Healthy eating habits and Mediterranean diet recommendations

Health experts and nutrition guides emphasize the importance of structured meal planning and adherence to the Mediterranean diet to maintain digestive health and combat the negative effects of ultra-processed foods.

The Spanish Digestive System Foundation (FEAD) recommends returning to basic nutritional principles to support the microbiota. Key recommendations include prioritizing extra virgin olive oil, consuming legumes two to three times per week, and eating seasonal fruits and a wide variety of foods. This approach aims to counter the prevalence of refined sugars, trans fats, and additives found in ultra-processed products.

Effective nutrition also relies on organization. Planning weekly menus can help ensure a balanced intake of proteins, vegetables, and carbohydrates, making it easier to maintain healthy habits despite busy daily schedules.