A Correct feeding doesn’t require to undergo restrictive diets, to have deep knowledge of dietary or to follow comp1icados calculations: coarse with eat in a balanced way, consuming allowances belonging to seven fundamental groups daily.
The readiness of a wide variety and of an appropriate quantity of allowances under conditions of satisfying the basic energy and nutritional necessities. without minimizing the cases of insufficient food contribution that unfortunately even register in Spain as well as in the rest of the western world (without considering the tragedy of the hunger in the developing countries), it is necessary to point out that today in day they register with more frequency alimentary excesses that nutritional lacks. The tendency to eat more than the necessary thing, together to the preference for certain types of allowances, neglecting other, it is translated in an unbalanced energy contribution and of nutrients (mainly fatty and proteins), with the rising risk of incurring in some pathological squares of fundamentally nutritional origin, as the obesity, the hypertension, the arteriosclerosis, the diabetes, etc. Of everything is deduced it that it is necessary to control the quantity and the variety of the allowances that we eat to newspaper.
A LITTLE OF EVERYTHING 
To reach the objective it is not necessary, however, to have deep knowledge of dietary or to carry out complicated calculations: in most of the cases and I eat coarse prevention with following certain elementary norms, to know, although it is in a superficial way, the composition of the main allowances and to obtain information on the most convenient form of conserving them, to cook them and to combine them among if to compose the menu or the daily diet.
Above all, it is necessary to control the own weight: at least once a week it suits to be weighed in a good one it tilts to be possible repeating the operation at the same hour and under the same conditions for example in the morning, nothing else to get up. An increase of weight, although minimum, is indication of an alimentary excess and a sign to diminish the doses of allowances. To this respect it is always of utility to satiate the appetite with contained, energy and rich first floor allowances in fiber, I eat the vegetables and the integral cereals for example.
Neither he/she should not forget the utility of the physical exercise: a walk helps to burn some calories in excess.
When one observes an increase of weight, the first reaction it is often to eliminate the bread and the pastas of the foods, as yes these the only allowances that you/they put on weight were. ! How great error! They don’t exist allowances that of for yes they put on weight or lose weight, in the same way that it doesn’t exist neither in natural neither transformed state an universal food and I complete that goes well in all the situations and in uncontrolled quantities. This way, it is not possible to feed alone with the help of vegetables, for example, or of milk.
The best form of satisfying the demands of the organism in a balanced and acceptable way consists on appealing to a wide range of allowances and its opportune combination. Easy to say, but how you hace7
This task can be easier yes they are subdivided the allowances in seven big groups, each one of them characterized by one or more nutrients. To be sure of not incurring in alimentary imbalances, coarse with preparing the daily menu so that they are present every day one or several products (fresh or conserved) of each one of the seven groups.
Naturally, the options will be carried out trying to vary the most possible thing the elements inside each group and the combinations with the other groups. He/she wants to tell it that the typical fillet will be alternated with other meats, as the chicken and white meats, the pig, the fish, etc. that in turn will combine so much with the cereals and its derivates, like with the potatoes and the dozens of vegetables that are to our disposition.
If this rule is continued it won’t be necessary to integrate the diet with vitamins, proteins or other components except for, obviously, the exceptions valued by the head doctor or the specialist.
Lastly, it is necessary to make mention of the distribution of the foods. If a good day it begins with the morning, a feeding balanced debit side to begin with a good breakfast, at least for two reasons: to reduce the interval among the two main foods (the food and the dinner), guaranteeing this way the necessary energy supply to undertake the labor activity or of study; to avoid the excessive heaviness of the main foods and the rising overload of the digestive system. In many cases, abroad, the breakfast is a properly this meal that substitutes partly that of noon. The typical cup of coffee drink quickly and running before leaving house is not enough; it is better to prepare a breakfast with milk, yogurt or a milky derivate, bread or cereals, honey or marmalade and, if one wants, also some fruit. Otherwise, the fruit can waste away to half tomorrow, when it will surely be digested better and it will also be good to break the fast. The interval among food and it has dinner it can also be interrupted with a snack: tea, sweet, fruit and a good ice cream is even valid options for such occasions.
The seven fundamental groups of allowances.
GROUP 1: MEATS, FISH AND EGGS
They provide proteins of high quality, iron and vitamins of the complex B. are preferable the lean meats and ‘white" (chicken, rabbit and turkey) and the fish. With regard to the eggs, a number of 3 a week is considered appropriate. He/she seeks advice to limit the consumption of fatty meats and of sausages.
GROUP 2: MILK AND DERIVED
They provide calcium and proteins of high quality. They are preferable the milky derivates and the less rich cheeses in fat.
GROUP 3: CEREALS, DERIVED AND TUBERS
They provide complex carbohydrates (starch), proteins of half quality and vitamins of the complex B. are better to decant for the less refined and richer products in fiber.
GROUP 4: VEGETABLES
They provide fiber, mineral elements (iron and other) and proteins of half quality that, in combination with those of the cereals, they reach a qualitative level comparable to that of the proteins of the groups 1 and 2. To alternate Jews, peas, chickpeas, lentils, etc.
GROUP 5: OIL AND FATTY AS CONDIMENT
Their consumption should be controlled and to be limited; anyway they are preferable the oils of vegetable origin that the fats of animal origin (butter, cream, bacon, hog’s lard>.
GROUP 6: VEGETABLES AND FRUIT (vitamin A sources)
Those of dark yellow-orange or green color are important vitamin A sources, as well as of other vitamins, mineral elements and fiber.
GROUP 7: VEGETABLES AND FRUIT (vitamin sources C)
Citric, kiwi, tomato and pepper mainly are abundant sources of vitamin C, but they also contain other vitamins, minerals and fiber.
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