Breakfast: Never forget to eat food in the morning, because they will give you the energy to carry out your activities. You can prepare a yogurt with pieces of fresh fruit and granola.
At lunch Substitute the fried for the roast: Avoid fried foods or that are cooked with plenty of oil, instead eat grilled, baked or boiled dishes.
Eat fish: Include salmon, sardines and fresh tuna in your food. This type of seafood is high in essential nutrients such as Omega 3, which helps prevent heart disease.
Reduce your meat intake: Try not to eat it two or three times a week; You can replace it with legumes and grains. Also, it decreases your consumption of fats, cholesterol and increases that of vitamins, minerals and fiber.
Do not forget dinner: At night eat light foods that do not disturb your sleep. like a small serving of nuts.
Increase fiber: The average consumption of food of this type is 20 to 38 grams per day for men and women.