"Healthy Plate" is a food guide, created by the Harvard School of Public Health, for healthy and balanced eating.

Half of the plate should be made up of vegetables and fruit (35% vegetables and 15% fruit), both fresh and cooked, and the more varied the better. To meet this objective, it is recommended to eat at least one vegetable dish a day, for example at lunch or dinner, and at least two portions of fruit daily.  This ensures an adequate intake of vitamins, minerals, fibre and water.

A quarter of the plate should be made up of wholegrain cereals, which provide starch and fibre: wheat, barley, oats, rye, fonio, spelt, etc. This would be made up of the group of all types of wholemeal breads, rice, pasta and potatoes. The slow-release, complex carbohydrates contained in these wholegrain cereals prevent insulin spikes. 

The last quarter of the plate (25%) would be made up of protein of high biological value, of both animal and vegetable origin. This group includes meat, fish, eggs, pulses and nuts. 

• Red meat that does not come from lean meats, sausages and highly processed foods should be restricted.
• Choose healthy oils, especially olive oil. Sunflower, corn, soya are also valid. Avoid hydrogenated vegetable oils. In general, oil consumption should be moderate, especially if you are overweight.
• Hydrate by drinking water. Avoid sugary drinks.
• Limit milk and dairy products to 1-2 servings per day. 
• Finally, it should be noted that the quality of the products, and the way they are cooked, will ensure that the dish is even healthier.

The calorie profile best suited to a good quality diet consists of 50-55% of energy from carbohydrate-rich foods, 12-15% from protein foods (including animal and vegetable protein) and 30-35% from high nutritional quality fats.

The energy distribution during the day should be divided into six energy bands. Breakfast should provide about 20% of the daily energy intake, 10-15% should come from mid-morning and mid-afternoon intake, 25-35% of the energy from lunch intake and 25% of the kilocalories from dinner intake.

Consensus document on specifications for university coffee shop and canteens

Menu

• Offer pulses at least twice a week.
• Limit the offer of fried and battered food to a maximum of 20% of all dishes offered per week.
• For two-choice menus, the frequency of processed or red meat dishes should not exceed two servings per week (serving size 125-150 g). For menus with three options or more, the frequency should be a maximum of three portions per week.
• In the second course options, meat may only be present in one of the dishes offered.
• Vegetable side dishes (not including root vegetables or maize) in case of menus with two options to choose from, the frequency has to be at least once per day. In case of establishments with three options or more, the frequency has to be at least twice a day.
• The menu shall include water as the default beverage.
• Wholemeal bread should be offered.
• Fresh, whole or minimally processed fruit and/or natural yoghurts with no added sugar/sweetener shall be provided in the dessert offer.
• Menus adapted to food allergies and intolerances will have to be served on request.
• Offer alternative options on the menu itself, taking into account cultural, ethical or religious reasons.
• In the case of a menu with three options, at least one vegetarian first course and one vegetarian second course must be offered. In the case of menus with two options, at least one vegetarian option must be offered among the first and second courses offered.
• The main cooking techniques used are steaming, baking, sautéing, boiling, grilling and raw.

Recommendations

• Check nutrition labelling. 

• Include foods containing omega-3 fatty acids.

• Include foods containing soluble fibre 

  • Bifidogenic effect that modulates the immune system: Prevention of infections, allergies, irritable bowel syndrome, etc. In addition to preventing dysbiosis in the colon flora, which activates pathways for the synthesis of neurotransmitters.
  • Decreases a sudden rise in blood glucose (reduced risk of insulin resistance: diabetes II).
  • Less contact time with toxic substances: Less risk of inflammatory situation. 

• Include foods containing insoluble fibre (whole grains and pulses).

  • Less satiety, less risk of obesity.
  • Lowers serum cholesterol and the risk of coronary events.
  • Reduces the risk of diabetes.

Consensus document on technical specifications for vending machines

Cold drinks vending machines

They should contain a minimum of 70% of products considered healthy and a maximum of 30% of other products, as indicated below.

Choose more water and fruit and less sugary soft drinks.

Solid product vending machines

Vending machines shall include a minimum of 60% of products (if a product is repeated it will only count once for this percentage) that meet all of the following criteria per 100 grams of product*.

• <= 400 Kcal
• <= 15.6 g total fat
• <= 4.4 g of saturated fat
• <= 1 g of trans fatty acids
• <= 30 g of sugar
• <= 1 g  of salt or 400 mg of sodium

With the exception of products such as raw or roasted nuts and roasted or baked savoury snacks (not containing added sugars or hydrogenated vegetable fats, palm fat or shortening).

* Criteria based on the Spanish Agency for Consumer Affairs, Food Safety and Nutrition (AECSAN) consensus document on school feeding (21 July 2010).

Try to reduce your intake of saturated fat (SFA) and simple sugars.

• Actions to improve vending machines

Within the framework of Healthy Universities, at the UCLM we join the initiative of the Spanish Network of Healthy Universities (REUS) para presentar un documento to present a document with healthy, seasonal and typical recipes from each of the areas of each participating university.

The aim of this activity is to raise awareness of healthy recipes from other parts of Spain and that, with the publication of all of them, the university community can make them.

The following recommendations have been taken into account in the preparation of the healthy straights presented here:

Include:

• Vegetables and/or fruits, preferably seasonal, which can be raw or cooked.
• Carbohydrates, preferably unrefined (wholegrain rice and pasta, pseudocereals, pulses and/or tubers).
• Protein, which can be of both animal and vegetable origin: 

a) Animal origin: unprocessed lean meats, fish, seafood, eggs and dairy products.

b) Vegetable origin: pulses, nuts, dried fruits...

• Healthy fats: olive oil, avocado, nuts.

Avoid: 

• Sugars (table sugar, jam, marmalade, honey, syrups, syrup...)
• Unhealthy fats (cream, butter, margarine, mayonnaise, lard...)
• Lean red meat and processed meat (beef, pork, lamb, sausage, paté, hamburgers, sausages...)
• Processed preparations and concentrates (sauces, pre-cooked broths, meat extracts, stock cubes...)

Healthy recipe book of the REUS

• Healthy spring recipes 2017-2019
• Healthy summer recipes 2016-2018
• Healthy autumn recipes 2016-2018
• Healthy winter recipes 2016-2018

We have already launched some actions related to the promotion of healthy nutrition on the UCLM campus:

• Organization of the workshop "how to prepare your weekly menu in one day", given by the nutritionist Irene Lopez (Mapfre) on 18 September, 16:00h.

• Participation in the 2nd edition of the "Fruit Challenge" competition. The UCLM joined other healthy Spanish universities in the campaign aimed at promoting the consumption of seasonal fruit among the university community in all campus buildings. 

• Design and distribution of placemats and posters that have been distributed throughout the university campus buildings. This material contains recommendations related to nutritionally appropriate choices to maintain a healthy diet and lifestyle.

The water

• It is an essential nutrient for humans.
• It does NOT provide calories as it cannot be oxidised by our body to obtain energy.
• It is the major component of the human body (70-75%), protecting and lubricating muscle and joints.
• It contributes to the regulation of body temperature, is involved in the transport of nutrients to the cells, facilitates blood flow and improves digestive, respiratory and renal function.
• Avoid drying of mucous membranes (eyes, mouth, nose, etc.).
• Facilitates the elimination of toxins and waste from internal organs.

Adequate hydration status

• It is associated with improved physical, cognitive, occupational and mood performance.
• Relieves headaches and backaches caused by dehydration.
• It improves the condition of the skin, increases its elasticity and slows down the ageing process.
• It has a positive effect on urinary tract infections, kidney stones, constipation (increases intestinal transit), hypertension, oral pathology and diabetic ketoacidosis.
• In the case of carbonated waters, a therapeutic effect has been demonstrated in various pathologies such as bronchial asthma, cystic fibrosis and high cholesterol and triglyceride levels. 

Water needs

Every cell in the human body needs water. The body loses water constantly, through sweating, breathing, urine and faeces, and its replenishment is necessary to maintain a good state of health.

According to the "European Food Safety Authority" (EFSA), normal water requirements vary according to age and gender.  

• A daily intake of 2 litres is considered sufficient for women and 2.5 litres for men. From 55 years of age onwards, it is recommended to drink water with minerals to make up for the loss of minerals through peeling of the skin.
• Water intake comes from many sources. Approximately 20-30% comes from solid foods (fruit, vegetables, pasta, ice cream...) and 70-80% from beverages (tea, coffee, soft drinks, milk, fruit juices) and potable water.
• A deficiency of hydration can go unnoticed and can lead to situations such as: tiredness, lack of concentration, cramps...

Easily detectable symptoms that accompany a state of dehydration

• Fatigue
• Weakness
• Confusion
• Dry mouth
• Headache
• Dry skin

Liquid intake recommendations

• At mealtimes, drinking 1 or 2 glasses of water in small sips during meals will facilitate digestion and the absorption of nutrients necessary for the proper functioning of the body.
• Drinking a glass of water before going to bed will help your kidneys process and eliminate toxins and wastes accumulated throughout the day, help the regeneration of cells and tissues, and prevent strokes and heart attacks.
• Don't just rely on the feeling of being thirsty to get a drink. Having a bottle of water nearby will ensure that you are adequately hydrated.

Important moments to stay well hydrated

During the study

Our brain contains a high amount of water (85%) which is necessary for proper brain function (improves blood circulation in the different areas of the brain, plasma osmolarity and nerve transmission), and is particularly sensitive to water imbalances which can affect cognitive functions (concentration, attention, learning, memory, visual-motor coordination and processing speed) not only in the most vulnerable groups (children and the elderly), but also in young adults.  

When driving

Driving requires alertness and concentration, so it is particularly important to maintain an adequate and constant level of hydration, as this has an impact on cognitive performance at the wheel. Driving for a long distance and in the heat of the vehicle (even with air conditioning) can cause water and electrolyte loss, affecting alertness. Tiredness and lack of hydration increase the likelihood of an accident by up to 60%. Frequent intake of non-alcoholic beverages during a long car journey can help reduce road fatigue. It is recommended to make a rest and hydration stop every 200km or every 2 hours.

In the practice of physical activity

Adequate intake of water through beverages, including isotonic drinks, during and before sports activities is a priority measure to avoid dehydration that occurs during exercise. Adequate hydration helps to keep muscles and joints lubricated and improves ligament strength, making cramps and sprains less likely.

During exercise, drink regularly, but the frequency of intake and the appropriate amount will depend on many factors such as the type of exercise, its intensity and duration, the climate and the physical characteristics of the individual (weight, muscle mass, sweating ....). 

When exercising for short periods of time and/or at low intensity, water intake may be the best option. However, when exercise is performed for periods longer than 30-40 min, isotonic drinks are recommended to help reduce the feeling of tiredness.

During the work

It is essential to maintain an adequate state of hydration in your work environment, especially in hot, dry air and hot work environments. Air-conditioned offices have a low water content, resulting in increased water loss through the lungs and skin. Inadequate water intake throughout the working day can lead to fatigue, attention and concentration difficulties, and impair performance and productivity.

Adequate hydration can help prevent accidents at work and improve workers' performance and well-being.

1. EFSA, Scientific Opinion on the substantiation of health claims related to water and maintenance of normal physical and cognitive functions (ID 1102, 1209, 1294, 1331), maintenance of normal thermoregulation (ID 1208) and “basic requirement of all living things” (ID 1207) pursuant to Article 13(1) of Regulation (EC) No 1924/20061; EFSA Journal; 2011; 9; 2075-2091.
2. EFSA, Scientific Opinion on Dietary Reference Values for water. EFSA Journal 2010; 8:1459.
3. Cátedra Internacional de Estudios Avanzados en Hidratación – CIEAH.
4. Instituto de investigación agua y salud.