The report of the Scientific Committee of the Agency for Food Safety and Nutrition (AESAN) is now available, which reviews and updates the dietary recommendations for the Spanish population, including the daily consumption of virgin olive oil (preferably raw).
To establish these recommendations, the Scientific Committee, as the agency's risk assessment body, has reviewed different dietary guidelines based on national and international foods, comparing them and adapting them to the Spanish model.
The Scientific Committee recommends adopting a healthy and sustainable diet characterized by a predominance of foods of plant origin and a moderate consumption of foods of animal origin. Specifically, it is recommended to consume: 2-4 servings / day of vegetables (raw and cooked); 3-5 servings / day of fruit (occasionally substituted for juice); 4-6 servings / day of cereals (preferably whole grains); 2-4 servings / week of legumes; 2-4 servings / day of milk and derivatives; 2-4 servings / week of meat (preferably chicken or rabbit and no more than 2 servings / week of red meat); At least 2 servings / week of fish (1-2 servings / week of blue fish); and 2-4 eggs / week.
In all cases, according to AESAN, the consumption of seasonal and local products should be promoted.
In addition, daily consumption of water (1.5-2.5 liters) and virgin olive oil (preferably raw) is recommended, as well as weekly consumption of nuts without added salt.
Also, caloric intake must be balanced with caloric expenditure. Fats should not exceed 30% of the total caloric intake, monitoring the presence of saturated fats.
For its part, the consumption of free sugar should be less than 10% of the total caloric intake and the consumption of salt below 5 grams per day (equivalent to less than 2 g of sodium per day), avoiding as much as possible the foods with added sugars and salt.
Finally, it states that food waste should be reduced as an additional measure to take care of our planet and contribute to a more sustainable environment for future generations.