Healthy eating provides the individual with all the food they need to meet their nutritional needs, stay in an optimal state of health and allow them to perform their daily activities normally. Following a balanced diet is key to our physical, mental and emotional health.

We can consider that a diet is healthy when it is:Healthy Eating.

Of all the diets, the Mediterranean Diet (cultural heritage of Humanity) is considered one of the healthiest diets, thanks to its protective role mainly in cardiovascular diseases (heart disease, hypertension), metabolic (obesity, diabetes, dyslipidemia, etc.) and some types of cancer. In addition, the Mediterranean Diet complies with the 6 FAO principles of sustainability.

  1. Food fromvegetable origin
  2. Wide variety
  3. Reduces waste
  4. Moderate meat consumption, both red and white
  5. Food with a certified standard
  6. Less products rich in fat, salt and sugar

These 6 principles reduce the environmental impact, by 25% less gas emissions without increasing food costs.


The food guide “Small changes for better eating", by the Public Health Agency of the Generalitat de Catalunya (ASPCAT), is a new tool to identify key aspects of our diet. It helps us make small changes in our diet to substantially improve its quality and sustainability. In addition, the Harvard dish is a tool to ensure a balanced and healthy diet.

In the following drop-downs you will find more information about the resources mentioned:

The food guide ” Small changes for better eating", by the Public Health Agency of the Generalitat de Catalunya (ASPCAT), summarizes:

Small changes to eat better.

Source: Generalitat de Catalunya, ASPCAT (2018). Small Changes for Better Eating. Retrieved October 15, 2020 from Canal Salut website:

The healthy eating pyramid is an instrument that represents how often the different food groups should be consumed. Thus, those that are at the base are the ones that should have more weight in the regular diet. Instead, it is necessary to reduce the consumption of the existing ones as you go up to the apex of the triangle.

For special diets there is also the version for Vegetarian and vegan food.

"Food Pyramid"

Source: Health Channel. (sf). Healthy eating pyramid. [Graph]. Healthy eating pyramid.

From the Barcelona City Council and within the framework of Barcelona as the world capital of sustainable food, the Menu of the Seasons has been created. You can check out seasonal foods as well as recipes for the 4 seasons.

The recipes, prepared by different cooking schools, have a touch of originality and a careful presentation.

  • Al spring menu we will find foods such as asparagus, peas, beans, beets, mussels, sardines, strawberries, cherries, etc.
  • Al summer menu The protagonists are fish such as bonito or Atlantic pomfret, lettuce, aubergines, string beans, tomatoes, peaches, watermelons, etc.
  • Al autumn menu tardor we have mushrooms, fennel, crochet beans, cauliflower, sweet potatoes, chestnuts, pomegranates, sorell, chicken, and so on.
  • Al winter menu We will discover recipes with chard, artichoke, pumpkin, celery, salsify, chickpeas from Anoia, walnuts, hazelnuts from Reus, chicken from El Prat, coastal fish, etc. 

From each of the foods they make the recipes with you can find out the origin, how you can cook them and store them, and what propertiesthey have.



The Harvard dish is a tool to follow the balance recommendations in the structure of a meal, with the aim of guiding the public on the foods they recommend eating and also on the proportions.

Harvard dish.

Source: own elaboration from Canal Salut website