The "5 a day" has produced a document with the title of "The Decalogue to eat healthy and rich in Christmas," which includes among its proposed plan in advance the Christmas menu, prepare desserts with fruit and vegetables to make dishes , not too fatty meats or fish.

"The common gastronomic excesses that occur during the Christmas season can be compensated only by following some of these recommendations," according to the communiqué issued by the non-profit association. The document also includes a list of the properties of fruits and vegetables are typical of winter and a series of recipes healthy and simple "prepared by the chef Elias Murciano.

The Decalogue proposes, among other tips, go for a decoration and a varied and adequate cooking of foods, instead of opting for those recipes that use very expensive ingredients. The organization also encouraged to make the menus as consumer preferences and their guests, rather than depending on the supply of stores. It is also advised to ensure that have sufficient fruit and vegetables in season in the pantry, and it may be prudent in the consumption of marzipan, nougat and polvorones. The "5 a day" suggests that the incoming Christmas menus are made based salads or sauteed vegetables. Also advised to eat slowly and do not abuse the amount of food.

In addition, the organization has developed a list of fruits and vegetables of the season that remembers what the properties of these products. Thus, in addition to grapes, they provide fiber, potassium and antioxidants, consumers can opt for other fruits like pineapple, rich in vitamin C, fiber and potassium, or the apple, which is remarkable for its content in soluble fiber, which promotes bowel movement.

As for the vegetables, "5 a day" emphasizes the properties of the cabbage, cabbage and Brussels lombarda for their levels of carotenoids, vitamin C and folic acid, and of the mushrooms, products rich in B vitamins and minerals such as iodine and potassium. The turnip, parsnip, the chard and spinach, the endive, the endive, cardoon and artichoke complete the long list of healthy foods.