The scientific report on food was carried out by AESAN, the Spanish Agency for Food Safety and Nutrition under the Ministry of Consumer Affairs headed by Alberto Garzón. In it, nutritional recommendations linked to the field of sustainability, sinceas Dr. Ujué Fresán indicated: “It is no longer enough to recommend healthy diets, but they must also be sustainable.”
One of the most outstanding points of the scientific report had to do with the approximate recommendations of intake by food groups. Of course, these guidelines are general and in special cases such as allergies and food intolerances they must be adapted:
- 5 daily servings of fruits and vegetables, of which 3 belong to vegetables and 2-3 to the group of fruits. Fruit juices are not substitutes for whole fruits.
- 3-6 servings of cereals per daydepending on the level of physical activity. It is advisable to prioritize foods made from whole or whole grains and minimize refined flours.
- 4-7 servings of legumes per week, since they provide proteins of great nutritional value and slow-digesting carbohydrates. Legumes generate a low environmental impact. It is recommended to prioritize plant-based foods as the main sources of protein in the diet.
- 3 or more servings of fish per weekprioritizing blue fish over white.
- 0-4 eggs a week.
- 0-3 servings of dairy per day maximum, avoiding added sugars and high in salt. Reduce more if other foods of animal origin are consumed.
- 0-3 servings of meat per week at most, prioritizing lean meats such as rabbit and poultry. It is recommended to minimize processed meat, as well as beef and lamb due to its great environmental impact.
- 3 or more servings of nuts a week.
- Water as main drinkwhenever possible from the tap.
Less animals, more vegetables
The most interesting novelties included in this report have to do with the link between nutrition and sport, both key variables in maintaining a healthy state. Regarding dietary recommendations, much emphasis is placed on reducing the intake of foods of animal origin and prioritize vegetable protein sources. We can see this in the recommendation from “zero” portions of foods such as meat, dairy or eggs, implying that they are not essential foods in a daily diet and betting fully on plant-based diets.
This communication strategy linked to the reduction of foods of animal origin in the diet has been applied for a long time by the Ministry of Consumption, which led to certain past controversies in relation to the macro-farms and some statements by Minister Alberto Garzón himself. However, as much as it bothers certain sectors, the truth is that reducing the consumption of meat and food of animal origin is not only urgent for health reasons, but also for sustainability. And science continues to prove it.
More sustainable food to combat climate change
This was confirmed by Minister Garzón himself with his statements linked to current consumption patterns and climate change. “Summers as extraordinarily warm as the one lived have a direct relationship with our individual activity and as a society. The recommendation to consume locally is important, not only for nutritional reasons but also for social and environmental reasons”.
Isabel Peña-Rey, director of AESAN, also focused on the high rates of childhood overweight that Spain has, close to 40%. ”The issuance of this report has meant an enormous effort, but a necessary one in terms of public health. Some notable novelties are the inclusion of cooking techniques and physical activity to improve our health. In addition, the report also emphasizes the fight against climate change through our food choices”.
The importance of physical activity to maintain health
Other scientists who presented the report were Susana Aznar, PhD in Physical Activity and Health Sciences, and Esther López, coordinator of the report and Professor at the Autonomous University of Madrid. Each of them offered different recommendations in their respective fields. For the physical activity and sport Guidelines have been introduced according to age group, something quite new beyond food, along with other key points:
- Physical activity can be integrated into both work and everyday tasks without being complicated. We must make being active the easy option.
- Physical activity is good for your heart, body, and mind.
- Any movement is better than nothing, the more we do the better.
- All physical activity counts: climbing stairs, walking, walking around our neighborhood.
- Muscle strengthening is very necessary to improve body mass, especially in older ages.
- Sedentary lifestyle is a great plague that we must combat. All people can benefit from physical activity and reduce sedentary habits.
- The famous “10,000 steps a day” may not be enough: the intensity of the sport practiced matters much more. However, you have to “add steps to life”.
- An increase of 1000 steps per day significantly reduces mortality.
- Every movement counts, move because all this gives us great health.