are more nourishing. Don’t drop the bread (wholemeal) from your diet. Eat bread every day to get the essential fibre and carbohydrates you need.
• Fruit and vegetables: Eat three or more pieces of fruit every day (seasonal if possible). You should also eat at least two portions of vegetables, one of which should be raw. Choose different coloured foods.
• Olive oil: this is the best dressing for many foods, both in recipes and raw. You should buy it from the year after the olives are harvested.
• White meat and fish: choose low-fat lean and white meat (a source of protein and other nutrients) and serve with vegetables or salad. Eat fish two or three times a week. This should preferably be freshly caught, sustainable and seasonal. It is high in polyunsaturated fatty acids.
• Pulses: a staple of traditional cooking, these delicious ingredients contain nutrients and are packed with energy. Eat them at least twice a week with vegetables, cereals and/or small portions of meat, fish or eggs (one dish), which makes them easier to digest.

3. The top of the pyramid

The top of the pyramid contains optional food and drinks, which should be consumed only occasionally, and in moderation. These include red and processed meat (always eaten with fresh vegetables), butter (unsalted is better), products that contain sugar (this should not account for more than 10% of your diet) and no more than 6 grams of salt a day (one teaspoon).

Other types of food that you should eat very rarely are mass produced pastries, cakes, sugary drinks, ice creams and sweets. Home-made desserts are a better choice. Regarding alcohol, do not drink more than two glasses of wine a day.

This pyramid stresses healthy eating, solidarity and fairness, based on seasonal, local products. It is better for you and is kinder to the environment, too.

Steam food, cook things lightly or eat food raw to get more vitamins and nutrients. The results will taste better, too.

This post is also available in: Spanish