SeCalcula Calories Calculator.

Our daily calorie calculator shows you how many calories you need to consume to lose, maintain or gain weight.

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What are calories?

Calories help us determine how much energy we consume and spend. The calories of a diet represent the energy provided by this diet, while the calories expended during physical activity indicate how much energy we have consumed during exercise.
Foods in the body are broken down to release the energy stored in them (calories from a food). The process of breaking down these foods to release their energy is known as metabolism.

The quantity of calories we should eat depends on many factors: sex, age, height, heart rate, muscle mass and metabolism itself. Even so, knowing what calories are in a particular food will be of great help if we want to eat a healthy diet.

How many calories does it have?

Do you know how many calories are in bread? How much protein is in a glass of milk? How many carbohydrates does an artichoke have? Then you've come to the right place, because here you can find out how many calories, carbohydrates and proteins each food has and thus maintain a proper diet and lose those extra pounds.

Food Calorie Table

Here is a list of foods, each has its calories per 3,5 ounces.

Calories in Vegetables

Black olives
349 for every 3,5 ounces.
Green olives
132 for every 3,5 ounces.
Calories in Chard
33 for every 3,5 ounces.
Calories in garlic
169 for every 3,5 ounces.
Calories in antichoke
64 for every 3,5 ounces.
Calories in Celery
20 for every 3,5 ounces.
Calories in Eggplant
29 for every 3,5 ounces.
Calories in Watercress
21 for every 3,5 ounces.
Calories in Broccoli
31 for every 3,5 ounces.
Calories in Courgette
31 for every 3,5 ounces.
Calories in Pumpkin
24 for every 3,5 ounces.
Calories in Onion
47 for every 3,5 ounces.
Calories in Tender Onion
39 for every 3,5 ounces.
Mushrooms
28 for every 3,5 ounces.
Calories in Cabbage
28 for every 3,5 ounces.
Calories in Brussels sprouts
54 for every 3,5 ounces.
Calories in Cauliflower
30 for every 3,5 ounces.
Calories in Endive
22 for every 3,5 ounces.
Calories in Scarole
37 for every 3,5 ounces.
Calories in Asparagus
26 for every 3,5 ounces.
Calories in Canned asparagus
24 for every 3,5 ounces.
Calories in Spinach
32 for every 3,5 ounces.
Frozen spinach
25 for every 3,5 ounces.
Calories in Soft Beans
64 for every 3,5 ounces.
Calories in Fennel
16 for every 3,5 ounces.
Calories in Lettuce
18 for every 3,5 ounces.
Calories in Turnips
29 for every 3,5 ounces.
Boiled potatoes
86 for every 3,5 ounces.
Calories in Cucumber
12 for every 3,5 ounces.
Calories in Parsley
55 for every 3,5 ounces.
Calories in Pepper
22 for every 3,5 ounces.
Calories in Green beans
21 for every 3,5 ounces.
Calories in Leeks
42 for every 3,5 ounces.
Calories in Radishes
20 for every 3,5 ounces.
Calories in Beetroot
40 for every 3,5 ounces.
Calories in Cabbage
19 for every 3,5 ounces.
Calories in Rocket
37 for every 3,5 ounces.
Calories in Soya Sprouts
50 for every 3,5 ounces.
Crushed tomato preserves
39 for every 3,5 ounces.
Calories in Tomatoes
22 for every 3,5 ounces.
Calories in Truffle
92 for every 3,5 ounces.
Calories in Carrot
42 for every 3,5 ounces.
Tomato juice
21 for every 3,5 ounces.

Calories in Fruits

Calories in Blueberries
41 for every 3,5 ounces.
Calories in Persimmon
64 for every 3,5 ounces.
Calories in Cherry
47 for every 3,5 ounces.
Calories in Custard apple
78 for every 3,5 ounces.
Calories in Plum
44 for every 3,5 ounces.
Calories in Dried plum
290 for every 3,5 ounces.
Calories in Coconut
646 for every 3,5 ounces.
Calories in Date
279 for every 3,5 ounces.
Calories in Dry date
306 for every 3,5 ounces.
Calories in Raspberry
40 for every 3,5 ounces.
Calories in Strawberries
36 for every 3,5 ounces.
Calories in Pomegranate
65 for every 3,5 ounces.
Calories in Currant
37 for every 3,5 ounces.
Calories in Fig
80 for every 3,5 ounces.
Calories in Dried figs
275 for every 3,5 ounces.
Calories in Kiwi
51 for every 3,5 ounces.
Calories in Lemon
39 for every 3,5 ounces.
Calories in Mandarin
40 for every 3,5 ounces.
Calories in Mango
57 for every 3,5 ounces.
Calories in Apple
52 for every 3,5 ounces.
Calories in Melon
31 for every 3,5 ounces.
Calories in Blackberry
37 for every 3,5 ounces.
Calories in Orange
44 for every 3,5 ounces.
Calories in Nectarine
64 for every 3,5 ounces.
Calories in Medlars
97 for every 3,5 ounces.
Calories in Papaya
45 for every 3,5 ounces.
Calories in Pear
61 for every 3,5 ounces.
Calories in Pineapple
51 for every 3,5 ounces.
Pineapple in syrup
84 for every 3,5 ounces.
Calories in Banana
90 for every 3,5 ounces.
Calories in Grapefruit
30 for every 3,5 ounces.
Calories in Watermelon
30 for every 3,5 ounces.
Calories in Grape
81 for every 3,5 ounces.
Calories in Raisin
324 for every 3,5 ounces.
Calories in Fruit juice
45 for every 3,5 ounces.
Orange Juice
42 for every 3,5 ounces.

Calories in Nuts and dried fruit

Calories in Almonds
620 for every 3,5 ounces.
Calories in Hazelnuts
675 for every 3,5 ounces.
Calories in Chestnuts
199 for every 3,5 ounces.
Calories in Peanuts
560 for every 3,5 ounces.
Calories in Walnuts
660 for every 3,5 ounces.
Calories in Pinions
660 for every 3,5 ounces.
Calories in Pistachio
581 for every 3,5 ounces.

Calories in Dairy and Derivatives

Calories in Curd
92 for every 3,5 ounces.
Calories in Egg pudding
126 for every 3,5 ounces.
Calories in Vanilla pudding
102 for every 3,5 ounces.
Calories in Ice cream
167 for every 3,5 ounces.
Condensed milk with sugar
350 for every 3,5 ounces.
Condensed milk without sugar
160 for every 3,5 ounces.
Calories in Goat's milk
72 for every 3,5 ounces.
Calories in Sheep's milk
96 for every 3,5 ounces.
Calories in Skimmed milk.
36 for every 3,5 ounces.
Skim milk powder
373 for every 3,5 ounces.
Whole milk powder
500 for every 3,5 ounces.
Calories in Whole milk
68 for every 3,5 ounces.
Semi-skimmed milk
49 for every 3,5 ounces.
Calories in Mousse
177 for every 3,5 ounces.
Cream or milk cream
298 for every 3,5 ounces.
Skimmed white cheese
70 for every 3,5 ounces.
Calories in Brie Cheese
263 for every 3,5 ounces.
Calories in Cammembert Cheese
312 for every 3,5 ounces.
Calories in Cheddar Cheese
381 for every 3,5 ounces.
Calories in Cream Cheese
245 for every 3,5 ounces.
Calories in sliced Dutch Cheese
349 for every 3,5 ounces.
Calories in Sheep Cheese
245 for every 3,5 ounces.
Calories in Edam Cheese
306 for every 3,5 ounces.
Calories in Emmental Cheese
415 for every 3,5 ounces.
Calories in Spreadable melted Cheese
285 for every 3,5 ounces.
Calories in Gruyere Cheese
391 for every 3,5 ounces.
Calories in Manchego Cheese
376 for every 3,5 ounces.
Calories in Mozzarella Cheese
245 for every 3,5 ounces.
Calories in Parmesan Cheese
393 for every 3,5 ounces.
Calories in Calories in Ricota Cheese
400 for every 3,5 ounces.
Calories in Blue Cheese
405 for every 3,5 ounces.
Calories in Cottage cheese
96 for every 3,5 ounces.
Calories in Skimmed yogurt
45 for every 3,5 ounces.
Calories in Skimmed fruit yoghurt
82 for every 3,5 ounces.
Calories in Yogurt enriched with cream
65 for every 3,5 ounces.
Calories in Natural yogurt
62 for every 3,5 ounces.
Calories in Natural yogurt with fruit
100 for every 3,5 ounces.

Calories in meat and sausages

Calories in Bacon or Belly pork
665 for every 3,5 ounces.
Calories in Cooked sausage
390 for every 3,5 ounces.
Calories in fresh sausage
326 for every 3,5 ounces.
Calories in Goat
127 for every 3,5 ounces.
Calories in Pork chop
330 for every 3,5 ounces.
Calories in Pork Liver
153 for every 3,5 ounces.
Calories in Pork loin
208 for every 3,5 ounces.
Calories in Pork rinds
601 for every 3,5 ounces.
Calories in Chorizo
468 for every 3,5 ounces.
Calories in Deer
120 for every 3,5 ounces.
Quail and partridge
114 for every 3,5 ounces.
Calories in Rabbit
162 for every 3,5 ounces.
Piglet, Lamb
105 for every 3,5 ounces.
Calories in Leg Lamb
98 for every 3,5 ounces.
Ribs Lamb
215 for every 3,5 ounces.
Liver Lamb
132 for every 3,5 ounces.
Calories in Pheasant
144 for every 3,5 ounces.
Calories in Foie Gras
518 for every 3,5 ounces.
Calories in Chicken
369 for every 3,5 ounces.
Calories in Hamburger
230 for every 3,5 ounces.
Calories in Wild boar
107 for every 3,5 ounces.
Calories in Ham
380 for every 3,5 ounces.
Calories in Cooked ham
126 for every 3,5 ounces.
Calories in Raw ham
296 for every 3,5 ounces.
Calories in Ham York
289 for every 3,5 ounces.
Cow's tongue
191 for every 3,5 ounces.
Stuffed pork loin
380 for every 3,5 ounces.
Calories in Mortadella
265 for every 3,5 ounces.
Calories in Duck
200 for every 3,5 ounces.
Calories in Turkey thigh
186 for every 3,5 ounces.
Calories in Turkey Breast
134 for every 3,5 ounces.
Calories in Partridge
120 for every 3,5 ounces.
Calories in Pork feet
290 for every 3,5 ounces.
Calories in Chicken Liver
129 for every 3,5 ounces.
Calories in Chicken Muslo
186 for every 3,5 ounces.
Thigh
Calories in Chicken
134 for every 3,5 ounces.
Calories in Salami
325 for every 3,5 ounces.
Salchicha Frankfurt
315 for every 3,5 ounces.
Calories in Veal
181 for every 3,5 ounces.
Calories in chop
168 for every 3,5 ounces.
Calories in Veal Liver
140 for every 3,5 ounces.
Calories in Veal tongue
207 for every 3,5 ounces.
Veal Kidney
86 for every 3,5 ounces.
Calories in Veal brains
125 for every 3,5 ounces.
Veal Sirloin
290 for every 3,5 ounces.
Calories in Roast strip
401 for every 3,5 ounces.
Calories in casings
100 for every 3,5 ounces.
Cattle Liver
129 for every 3,5 ounces.

Calories in Fish, Shellfish and Crustaceans

Calories in Clam
50 for every 3,5 ounces.
Calories in Anchovies
175 for every 3,5 ounces.
Calories in Eels
200 for every 3,5 ounces.
Calories in Canned tuna with vegetable oil.
280 for every 3,5 ounces.
Calories in Canned tuna with water
127 for every 3,5 ounces.
Calories in Fresh tuna
225 for every 3,5 ounces.
Calories in Fresh cod
74 for every 3,5 ounces.
Calories in Dried cod
322 for every 3,5 ounces.
Calories in Sea bream
118 for every 3,5 ounces.
Calories in Mackerel
153 for every 3,5 ounces.
Calories in Squid
82 for every 3,5 ounces.
Calories in Crab
85 for every 3,5 ounces.
Calories in Caviar
233 for every 3,5 ounces.
Calories in Conger eel
112 for every 3,5 ounces.
Calories in Gilthead
80 for every 3,5 ounces.
Calories in Roosterfish
73 for every 3,5 ounces.
Calories in Prawns
118 for every 3,5 ounces.
Calories in Lobster
81 for every 3,5 ounces.
Calories in Sole
86 for every 3,5 ounces.
Calories in Sea bass
118 for every 3,5 ounces.
Calories in Pike
81 for every 3,5 ounces.
Calories in Mussel
74 for every 3,5 ounces.
Calories in Hake
86 for every 3,5 ounces.
Calories in Grouper
118 for every 3,5 ounces.
Calories in Oysters
80 for every 3,5 ounces.
Calories in Greater silver smelt
87 for every 3,5 ounces.
Calories in Swordfish
109 for every 3,5 ounces.
Calories in Octopus
57 for every 3,5 ounces.
Calories in Turbot
81 for every 3,5 ounces.
Calories in Salmon
172 for every 3,5 ounces.
Calories in smoked Salmon
154 for every 3,5 ounces.
Calories in Red mullet
97 for every 3,5 ounces.
Canned sardines in vegetable oil
192 for every 3,5 ounces.
Calories in Sardines
151 for every 3,5 ounces.
Calories in Trout
94 for every 3,5 ounces.

Calories in Sugars and Sweets

Calories in Sugar
380 for every 3,5 ounces.
Calories in Instant cocoa powder.
366 for every 3,5 ounces.
Calories in Sweets
378 for every 3,5 ounces.
Milk Chocolate
550 for every 3,5 ounces.
Milk-free chocolate
530 for every 3,5 ounces.
Calories in Cream Chocolate and hazelnuts
549 for every 3,5 ounces.
Calories in Nutella
549 for every 3,5 ounces.
Calories in Quince jelly
215 for every 3,5 ounces.
Calories in Water ice cream
139 for every 3,5 ounces.
Calories in Jams, Preserves, Confitures
280 for every 3,5 ounces.
Calories in Sugar-free jams
145 for every 3,5 ounces.
Calories in Honey
300 for every 3,5 ounces.

Calories in Cereals and Derivatives

Calories in White rice
354 for every 3,5 ounces.
Calories in Brown rice
350 for every 3,5 ounces.
Calories in Oats
367 for every 3,5 ounces.
Calories in Barley
373 for every 3,5 ounces.
Calories in Rye
350 for every 3,5 ounces.
Cereals with chocolate
358 for every 3,5 ounces.
Honey breakfast cereals
386 for every 3,5 ounces.
Calories in Corn flakes
359 for every 3,5 ounces.
Calories in Corn flour
349 for every 3,5 ounces.
Whole wheat flour
340 for every 3,5 ounces.
Refined wheat flour
353 for every 3,5 ounces.
Calories in Rye bread
241 for every 3,5 ounces.
Calories in White wheat bread
255 for every 3,5 ounces.
Calories in Whole wheat bread
239 for every 3,5 ounces.
Calories in Egg Pasta
368 for every 3,5 ounces.
Semolina Pasta
361 for every 3,5 ounces.
Calories in Polenta
358 for every 3,5 ounces.
Wheat semolina
368 for every 3,5 ounces.
Calories in Yucca
338 for every 3,5 ounces.

Calories in pulses

Calories in Chickpeas
361 for every 3,5 ounces.
Calories in Beans
343 for every 3,5 ounces.
Calories in Lentils
336 for every 3,5 ounces.

Calories in Eggs

Calories in Egg white
48 for every 3,5 ounces.
Calories in Hard boiled egg
147 for every 3,5 ounces.
Calories in Whole egg
162 for every 3,5 ounces.
Calories in Yolk
368 for every 3,5 ounces.

Calories in Bakery

Calories in Sponge cake
456 for every 3,5 ounces.
Calories in Croissant chocolate
469 for every 3,5 ounces.
Croissant, doughnut
456 for every 3,5 ounces.
Calories in Chocolate cookies
524 for every 3,5 ounces.
Calories in Cookies
397 for every 3,5 ounces.
Calories in cookies
464 for every 3,5 ounces.
Calories in Muffins
469 for every 3,5 ounces.
Cooked puff pastry
565 for every 3,5 ounces.
Apple Pie
311 for every 3,5 ounces.
Puff pastry apple cake
456 for every 3,5 ounces.
Calorías Cheesecake
414 for every 3,5 ounces.

Calories in Drinks

Calories in Hot water
280 for every 3,5 ounces.
Calories in Tonic water
34 for every 3,5 ounces.
Calories in Anise
312 for every 3,5 ounces.
Cocoa powder
439 for every 3,5 ounces.
Calories in Coffee
1 for every 3,5 ounces.
Calories in Black beer
37 for every 3,5 ounces.
Calories in Light beer
45 for every 3,5 ounces.
Semi-dry champagne
90 for every 3,5 ounces.
Sweet Champagne
118 for every 3,5 ounces.
Dry champagne
85 for every 3,5 ounces.
Calories in Brandy
243 for every 3,5 ounces.
Cocoa cream
260 for every 3,5 ounces.
Calories in Daiquiri
122 for every 3,5 ounces.
Calories in Gin & Tonic
76 for every 3,5 ounces.
Calories in Gin
244 for every 3,5 ounces.
Almond milk
335 for every 3,5 ounces.
Calories in Sugar cane liqueur
273 for every 3,5 ounces.
Calories in Pina colada
194 for every 3,5 ounces.
Carbonated soft drinks
48 for every 3,5 ounces.
Calories in Rum
244 for every 3,5 ounces.
Calories in Sweet cider
33 for every 3,5 ounces.
Calories in Cider
35 for every 3,5 ounces.
Calories in Tea
1 for every 3,5 ounces.
Bitter Vermouth
112 for every 3,5 ounces.
Sweet Vermouth
160 for every 3,5 ounces.
Calories in Wine
70 for every 3,5 ounces.
Sweet wine, Jerez
160 for every 3,5 ounces.
Calories in Porto wine
160 for every 3,5 ounces.
Calories in Vodka
315 for every 3,5 ounces.
Calories in Whisky
244 for every 3,5 ounces.

Calories in Fats

Calories in oil
900 for every 3,5 ounces.
Calories in Olive oil
900 for every 3,5 ounces.
Calories in Butter
752 for every 3,5 ounces.
Vegetable margarine
752 for every 3,5 ounces.

Calories in Sauces

Calories in Bechamel
115 for every 3,5 ounces.
Concentrated broths
259 for every 3,5 ounces.
Calories in Ketchup
98 for every 3,5 ounces.
Calories in Mayonnaise
718 for every 3,5 ounces.
Light Mayonnaise
374 for every 3,5 ounces.
Calories in Mustard
15 for every 3,5 ounces.
Calories in Soy sauce
61 for every 3,5 ounces.
Canned tomato sauce
86 for every 3,5 ounces.
Calories in Vinegars
8 for every 3,5 ounces.

Healthy Eating Guide

• Include foods from different groups every day.
• Daily consumption of milk, yoghurts or skimmed cheeses for their calcium intake.
• Eat 5 portions among fruits and vegetables of all types and colors.
• Prefer lean meats every day and of all types, to ensure a good supply of iron that is absorbed more easily.
• Eat eggs at least 3 times a week in different preparations that do not require the addition of fat.
• Prepare meals with preferably raw oil and avoid cooking fats.
• Reduce salt and sodium-rich foods such as canned goods, cold cuts, and cold cuts.
• Choose pasta and whole grains, legumes (peas, lentils, beans, chickpeas, soybeans), starchy vegetables (potatoes, sweet potatoes, corn, cassava) as they provide complex carbohydrates and fibre.
Limit this same group of foods those with hidden fats such as pastry doughs, empanadas, pastry kneads such as bills, cookies both sweet and water.
• Drink at least 8-10 glasses of water daily.
• To drink alcohol, to do so in moderation.
• Do 30 minutes of moderate physical activity, always consulting your doctor before starting. .

How to Prevent Weight Gain

Having the right weight is important, but it doesn't always mean being well nourished.

In order to maintain your weight, you should plan a healthy lifestyle and make sure you don't gain those extra pounds that cause you so much concern.

As time goes by and people age, their body composition changes: muscle mass is reduced and fat mass is increased, this causes the metabolism to be reduced and therefore it may be easier to gain unwanted pounds, in addition to this some people become less active with age resulting in another factor that could help increase weight.

That is why it is important to include daily healthy eating habits and regular physical activity to maintain weight and reduce the risk factors predisposing to the development of cardiovascular disease.

In conclusion, not only should people who are overweight or obese take care of themselves at mealtimes, but we should all be aware that healthy eating is vital for a healthy life.

Tips to break the stagnation in your weight loss

Many times we begin to take care of ourselves in the meals and we believe that only eating healthier we can achieve the desired weight. Actually eating healthy is the first step to lose the first pounds and to improve the profile of fats in blood, then we must learn exactly what is to take care with meals and how to achieve the right caloric balance to each to avoid stagnation after the loss of the first pounds.

- Ask for a meal plan made by a nutritionist so that she achieves an adequate balance of calories and carbohydrate, protein and fat intake.

- Watch the size of the portions. At first just eating better is enough to lose the first pounds, then we must know how much to eat of each food to continue in the weight loss.

- Make sure you're eating the right thing. Go to a professional who will help you know what to choose and what not to choose. Today there is so much advertising for low-calorie foods that it's important to make sure it really is.

- Vary your menu. The key to maintaining a diet over time has to do with planning and incorporating new menu ideas and preparation forms.

- Drink plenty of water! Don't forget to hydrate continuously with calorie-free liquids. Try to drink at least 1.5 or 2 litres of water daily.

- Add physical activity to your daily routine. One way to reach your weight goals faster is to spend more money doing a gym you like.

3 EXCUSES to break the diet

“When I go to parties or some social event, I can't resist temptations.”
The key is to eat some of your favorite snacks. If you try to resist, the desire becomes more intense and difficult to control.

Strategies:

- Be selective. Decide how much you will eat and choose only what you really want.

- Eat only one or two snacks with more calories and fat. The rest is lighter.

- If there is a bacon, other meat sandwich, eat it on the plate, remove the bread.

- Choose only small portions. You may just have to try to satisfy your desire.

- Chew slowly. That way you'll eat less... but don't chew all night.

- Don't sit near the table so you don't get tempted by the view.

- Eat something healthy before you go to the meeting. If you arrive hungry, you're more likely to binge.

- Choose sugar-free, alcohol-free drinks.



“I don't have time to exercise.”
Lack of time is a common obstacle, but it can be solved. Ask yourself how much you watch TV or connect to the Internet and try to set priorities.

Strategies:

- Get up early and take a short walk. Take advantage of good weather.

- If you go and pick one's children up from school, walk.

- Use the stairs instead of the elevator, at least for a few floors.

- During the weekend, propose a sport such as tennis, football, dancing with a friend.

- If you have the possibility of having a stationary bike or tape at home, make the most of your time and use it while watching TV or listening to music.

- Develop a routine you can do at home.

- Find a gym near your home and sign up, if it's far away you won't go very often.



“I don't have time to prepare healthy meals”
It doesn't take a lot of time to cook healthy, but it does take planning.

Strategies:

- Plan meals for one week.

- One day a week, shop for vegetables and lean meats.

- During the weekend, take time to prepare meals for the week. Prepare several and take them to the freezer, in portions.

- Choose simple foods such as fresh vegetable salads with plain tuna or chopped chicken or egg.

- Choose fruit salads, fresh fruit or yogurt as snacks during the day.

- Don't make a different meal for your family, they can also eat a healthy diet with some simple modifications. Example: If you are going to eat baked Milanese with pumpkin puree, the rest of the family can be cooked with mashed potatoes.

What are TRANS Fats?

Trans fat appears as a result of adding hydrogen to some vegetable oils, a chemical process called hydrogenation. What actually happens is that some of the polyunsaturated fats are transformed into saturated fats. This modifies the physical appearance of the oils, which pass from the liquid state to the solid state.

The incorporation of this type of fat increases the useful life of the products in which this process is used, enhances their flavour and improves their texture. In addition, the addition of hydrogenated fats to products lowers costs and benefits the food industry.

The importance of providing information on food labels to consumers was due to the fact that trans-fatty acids can influence increased blood cholesterol levels, particularly LDL (or "bad cholesterol"), which is the major contributor to clogged arteries and can lead to heart attacks and strokes. According to World Health Organization (WHO) criteria, the consumption of trans fats must represent less than 1% of the daily calories ingested and a daily dose of 5 grams is already considered dangerous. Therefore, it is very important to read the nutritional label in detail to be able to identify if you have trans fats and in what amount.

What foods contain trans fat?

They are frequently found in snacks and salty snacks (sticks, chips, etc.), pre-cooked products (pies, croquettes, cannelloni or pizzas), cookies, sweet biscuits, muffins, cereal bars, chocolates, margarines, industrialized hamburgers, sausages and industrial pastries among others.

Tips:

• Eat fish at least twice a week.

• Use oil only for seasoning and not for cooking.

• In the case of frying, it is important that the oil does not exceed 180°C and never reuse it more than three or four times, because a bad frying will end up oxidizing and decomposing the oil, modifying its structure and transforming the fatty acids into trans.

• Ensure an important presence of fruits and vegetables in the diet.

• Limit the consumption of saturated fats (found mainly in meats and whole dairy products).

• Avoid beverages and foods with added sugar.

Seasonal Products

Let's eat foods in their natural season with the certainty that they have more nutrients, better flavor and also tend to be cheaper.

Foods that correspond to each month:

JANUARY

Fruit Avocado Kiwi Lemon Tangerine Orange Grapefruit Pear Pineapple Chirimoya Grapefruit Vegetables Artichoke Chard Brussels sprouts Cauliflower Cabbage Pumpkin Cardoon Spinach Escarole Endive Turnips Turnips Potatoes Leek Beetroot Radish Carrot.


FEBRUARY

Fruit Avocado Kiwi Lemon Orange Pear Pineapple Grapefruit Plantain Vegetables Artichoke Chard Brussels sprouts Cauliflower Red cabbage Red cabbage Spinach Endives Leek Radish Carrot.


MARCH

Fruit Avocado Strawberries Apple Kiwi Lemon Grapefruit Pineapple Pear Plantain Vegetables Garlic Chard Broccoli Cabbage Red cabbage Brussels sprouts Onion Onions Asparagus Wild asparagus Peas Broad beans Spinach Leek Beetroot Carrot.


APRIL

Fruits Avocado Strawberries Kiwis Pineapple Grapefruit Vegetables Onions Spring onions Chives Asparagus Peas Spinach Broad beans Lettuce Beetroot Tomato.


MAY

Fruit Apricots Plums Cherries Strawberries Strawberries Raspberries Peaches Currants Medlar Grapefruit Vegetables Asparagus Courgettes Peas Beetroot Lettuce Green Peppers.


JUNE

Fruits Apricots Cherries Brief Plums Strawberries Raspberries Yellow Pear Melon Medlar Vegetables Courgette Eggplant Green beans Lettuce Cucumber Pepper.


JULY

Fruits Apricot Plums Peach Figs Watermelon Nectarine Melon Yellow Pear San Juan Pear Grapefruit Vegetables Courgette Verengines Green beans Lettuce Green pepper Tomato Cucumber.


AUGUST

Fruits Figs Plums Mango Melon Peach Yellow pear Water pear Watermelon Grape Watermelon Vegetables Watercress Berengenas Red onion Green beans Lettuce New potato Pepper Tomato.


SEPTEMBER

Fruits Plums Kiwi Figs Apple Melon Peach Pear Grapefruit Vegetables Green beans Berengenas Green pepper Red pepper Lettuce.


OCTOBER

Fruit Plums Avocado Cherimoya Kiwi Pomegranate Dates Quince Mandarin Apple Grapefruit Pear Grapefruit Vegetables Berengenas Boniato Chard Pumpkin Lettuce Green Pepper Red Pepper Mushrooms.


NOVEMBER

Fruits Avocado Kiwi Pomegranate Kakis Lemon Mandarin Apple Quince Orange Pineapple Pear Grapefruit Vegetable Celery Celery Artichokes Pumpkin Sweet potato Cardoon Endive Grelos Turnips Leek Radishes Ripe tomato Carrot.


DECEMBER

Fruits Pomegranate Kiwi Avocado Lime Tangerine Apple Apple Orange Pineapple Pear Vegetables Artichokes Chard Chard Broccoli Cauliflower Col Endive Endive Scarole Spinach Turnips Turnips Radishes Carrot.