Food provides the nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water.

Healthy eating is not hard. The key is to:

  • Eat a variety of foods, including vegetables, fruits, and whole-grain products.
  • Eat lean meats, poultry, fish, beans, and low-fat dairy products.
  • Drink lots of water.
  • Limit salt, sugar, alcohol, saturated fat, and trans fat in your diet.
  • Saturated fats are usually fats that come from animals. Look for trans fat on the labels of processed foods, margarines, and shortenings and avoid eating them.alimentacion_saludable


The Body mass index (BMI) or Quetelet index is a value derived from the mass (weight) and height of an individual. The BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of kg/m2, resulting from mass in kilograms and height in metres.

Commonly accepted BMI ranges are underweight: under 18.5, normal weight: 18.5 to 25, overweight: 25 to 30, obese: over 30.

For calculating your BMI:

\mathrm {BMI} ={\frac {{\text{mass}}_{\text{kg}}}{{\text{height}}_{\text{m}}^{2}}}={\frac {{\text{mass}}_{\text{lb}}}{{\text{height}}_{\text{in}}^{2}}}\times 703

How to stay Physically Healthy

Step 1

Eat your fruits and veggies. The U.S. Department of Agriculture recommends six to 11 servings of whole grains, three to five servings of vegetables, two to four servings of fruit, two to three servings of protein, and two to three servings of dairy. Enjoy fats and sweets sparingly, and choose healthy fats such as olive, coconut and avocado oil.

Step 2

Exercise regularly. The Centers for Disease Control suggests at least 150 minutes of medium-intensity exercise per week and strength training at least two days per week. Brisk walking counts, and it’s okay to exercise for a few minutes at a time as long as you meet the 150-minute mark before the week is up. If you’re not into pumping iron, try exercises that use your body weight for resistance, such as yoga.

Step 3

Visit your doctor, dentist and gynecologist for yearly checkups. They can help keep a small problem from turning into a big one.

Step 4

Ask your doctor for a referral to a psychologist if you’re feeling depressed or anxious. Stress and loneliness elevate cortisol levels, which can lead to weight gain and send your sympathetic nervous system into overdrive. This can raise your blood pressure, compromise your immune system and even cause heart disease.

Step 5

Get seven to nine hours of sleep a night. If you suffer from long-term insomnia or excessive need for sleep, make an appointment with a sleep clinic. You may suffer from a treatable condition.


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Nutrition. Retrieved september/01/2016 from

National Heart, Lung and Blood Institude. Calculate Your Body Mass Index. Retrieved September 11, 2016 from

Smithson, N. How to Stay Physically Healthy. Retrieved September 11, 2016 from

Centro TIC ARCOIRIS. (2016) Información Nutricional: Verduras y Hortalizas. Retrieved September 12, 2016 from