The document provides basic rules for good nutrition, including drinking at least 2 liters of water per day, limiting fat intake to 60 grams per day, eating meat only twice a week, eating fish at least twice a week, avoiding alcohol, eating whole grain breads regularly, eating a lot of vegetables and fruits, and eating less salt. Following a balanced diet can provide benefits such as vitality, energy, fitness, immune system boost, improved sports performance, delayed aging effects, reduced tiredness, protected teeth, enhanced concentration, and prevention of illnesses like heart disease, cancer, diabetes, and gallbladder disease.

1. Good
nutrition

2. Basic rules of good nutrition

3. Drink a lot of water
You should drink at
least two litres of water
each day.

4. Reduce fats intake
You should not eat more
than 60 grams of fat
during the day.
Choose for example extra
virgin oil of olives.

5. Eat meat only twice a week

6. Increase intake of fish
You should
eat fish and
seafood at
least twice a
week, but
remember:
The more,
the better!

7. Avoid consumption of alcohol
Drink water!

8. Eat breads regularly
Also you should
eat wholemeal
baked goods
regularly

9. Eat a lot of vegetables and fruits

10. Eat less salt

11. MAINTAINING A BALANCED DIET
BY HEALTHY EATING CAN:
 Give you vitality and energy for life
 Help you stay fit
 Boost your immune system
 Improve sports performance
 Delay the effects of aging
 Help beat tiredness
 Protect teeth
 Enhance your ability to concentrate
 Ward off serious illnesses like heart disease,
certain cancers, mature-age onset diabetes,
and gallbladder disease