Common misconceptions about nutrition:

• A balanced and varied diet is sufficient. (Not always)
• Diet does not have an effect on major diseases. (False)
• One can lose weight by limiting consumption of fats and calories. (Not necessarily)
• Diet has no effect on one's mental state. (False)
• Diet has no effect on well-being. (Absolutely false)

Most people who live to be 100-years-old have diets with a limited intake of calories - a factor shown to increase life expectancy by nearly 30%. People known to be cheerful, enthusiastic, and hard working also tend to have limited caloric intakes. Nevertheless, we have to pay attention not only to how much we eat but also to the nutritional value of what we eat.

Although most people in industrialized countries clearly eat enough (if not too much), many remain malnourished, failing to incorporate a healthy amount of nutrients into their diets. This is significant, as a number of studies have shown that diet can have a strong impact on stress, mood, and other aspects of human psychology.

It used to be thought that a healthy diet simply involved eating a variety of fruits, vegetables, meats, starches, etc. Today, however, doctors, dieticians, biologists, and researchers have refined the concept of nutrition through a better understanding of the nature of its two fundamental components:

• Macronutrients: High-calorie nutrients that our body uses as fuel - primarily sugars, fats, and proteins.
• Micronutrients: Small amounts of essential substances (e.g. vitamins and minerals).

A proper intake of these nutrients is essential; nutritional deficiencies can have surprisingly negative effects on our physical and mental well-being. For example, many studies suggest that a lack of omega-3 fatty acids can lead to stress, anxiety, panic, and loss of pleasure. To have a sufficient level in your diet, you must consume approximately 1 to 2 grams of omega-3 (EPA and DHA) every day, either through natural foods, such as certain fish, or through dietary supplements.

Vitamins are also crucial to our diets. Daily consumption of vitamins A, B, C, D, and E - either through food or dietary supplements - reduces reduces the risk of serious illness and many chronic diseases. By contrast, a deficiency in certain vitamins can bring about depression, agitation, or even psychiatric disorders.

No single diet works for everyone because there are a number of parameters that vary from person to person. These variables include differences in digestive processes and nutrient assimilation.

Before starting any diet, it is important to meet with a health specialist, who can assess your particular situation and prescribe certain dietary practices as well as supplements to address any deficiencies you may have. Possible supplements include natural vitamins, minerals, oligopeptides, and polyunsaturated fatty acids.

Concerning your daily diet, we strongly recommend that you:

• Pay attention to the caloric density of your food. For example, peanuts have 20 times more calories than an equal portion of carrots.
• Limit your consumption of simple sugars. Consider that 1 liter of soda contains almost 20% of your daily requirement of calories.
• Limit consumption of foods that are high in fat, such as vegetable oils, red meat, fried foods, and whole-fat dairy products.
• Eat a variety of foods (e.g. vegetables, fruit, meat, whole grain bread, whole grain cereals, and starches).
• Limit your consumption of salt.
• Eat 5 servings of fruits and vegetables each day. Be careful, however, with fruit juices: except when they are freshly squeezed, juices contain very little nutritional value. Also, try to eat fruits with their skin, washing them beforehand.
• Supplement your diet with 1 to 2 grams of omega-3 fatty acids a day; however, if you are on any medication, consult your physician first.
• Pay attention to the quality of the food that you choose; if possible, eat organic.
• Pay attention while you eat, making sure to chew more slowly and more frequently; avoid having meals during activities that will distract you, like watching TV.