To stay healthy, it is essential to focus on a healthy diet that is varied, rich in vegetables, grains and legumes, well balanced and nutritious. Here is a handy guide to learning how to eat well at every point in the day, from breakfast to dinner!

As soon as you wake up

Drink a glass of water that isn't too cold, to kickstart your metabolism. Just before breakfast, or at some point during the morning, drink a glass of fresh juice or fruit smoothie: a carrot and orange juice is both delicious and healthy.

Breakfast

Healthy eating starts with a good breakfast. Muesli with milk and a piece of seasonal fruit, or a fruit salad with fresh fruit and natural yogurt sweetened with honey, plus a slice of wholemeal bread with honey, fruit jam, almond butter or hazelnut cream, or a wholemeal fruit cake with raisins, fruit juice and a soft-boiled egg.

Lunch at home or in the canteen

Always start with raw vegetables with a dipping oil or a mixed salad; then a one-course meal made up of a grain (pasta, rice or other grains, preferably wholemeal) accompanied by a source of protein (legumes, eggs, cheese, fish, meat). Examples: pasta e fagioli (or with peas, lentils, chickpeas, etc.); wholemeal polenta with fontina; orecchiette with tomato and sheep's milk ricotta; seafood risotto; penne with hake and olives; linguine with courgettes and eggs. As a side dish, seasonal vegetables braised, sautéed or steamed.

Quick lunch

A wholemeal or rye bread sandwich filled with vegetables and a source of protein (cheese, eggs, fish), plus one or two apples. Sandwich ideas: ricotta, walnuts and rocket; mozzarella and sautéed broccoli; goat's cheese, olives and sun-dried tomatoes; tuna in oil, lettuce and tomatoes; onion or courgette frittata. Dress the sandwiches if desired with extra virgin olive oil, a pinch of unrefined sea salt and spices to taste.

Afternoon snack

Wholemeal fruit cake with mixed dried fruit, or a homemade pudding, or a wholemeal tart with fresh or dried fruit and cherry jam, or natural yogurt with honey and wheat germ.

Dinner

Always start with raw vegetables with a dipping oil or a mixed salad; then a one-course meal as at lunch, or a soup of mixed vegetables dressed with raw oil, poured over a wholemeal frisella, followed by fresh cheese with aromatic herbs, or stracciatella in vegetable broth with a side of sautéed vegetables and wholemeal bread, or a wholemeal "ortolana" pizza (with tomato, mozzarella and mixed vegetables).