If you want to start the summer with a healthy diet and balanced, that is, a healthy diet that surely, in addition to pursing enough energy to start the day at top, you can lose weight and hopefully lose the bad habits!.

Do not forget to include breakfast in your new diet healthy and balanced food containing:

- Calcium is involved in the transmission of nerve impulses. It is very important to absorb it, so we must avoid alcohol and coffee if we have difficulty in absorbing. A d IETA healthy and balanced should be composed of some of these calcium-rich foods: cheddar, mozzarella, sardines in oil, olive oil, skim milk, cooked spinach, broccoli, nuts, egg yolk, etc. These are some of the Mediterranean foods that provide more balance to your diet . According to the table of the nutrition department of the IOM (Institute of Medicine) both men and women should consume about 1000 mg of calcium daily.


- Iron: influences on performance and endurance. This is a vital trace element for the creation of red blood cells, and also hemoglobin. The lack of iron in the body can produce tiredness, mood disturbances, anemia or immune deficiency, among others. In our proposal, healthy diet and taking iron balanced if we eat foods such as soybeans, lentils, oatmeal, fresh spinach, whole wheat bread and beans, are some of the iron-rich foods that will help us maintain a healthy diet .

- Vitamin B, especially B1, B6 is found in the Mediterranean diet with foods such as melon, chicken and bananas and B12 in the liver, eggs and cheese, the latter important to counteract the stress and facilitate the intellectual agility .