should include all the food contained in the pyramid but right amount and right proportions should be taken to cover the nutritional benefits. The energy value of a daily diet must be between 50 and 40 Kcals per kilo of weight. The amount of carbo hidrates must be between 50 to 55 % of intake and the fat must be 30% of the total of the energetic value.
You should work out at least 30 minutes a day , even if it´s only fast walking. This will help you to burn calories and strengthen muscles and bones. Even if you only do a small amount of exercise it can help you to reduce stress and it will help you to sleep better, to improve your humor and to feel more relaxed.