1

HEALTHY AND
SUSTAINABLE DIETARY
RECOMMENDATIONS
supplemented with physical activity recommendations for
the Spanish population
EAT HEALTHY, MOVE AND TAKE CARE OF YOUR PLANET

DECEMBER 2022
 2

INDEX
WHAT THE RECOMMENDATIONS AND WHY PHYSICAL ACTIVITY
ARE AND WHAT THEY ARE FOR BENEFITS HEALTH
3 How much physical activity
should I do? 13
Recommendations according
WHAT SHOULD BE PRESENT IN A
to age groups 14
HEALTHY AND SUSTAINABLE DIET

More vegetables and fruits SOME PRACTICAL IDEAS

Potatoes and other tubers in
moderation 4 When buying
When cooking 16
Cereals, preferable whole grains 5
When eating
More legumes 6 Move more and sit less
More nuts 7 Find out more 17

More fish, better if blue 8

AT A GLANCE
Eggs in moderation, according to
your needs 9 18
Milk and dairy products in
moderation, according to
your needs
Less meat, better if white 10
Olive Oil Every Day
Tap Water Always 11
Reduce and even avoid 12

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NIPO: 069-23-003-X
 3

WHAT THE RECOMMENDATIONS

ARE AND WHAT THEY ARE FOR

The sustainable dietary and physical activity Due to the importance of physical activity in
recommendations included in this Guide make maintaining health, recommendations to promote
it possible to meet the nutritional needs of the it and reduce sedentary lifestyle at different
general population by promoting an optimal stages of life are also included in this guide.
healthy state. The particular nutritional needs
of the elderly and those situations in which a
reduction in the amount of calories in the diet These recommendations are based on the best
is required to maintain a healthy weight have available scientific evidence and on the dietary
also been considered. These recommendations habits, customs and traditions of the Spanish
contribute to the prevention of cardiovascular population. For its preparation, the report of the
diseases, type 2 diabetes and some types of Scientific Committee of the Spanish Agency for
cancer, and can also help improve the health of Food Safety and Nutrition of July 27, 2022 has
the planet, as they consider the environmental been taken as a basis.
impact of food and aim to promote a more
sustainable consumption model. Eat Healthy, Move and Take Care of Your Planet.

To achieve both goals, it is important to increase

the consumption of products of plant origin, such
as fruits, vegetables and legumes, choose whole
grain cereals (wholegrain) and healthy fats such
as olive oil and those present in blue fish, to drink
tap water whenever possible and to reduce the
consumption of processed meats, saturated fats,
sugar and salt.

The Mediterranean diet pattern, which promotes

the consumption of fresh plant-based foods and
fish, together with a moderate intake of meat
and dairy products, and the use of olive oil as the
main fat to prepare meals, is in line with these
recommendations.

Small changes add up and can make a big

difference, both to human health and to the
health of the planet, since the scientific evidence
supports the idea that choosing healthy foods
can be as good for the planet as it is for the
health of people in the present and for future
generations.
 4

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

MORE VEGETABLES AND FRUITS

Consume a minimum of 5 servings a day (of You can mix raw and cooked products, fresh
which at least 3 of vegetables and 2-3 of fruits). vegetables, dressed with olive oil and vinaigrette
Consuming fruit juices is not a substitute for or steamed-cooked; and also consume vegetables
whole fruits. and fresh fruits as a snack.

Vegetable portion: 150-200 g. Examples: a The environmental impact of vegetables and

normal size flat plate of varied salad, a plate of fruits is low.
cooked vegetables or a cream of vegetables.
Prefer buying fresh seasonal, local, and minimally
Fruit portion: 120-200 g of fresh fruit. Examples: processed products (e.g., frozen) and products
a medium piece, a medium bowl of cherries or in bulk or recyclable packaging. Buy also those
strawberries or two slices of melon or watermelon. that have aesthetic defects, their properties are
exactly the same.
FURTHERMORE…
To make the most of and not waste, vegetables
Increase consumption of cruciferous vegetables and fruits can be used as part of other culinary
(sprouts, cabbages and radishes), dark green preparations, also consuming those with
leafy vegetables (spinach, chard, etc.), citrus aesthetic defects as they retain all their nutritional
fruits (oranges, lemons, mandarins, grapefruits, properties.
etc.) and red fruits (strawberries, raspberries,
blueberries, blackberries, etc.)

POTATOES AND OTHER TUBERS

IN MODERATION
Moderate the intake of potatoes and other FURTHERMORE…
tubers. Due to their high amount of fast-digesting
carbohydrates, they are not comparable to other Better consume cooked or steamed potatoes, that
vegetables. are part of traditional recipes.

Portion: 150-200 g. Example: one large potato or Potatoes are one of the foods with the lowest
two small ones. environmental impact.
 5

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

CEREALS, BETTER WHOLE GRAINS

Consume 3-6 servings a day, more servings FURTHERMORE…
if you live an active life with a high caloric
expenditure and no more than 4 servings if you Choose whole grain cereals such as
need to reduce caloric intake. wholegrain rice, bread, or pasta (preferably 100
%), minimising the consumption of foods made
Portion: 40-60 g or bread or 60-80 g of dry with refined flours.
pasta or rice. Examples: 3-4 slices, a bun or a
quarter of a loaf of bread, a normal bowl of rice The environmental impact of cereals is low.
or pasta.

The use of less

common cereals
improves crop
diversity

It is a good
adaptation
measure for
climate change

Choose cereals
such as sorghum,
millet, wheat, spelt
or buckwheat
 6

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

MORE LEGUMES
Consume at least 4 servings a week until Legumes, which are part of many Spanish
you get to consume them daily. Legumes are traditional spoon dishes, can also be prepared
an essential element of the diet, as they are an with other vegetable ingredients and consumed
important source of protein. in salads, as a garnish or as a purée.

If you are not used to regular consumption, it is To avoid waste, try to cook large quantities and
better to increase gradually the intake so that freeze them and also crush cooked legumes
they are well tolerated. leftovers and use them to prepare other dishes
such as hamburgers, meatballs, purées, etc.
Portion: 50-60 g dry or about 170 g already
prepared. Example: an individual dish. In addition, legumes have little environmental
impact and an affordable price.
FURTHERMORE…

Soak the legumes to facilitate their cooking and

digestion. If they are canned, choose low-salt
varieties.

STEP 1 STEP 2
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WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

MORE NUTS
It is recommended to consume 3 or more As nuts are high in calories, their consumption must
servings a week until you reach a daily serving be balanced with other foods that can also have a
intake. significant caloric contribution, such as cereals or
fats, in order to maintain a healthy weight.
Portion: 20-30 g. Example: 1 handful that allows
you to close your hand (about 15-20 units of small Watch out: Avoid the consumption of nuts by
fruits such as hazelnuts or almonds or 5 units of girls and boys under 5 years of age due to
large fruits such as nuts). choking hazard.

FURTHERMORE… Its environmental impact is variable, since

some production methods are environmentally
Choose those with no salt, fats or added sugars. unfriendly, such as almonds.
 8

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

MORE FISH, BETTER IF BLUE

Consume at least 3 servings a week, prioritising Lower environmental impact: wild fishing
oily fish (blue: sardines, anchovies, mackerel, (squid, tuna, salmon, cod or hake), that of small
scad, etc.; white: haddock, whiting, cod, etc.; fish that form large banks (sardine, herring or
seafood: mussels, etc.). mackerel) or some aquaculture species (salmon,
trout, bivalve molluscs such as mussel, clam,
Portion: 125-150 g. Example: 1 single fillet or oysters or razor shell).
several units of seafood.
High environmental impact: flat fish that do
FURTHERMORE… not form banks and that are caught with trawling
techniques, such as sole and crustaceans, such
Frozen and canned fish have same nutritional as lobster and shrimp.
value than fresh fish. If you consume canned fish,
choose low-salt varieties. Consume also the unusual varieties to avoid
discarding them when they are accidentally
The environmental impact of fish is variable fished.
depending on the fishing and farming techniques
used and the characteristics of each species.

Some fish species

(swordfish/emperor, bluefin
tuna, shark [school shark,
bonito shark, Spiny dogfish,
small-spotted catshark and blue
shark] and pike), can accumulate
large amounts of mercury

Pregnant or planning to
become pregnant or
breastfeeding women and
children aged 0-10 years
should avoid the consumption
of these species

But they can still consume other

types of fish
 9

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

EGGS IN MODERATION,
ACCORDING TO YOUR NEEDS
It is recommended to consume a maximum of 4 combinations with foods rich in saturated fats, such
medium-sized eggs a week. as some processed meats and refined flours, like
white bread or breading.
A median egg M weighs between 53-63 grams.
Eggs are an affordable food with a relatively
FURTHERMORE… low environmental impact. For animal welfare
reasons, if you can, choose eggs from free-range
Accompany the consumption of eggs with healthy chickens (pastured).
foods, such as salads, vegetables, fish and avoid

Pregnancy, Egg consumption

lactation is highly
and anorexia recommended
associated in these stages
with aging of life for its
are conditions high nutritional
with high contribution
nutritional and ease of
demand consumption
 10

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

MILK AND DAIRY PRODUCTS

IN MODERATION, ACCORDING
TO YOUR NEEDS
It is recommended to consume a maximum of 3 FURTHERMORE…
servings a day, without added sugars and with
low salt content. Due to the high environmental impact of dairy
products, it is suggested to reduce the number
Portion: 200-250 ml of milk (example: 1 glass or of daily portions if you consume other foods of
cup of milk), 85-125 g of fresh cheese, 40-60 animal origin (meat, fish, eggs, milk).
g of hard cheese (example: 2-3 slices of cheese),
125 g of yoghurt (example: 1 unit of yoghurt). It is preferable to consume whole dairy to avoid
waste of the extracted fat or its transformation into
butter, cream or saturated fat that is incorporated
into other products.

In situations of deficiency and high nutritional demand

(pregnancy, lactation, anorexia associated with aging), dairy
consumption is recommended for its high nutritional
contribution and ease of consumption

LESS MEAT,
BETTER IF WHITE
It is recommended to consume 0 to a maximum the diet and increase the consumption of other
of 3 servings of meat per week, prioritising the protein sources such as legumes.
consumption of white meat of poultry and rabbit
and minimising the consumption of processed The environmental impact of meat is greater
meat. than that of other types of food. Among meats,
the production of beef and lamb has the greatest
Each serving is equivalent to 100-125 grams. environmental impact.
Examples: 1 medium steak, ¼ chicken, ¼ rabbit.
When possible, choose products from farms where
FURTHERMORE… animal husbandry meets the highest standards
of animal welfare and eat all parts of the animal
Due to the scientific evidence on the relationship (including fatty cuts and offals), to avoid waste.
between meat consumption and health, it is However, it is recommended to choose lean cuts if
recommended to reduce the amount of meat in calorie intake needs to be controlled.
 11

WHAT SHOULD BE PRESENT IN A HEALTHY

AND SUSTAINABLE DIET

OLIVE OIL EVERY DAY

Use olive oil in all meals, as a dressing and in decreasing the risk of cardiovascular disease,
the preparation of food. diabetes, and overall mortality. Extra virgin olive
oil also has a higher organoleptic quality.
One serving is equivalent to 10 ml. Example:
1 tablespoon. With proper management, the cultivation of
olive tree can contribute to the conservation of
Due to its high caloric content, adapt the amount natural resources and the landscape value of
you consume according to your energy needs, the Mediterranean area, as well as to enhance
limiting its consumption in case of excess weight biodiversity.
or medical advice.

FURTHERMORE…

Virgin olive oil, is the oil of choice for its content

in beneficial substances for health as flavonoids,

WATER ALWAYS
Water is the drink of choice in a healthy diet. FURTHERMORE…

Drink water whenever you are thirsty. Always drink tap or running water. The
environmental impact of bottled water is much
Needs may increase in high temperature higher than that of tap water.
situations or during physical exercise.
 12

REDUCE AND EVEN

AVOID CONSUMING

PROCESSED FOODS HIGH IN

SUGARS, FATS AND SALT
Whenever possible, consume homemade food https://www.aesan.gob.es/AECOSAN/docs/do-
preparations. When consuming processed foods, cumentos/publicaciones/seguridad_alimenta-
choose those with lower content of salt, sugar ria/declaracines_nutricionales.pdf
and fats other than olive oil. You will find all this
information in the nutritional information on the
packaging.

BUTTER AND OTHER

SATURATED FATS
Reduce the consumption of saturated fats,
such as butter and other animal fats.

SALT
According to the recommendations of the World the container). You can use herbs and condiments
Health Organisation, the consumption of salt, (oregano, thyme, paprika…) to reduce salt
both added or present in food, should not exceed consumption.
5 g per day and table salt has to be iodised (check

SOME DRINKS
In order not to enhance the taste for sweet flavours, It is also recommended to reduce the consumption
minimise or avoid the consumption of sugary and of energy drinks by the general adult population.
sweetened beverages. Children under 18 years of age and pregnant
women should avoid its consumption.

...if you have

...if you are high blood
under 18, pressure,
ENERGY DRINKS pregnant or cardiovascular
AVOID breastfeeding problems, or
CONSUMPTION… sleep disorder
 13

SUPPLEMENT THE EFFECT ON YOUR HEALTH

OF YOUR DIET WITH PHYSICAL ACTIVITY

Physical activity is good for your heart, your body, Everyone can benefit from increased physical
and your mind. activity and reduced sedentary habits.
Physical activity is also beneficial for pregnant
Performing physical activity prevents and women, in the period after childbirth and for
improves the control of diseases and improves people with chronic conditions or with disabilities,
general well-being, both physical and mental. always following the recommendations of health
professionals.

HOW MUCH PHYSICAL

ACTIVITY SHOULD I DO?
Any physical activity is better than none and the 20-30 minutes of stretches (or throughout the
more, the better. Every physical activity counts. day), sports and recreational activities or travel
(on foot, by bicycle or on some other wheeled
It is better to start with realistic and affordable means of transport), as well as in everyday and
goals that can be met and gradually increase domestic tasks.
duration and intensity.
Adjust what you eat and the energy you spend
Physical activity can be integrated into work (for depending on your level of physical activity to
example, active breaks getting up every day). achieve and maintain a healthy body weight.
 14

SUPPLEMENT THE EFFECT ON YOUR HEALTH

OF YOUR DIET WITH PHYSICAL ACTIVITY

PHYSICAL ACTIVITY RECOMMENDATIONS BY AGE GROUP

GIRLS AND BOYS UNDER 1 YEAR

They should be active several times a day, They should not be restrained for more than
especially through interactive play on the an hour at a time.
floor. For infants who are not yet mobile, at
least 30 minutes in a face-down position is It is recommended not to spend time in front of
recommended. The more activity the better. screens.

GIRLS AND BOYS 1-2 YEARS OLD

A minimum of 180 minutes (3 hours) of physical Screens (mobile phone, gaming machines,
activity of any intensity is recommended, tablets, television, etc.) the less, the better. Avoid
distributed throughout the day. The more activity the its use by children under 1 year and 1 hour a day
better. maximum for children under 2 years.

They should not remain restrained for more

than 1 hour at a time or sitting for long periods
of time.

GIRLS AND BOYS 3-4 YEARS OLD

At least 180 minutes (3 hours) of daily They should not remain restrained for more than
physical activity of any intensity, of which at 1 hour at a time or sitting for long periods of time.
least 60 minutes must correspond to moderate
or intense physical activity. The more the Screens: The less, the better. Screen time should
better. not exceed 1 hour per day.

CHILDREN AGED 5 YEARS

AND OVER AND ADOLESCENTS

It is recommended at least 60 minutes (1 hour) that strengthen muscles and bones (impact
of moderate aerobic physical activity every activities, games that require carrying body
day. weight, running, jumping), at least 3 days a week.

Additionally, it is advisable to perform Screens: The less, the better. It is recommended

vigorous intensity aerobic activities (intense or to limit sedentary activities, especially the use
weightlifting exercises, cycling…) and activities of screens.
 15

SUPPLEMENT THE EFFECT ON YOUR HEALTH

OF YOUR DIET WITH PHYSICAL ACTIVITY

PHYSICAL ACTIVITY RECOMMENDATIONS BY AGE GROUP

ADULTS UNDER 65 YEARS OLD

Each week, perform at least 150 to 300 minutes running at a fast pace, playing sports, etc.). In
of moderate-intensity aerobic physical addition, perform muscle-strengthening activities
activity (walking at a good pace, cycling at a 2 or more days a week.
calm pace, dancing softly…) or a minimum of 75
to 150 minutes of vigorous-intensity aerobic Limit the time you spend on sedentary activities.
physical activity (cycling at a fast pace, dancing
vigorously, climbing stairs fast, swimming and

OVER 65

In addition to the recommendations already done physical activity before, it is recommended

mentioned for the previous age group, it is to start with small doses and gradually increase
recommended to prioritise activities to the duration, frequency and intensity.
enhance strength and balance. People over 65
years of age should be as active as their functional It is important to incorporate physical activities
capacity allows them and adjust their level of that prioritise balance, coordination, and muscle
effort to their physical condition. If you have not strengthening.

FURTHERMORE...

Moderate physical activity is the one that makes Any type of physical activity, even of mild intensity,
it a bit difficult to talk while practising, but allows is better than lying down or sitting for a long time
you to have a conversation. (sedentary lifestyle).

Intense physical activity makes it difficult to hold a In everyday activities, in the workplace, in
conversation and the person is out of breath and household tasks or when travelling, you can add
gasps when practising. physical activity time by climbing stairs, taking
active breaks, moving on foot or by bicycle, etc.

MOVE MORE, SIT LESS, AND EXERCISE.

 16

SOME PRACTICAL IDEAS

WHEN BUYING

*better
Carry your shopping bag or basket with you,
made of fabric or mesh; do not consume
* The consumption of local food can favour
economic development and establishment of
plastic unnecessarily. employment in rural environments of our country.

*amount
Make a list of what you really need. Adjust the
you’re going to buy based on what you’ve
* Eating seasonal foods helps to maintain
a sustainable agriculture and to protect the
calculated you’re going to eat and the capacity of environment.
the fridge.
*andRead the nutritional information on foods
*to Do not discard ugly pieces of fruit so as not
contribute to food waste. Choose the fruits at
beverages labels. In some products you
will find the Nutri-Score system, a front label that
the right point of maturation, taking into account reflects in degrees the overall nutritional quality
that some will surely be eaten after a few days, of a food: from higher quality (letter A and green
thus preventing them from spoiling. colour) to lower quality (letter E and strong orange
colour). Choose from the products you are looking
*packaging
Whenever you can, buy in bulk and if you use
, make it recyclable.
for, those with the letter A or B.

*impact
Choose fish species with less environmental
and that respect the most sustainable fishing
techniques. You can consult for example:
*to Check the date marking of the food and learn
differentiate between the use by date and the
https://www.msc.org/es best before date.
https://es.asc-aqua.org/
https://www.youtube.com/watch?v=Aqhv-4ZkgXQ

WHEN COOKING

*eatLearn how to cook and try recipes that help you

tasty and healthy.
* If you are going to use the oven, try to cook
several foods at once.

*of Plan weekly menus considering the frequency

consumption of these recommendations and
* Freeze and store safely to prevent wasting.
The ideal cooling temperatures range from 0 to
organise the purchase, storage and reuse of food 5ºC. In the freezer, food can be stored for several
to minimise food waste. months below -18°C.

*properties.
Steaming food maintains its nutritional https://www.aesan.gob.es/AECOSAN/docs/do-
cumentos/publicaciones/seguridad_alimentaria/
congelar_descongelar.pdf
*of your
Include vegetables, fruits and legumes as part
culinary preparations. https://www.youtube.com/watch?v=L2868s638g4
 17

SOME PRACTICAL IDEAS

WHEN EATING

*processed
Prefer eating fresh, unprocessed or minimally
foods.
* A healthy
consist of 50%
plate can
fruits and
vegetables, 25% whole
*to achieve
Adjust what you eat and the energy you expend
and maintain a healthy body weight.
grains, and 25% healthy
protein. The Spanish Agency
for Food Safety and Nutrition
*localPrefer eating whole pieces of seasonal and
fruits and vegetables, and of different
has prepared a healthy
dish in which in addition
varieties and colours. to the recommendations
of consumption of the
*youEatcanmore legumes, not just in winter. In summer
put them into salads.
different foods, includes
recommendations on physical
activity.
*withIt issweet
better not to favour the consumption of foods
taste (with sugar or sweeteners) or HEALTHY EATING VIDEO
salty so as not to accustom the palate, especially
in childhood, and thus control the consumption of
sugar and salt from very early ages.
*company,
Take your time and eat at ease, if you can be in
better. Enjoy the food!

MOVE MORE
AND SIT LESS

*physical
Take advantage of daily tasks to do more
activity: walk, even for short distances, *steps
You can use step counters to count your daily
and progress to at least 7,000-8,000 steps
climb stairs, walk with family or friends, walk (equal to about 6 kilometres).
while on coffee break instead of sitting down…

*cityYou can use the sports facilities of your

council (in parks or sports centres) to do
maintenance activities or practise a sport.

FIND OUT MORE

https://www.aesan.gob.es/AECOSAN/docs/documentos/seguridad_alimentaria/evaluacion_riesgos/
informes_comite/INFORME_RECOMENDACIONES_DIETETICAS.pdf

https://www.aesan.gob.es/AECOSAN/web/nutricion/seccion/estrategia_naos.htm

https://www.aesan.gob.es/AECOSAN/web/para_el_consumidor/seccion/recomendaciones.htm
18

AT A GLANCE
VEGETABLES
At least 3 servings per day of 150 to 200 g. For example, a plate of salad, cooked
vegetables or a cream. And better if the purchases are fresh and local!

FRUITS
At least 2-3 servings per day from 120 to 200 g. If the fruit is local, even better. And
remember, even if they have aesthetic defects they are just as good. Eat them!

CEREALS
Between 3 and 6 servings a day and better if they are whole grain, depending on
whether you lead a more or less active life. Consume different types of cereals to promote
crop diversity. Long live diversity!

PROTEINS
Take at least 4 servings of legumes, 3 of nuts without salt or added fats, 3 of fish and
up to 4 eggs per weak. Plus no more than 3 dairy a day with no added sugars. As for
meat, reduce its consumption, for your health and that of the planet!

OLIVE OIL
Use it in all meals, as a dressing, and in the preparation of food. The consumption of
olive oil favours the conservation of olive trees. Olive tree growing can contribute to the
conservation of natural resources and the landscape value of the Mediterranean area, as
well as to enhance biodiversity.

PHYSICAL ACTIVITY AND SEDENTARY LIFESTYLE

Walk at least 7,000 to 8,000 steps a day. WHO recommends 75-150 minutes of intense
physical activity per week. Your body and mind will thank you.

Don’t stop! Every Movement Counts!

WATER
Water is the drink of choice in a healthy diet. Drink water whenever you are thirsty.
Needs may increase in high temperature situations or during physical exercise.
SUSTAINABLE DIETARY AND PHYSICAL ACTIVITY RECOMMENDATIONS
DECEMBER 2022
PUBLISHER: SPANISH AGENCY FOR FOOD SAFETY AND NUTRITION