1) Stay lean throughout life. Calculate the body mass index (BMI = weight in kg divided by height in meters squared. Es: 70 kg h = 1.74 70 / (1.74 x 1.74) = 23.1). A normal range is between 18.5 and 24.9.
2) Staying physically active every day (brisk walking at least half an hour a day. Reaching an hour or a sport).
3) Limit your intake of high caloric density foods (processed foods, pre-cooked, pre) and avoid the consumption of sugary drinks.
4) Base your diet on foods of plant origin, with non-refined cereals and vegetables in each meal. Summing up vegetables and fruit are recommended at least five servings a day. Avoid potatoes.
5) Limit your intake of red meat (lamb, pork, beef, calf) and avoiding the consumption of preserved meat (salami, ham, sausage). Do not exceed 500 grams per week anyway.
6) Limit your intake of alcoholic beverages. A glass of wine a day is fine, but only during meals.
7) Limit your intake of salt and salted foods. Avoid foods contaminated by molds, particularly for cereals and legumes.
8) Ensure a sufficient supply of all essential nutrients from food. The intake of food supplements (vitamins or minerals) is not recommended.
9) Breastfeeding children breastfed for at least 6 months.
10) Do not use tobacco.
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