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The NAOS Pyramid

The NAOS Pyramid is a teaching aid prepared by the Spanish Agency for Food Safety and Nutrition, which uses diagrams and simple advice to provide guidelines on the consumption frequency of the different types of foods which should form part of a healthy diet, in combination with physical exercise. For the first time, the two factors are represented together on the same graph. The NAOS Pyramid aims to disseminate information on the adoption of healthy eating habits and to encourage the taking of regular exercise in the population. In addition, using the NAOS Pyramid game, you can learn about which foods you should eat and what physical exercise is required to attain a healthy lifestyle.

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Physical activity – daily

Do at least 30 minutes of moderate physical activity every day, such as going for a stroll, walking to work or school, taking the dog out for a walk or taking the stairs instead of the escalators.

Physical activity – occasionally

Only spend a small amount of time undertaking sedentary activities like watching television, playing videogames or using the computer.

Physical activity – several times a week

Play a sport or take exercise several times a week, such as gymnastics, swimming, tennis, athletics or a team sport.

Water

Water is essential for good nutrition and you should drink a minimum of between one and two litres a day.

Diet – daily

Foods such as fruit, vegetables, cereals, dairy products, bread and olive oil should form the basis of a person’s diet and should be eaten daily. Rice and pasta can be alternated.

Diet – occasionally

Some foods should only be eaten occasionally, such as buns, cakes, soft drinks, sweets, crisps and other similar foods.

Diet – several times a week

White fish, oily fish, pulses, eggs, meat, cold meat and nuts are important foods and should be eaten with other food types. They should be consumed several times a week, but not every day.

 

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