Five Meals a Day
A balanced diet means a healthy diet that will keep health problems at bay. The key to a balanced diet is eating a wide variety of different foods, and spreading your meals out throughout the day. It is best to eat at least five meals every day, as follows:

- Breakfast - 25% of your daily calorie intake
- Mid-morning snack - 10% of your daily calorie intake
- Lunch - 35% of your daily calorie intake
- Afternoon snack - 10% of your daily calorie intake
- Dinner - 20% of your daily calorie intake

In the morning, after a long period without eating, your body needs energy and nutrients so that you can carry out day-to-day tasks, like going to school or work, or exercising. That's why breakfast is the most important meal of the day when it comes to avoiding feeling tired or weary. As it's the first meal of the day, it charges your batteries, improving your physical performance, your concentration and memory. A good breakfast includes dairy products, cereals and fruit. Sometimes it can also include protein-rich foods like Iberian cold meats, cheese and dried fruit and nuts.

Mid-morning, it's a great idea to enjoy some kind of milk product with vitamins, by drinking, for example, one of COVAP's Vital drinks.

At lunchtime, you should sit down to eat, and try to eat slowly, chewing your food well. Lunch should include foods from the different groups in the food pyramid.

A mid-afternoon snack breaks up the long period between lunch and dinner, and this means you will have less of an appetite at dinner time. This snack, like the mid-morning snack, should be made up of a milk product and vitamin-rich foods.

Dinner should include any foods from the food pyramid that you didn't eat at lunchtime, particularly foods that are easy to digest, as these help you to get a good night's sleep, undisturbed by digestive discomfort.
Healthy Tips
At COVAP, we look after your health!

We want to provide you with all the knowledge we can so that you can choose the products you need the most.