How to organize a healthy menu

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Organise a menu. The best way to have a healthy diet is to organise a weekly menu and not end up improvising. It is therefore a good idea to plan a menu for your main meals, so that you can make a shopping list and have a clear idea at the time of going to buy. This avoids both temptation and food waste and allows you to stick to the recommended daily and weekly consumption of the different food groups. When buying packaged food, it is important to read and understand the labels. It is important to assess the amount of saturated fat, salt and sugar they contain. 

A plate of chicken, cutlery and a clock: mealtimes

Organise your meals. The best way to maintain an orderly diet is to plan meal times, to avoid snacking between meals. If, despite having planned meals, an unexpected event occurs, it is advisable to have healthy foods on hand, to snack on as part of a healthy diet. For example, a handful of nuts, a fruit or a yogurt can be good choices in the middle of the morning if you are away from home or at work. 

Reduce salt intake

Seasoning. You must control how much salt and sugar you add to the food you cook at home. In this case, spices and aromatic herbs can be very helpful as they enhance flavours without needing salt. As for sugar, some foods such as fruit add sweet flavor and can be used to sweeten preparations.

Glass of water

Drinks. Drinks also form part of a healthy diet. Water is the best option and this can be drunk on its own, with a few drops of lemon, some mint leaves, cucumber slices or by making an infusion. On the other hand, drinks that are not recommended are sweetened drinks such as soft drinks and packaged juices, as well as alcoholic beverages. 

Shopping basket with a check

Healthy and affordable shopping. You probably think that eating healthily is more expensive, but this has been shown not to be the case for several reasons. Firstly, buying seasonal and local food makes it more affordable and the food is more nutritious and tasty. Secondly, traditional recipes allow us to use all the edible parts of the food, as well as reuse leftovers from previous meals in other recipes. And finally, there is an impact on health, which is priceless. 

Example of a healthy diet

  • White coffee 
  • Wholemeal bread with tomato and extra virgin oil 
  • Orange 
  • Plain yoghurt
  • Green salad 
  • Fish paella 
  • Grape 
  • Wholemeal bread (optional)
  • Nuts, a handful 
  • Escalivada (roasted vegetables) 
  • Spanish omelette 
  • Pear 
  • Wholemeal bread (optional) 


Substantiated information by:

Ana M. Pérez-Heras
Bárbara Romano Andrioni
Cristina Montserrat

Published: 1 December 2020
Updated: 1 December 2020


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