Nutrition is one of the factors that mainly influence the health, physical development, mental development and productivity of an individual (World Health Organization 2001).
Concerned by the large increasing of obesity also among the younger population, which in turn caused an increasing of cardiovascular pathologies, in 2001 the World Health Organization (WHO) presented some guidelines on proper nutrition, summarized in the principal recommendations and in the food pyramid.
Some practical advice on proper nutrition
You shouldn't eat meat more than 3-4 times a week, alternating red meat with white meat.
You should eat fish frequently, since it is an excellent source of protein and good fat, that helps reducing cholesterol.
Don't eat eggs more than 2 times a week, since they contain a lot of cholesterol.
You shouldn't eat too much meat, cheeses, butter and sweets, since they contain bad fats.
You should eat at least once or twice a week a meal consisting of legumes and cereal. These foods are in fact an excellent source of protein, carbohydrates, minerals and fiber.
Fruits and vegetables are excellent sources of vitamins, minerals and fiber: you should add them to each meal.
Avoid snack foods like cocktail crackers, chips, canapés and the likes: they contain too much salt.
Milk is a rich source of calcium, essential for young people whose bones are forming and growing, but also for adults, to keep the bones healthy and prevent osteoporosis. You should drink at least 1-2 glasses of milk every day.