The new year begins and with it the new resolutions to eat healthier and keep in shape, especially after the Christmas feasts. Here are some tips for this coming January:

Eat five meals a day, all with a food rich in healthy fats (nuts, olive oil, oily fish), a highly bioavailable protein (whole egg, cow’s milk, fish, beef, chicken, rice) and a carbohydrate based on fruit or vegetables with a low glycaemic index (grapes, plums, peaches, grapefruit, apple, broccoli, cabbage, lettuce, onion, red pepper, green beans, tomatoes, aubergines) or wholegrain cereals. Include an ounce of dark chocolate and a glass of red wine in all dinners.

Distribute foods throughout the day to suit our needs and human biorhythms: foods with a higher glycaemic load (carbohydrates that provide more energy in the form of glucose) in the early part of the day (from 6 am to 6 pm), and more structural foods (dairy, meat, fish, eggs and seafood) in the later part of the day (from 6 pm to 6 am). Drink plenty of water. At least two litres per day.

Avoid sweets and pastries, spirits, butter and lard, overly sweet fruits, regular coffee, fried or battered foods, products made with refined flours and cereals, fatty cheeses and sausages, pasta and potatoes.

It doesn’t seem so difficult, does it? Try our daily menus at L’Atlàntida, where you will find everything you need to get over the year start.