Recommendations of the official College of Dietitians i nutritionists of the Comunitat Valenciana (CODiNuCoVa) for the slope of January.

During the Christmas we have had continuous lunches and dinners very followed, which perhaps did not allow us balance our intakes, and as a result we have increased a couple of kilos. On the other hand, despite having more time, our time of physical activity has also been reduced. For all this from the CODiNuCoVa we want to throw a few purposes to begin the year in a healthy and energetic way.

Purpose 1: after Christmas we must return to our usual diet. Remember, must be varied, balanced and sufficient. Make 5 meals daily, is essential breakfast to start your day with energy and strength, efficiently facing the morning. Lunch and dinner are also important, but we must not forget the lunch and snack that will prevent the occurrence of known anxiety between meals.

Purpose 2: we must remember is that our culture dominated the Mediterranean diet, so it will be important to introduce dietary fish and reduce the consumption of meats and sausages. Our coasts offer a wide variety of them, specifically in January is season of sea bass, sole and hake (white fish); Although we can also opt for varieties such as salmon, sardines and anchovies (blue fish).

Purpose 3: target for 2013, daily consuming 3 servings of fruit and vegetables 2. These foods are rich in vitamins, minerals, water and fiber and low in energy intake. Ideal for rebalancing our organism and avoid the Ibiza decay caused by the cold and the absence of sunshine hours.

Purpose 4: variety is the key to success. We should eat everything in the amount that our body needs. We should never ban us consume certain foods, especially when we started with new dietary guidelines. Your diet based on the food pyramid or in the Mediterranean diet, consume cereal, bread, pasta, rice to journal, fruits and vegetables, fish and meats, olive oil, eggs and vegetables. And those calorie foods (snacks, pastry, pre-cooked, fastfood) limits her consumption to casual and always with control. Food type light, carefully review your labelling, by that sometimes does not compensate the higher cost, simply reduces the amount of the normal product.

Purpose 5: picks up your physical activity daily before the Christmas period. In case of not performing any sport, January is the ideal month to begin with either. Performs an activity of at least 45 minutes 2-3 times a week, he tries to be a sport of cardiovascular types, but also try to walk everything possible.

Purpose 6: consulting the dietista-nutricionista, is the professional suitable in case of need or decide to lose weight. One of the most common purposes is the loss of weight before summer. In this case you should consult a professional of nutrition, he will give you all the guidelines necessary to carry it out, as well as keep a proper control of your health. Avoid all internet offerings arising from January until summer of discounts offered by miracles and rapid weight loss, which do not offer any warranty for your health.

Aim 7: ask yourself measurable objectives. To carry out the purposes of the year and comply with the aforementioned recommendations, remember to set you weekly and monthly targets. It is noted every day/week if you fulfill the purposes. It will be very easily assess you if these getting and you to adhere to them.