Healthia Hotels

Tengo apetito, ¿qué puedo comer? Elecciones saludables en cualquier momento del día y en cualquier punto del hotel.

Healthy eating

Healthy eating

What is healthy eating? Can you eat healthily even when you are on holiday or on a business trip? Of course you can! But you need to know how to make the most of a golden opportunity.
Healthy eating means a diet based mainly on fruit and vegetables, though we should not rule out food from animal sources as long as it is eaten in moderation.

So a healthy diet is rich in:

  • Wholemeal cereals (bread, pasta and other wholegrain derivatives), pulses (beans, chickpeas and lentils) and tubers (potatoes and sweet potatoes);
  • Fruit and vegetables;
  • Dried fruit and nuts.

In contrast, it is limited in the consumption of:

  • Red meat and cold cuts;
  • Refined sugar and sugary drinks such as refreshments and processed juices;
  • Baked goods, confectionery and savoury snacks;
  • Alcoholic beverages.

How do you eat healthily?

Eating healthily is not boring, bland or anything of the sort. But it should meet five basic criteria for it to be:

  • Sufficient. It meets the energy and nutritional needs of an individual at any stage in their life.
  • Balanced.  It is based on vegetable foodstuffs, but includes limited portions of meat. However, it hardly ever or never includes alcohol or other high-calorie yet not very nutritional foods.
  • Safe. It is free of toxins and pollutants.
  • Adapted.  It adapts to individual, social, cultural and environmental characteristics and needs.
  • Satisfactory. It is enjoyable and satisfies all your senses.

Eating healthily yields enormous benefits because:

  • It keeps your organism working normally.
  • It fosters growth (when full development has not yet been reached) and cell renewal.
  • It lowers the risk of contracting illnesses.
  • It protects your health.

Healthia hotels offer a varied range of cuisine so that guests can consciously choose the pleasure of taking care of themselves, enjoying healthy eating at every meal.

Keys to healthy eating

Keys to healthy eating

Healthy eating is a personal choice to follow a suitable diet. Healthy eating means balanced eating. It can be adapted to each individual and proves highly satisfying. If you follow this advice it will be much easier to look after your diet, whether at home or travelling abroad:

  • At every main meal, try to include wholegrain cereals, pulses or tubers.
  • Each day, eat at least two generous portions of vegetables. For example, one at lunch and the other at dinner.
  • Make sure that you have three pieces of fresh fruit every day, spread over the different meals.
  • Choose low-fat dairy products instead of products using full-fat milk.
  • Eat a handful of nuts (almonds, hazelnuts, walnuts, peanuts, etc.) every day.
  • Serve yourself smaller portions of foods that are rich in protein (meat, fish and eggs). Reduce your consumption of red meat (beef, lamb and pork), cold cuts and luncheon meats.
  • Choose water as your usual drink.

Other healthy eating advice. More advice?

  • Eat five meals a day.
  • Eat slowly and unhurriedly, chewing your food well.
  • In between meals, if you are hungry, eat healthy snacks (fresh fruit or dried fruit and nuts).
  • Choose dishes that have been cooked without much fat, for example, roasted in the oven, on the grill, steamed, boiled or en papillote.
  • Dress your dishes using vegetable oils, preferably a good quality olive oil, rather than sauces.
  • Celebrate those “special” occasions in moderation.

Hotels with the Healthia certification offer a varied range of cuisine so that guests can consciously choose the pleasure of taking care of themselves, enjoying healthy food at every meal. 

The joy of caring for yourself

The joy of caring for yourself

Your diet bears a significant impact on your health.
A healthy diet – varied and balanced – helps us to stay healthy and provides a tremendous sense of personal well-being.
We are fortunate. Our diet is often based on personal choice. Everyone chooses what to eat, although it is clear that the supply and availability of the food we have within reach will largely influence our choice.
We know that eating fruit and vegetables on a regular basis offers many benefits. For instance, eating more than 600 grams of fresh fruit and vegetables a day (an amount you can easily consume if you divide it into five daily portions) reduces the risk of suffering from cardiovascular disease by 20% and the risk of cancer by 20%, especially gastrointestinal cancers. It seems hard to believe, doesn’t it?
There is no time like the present to start taking care of yourself. Looking after your diet is a good beginning. There are many healthy eating options, such as a piece of fruit, a fresh salad, a couple of slices of wholemeal bread, a filet of oily fish or a handful of nuts, which help regulate the body and protect it from possible upsets. Additionally energise us and can lift our spirits.
For all these reasons, Healthia is on your side, helping you to follow a healthy diet even when you are far from home.

Healthy eating in style

A healthy diet is one of the three pillars of a healthy lifestyle. The other two are regular exercise and not smoking.
Keeping up a healthy lifestylecan sometimes seem complicated. Changing your habits is no easy feat. We tend not to see the benefits of this in the short term. And we always put it on the long finger.
Yet a healthy lifestyle is the best investment we can make in order to stay healthy. This is confirmed by numerous studies. Many illnesses today, such as cardiovascular problems, adult diabetes and even cancer, can be largely avoided by living a healthy lifestyle. According to the Spanish Association Against Cancer (AECC) and the American Cancer Society, seven out of ten cancers are linked to lifestyle and can therefore be prevented. And prevention is always the best cure.
“Let food be thy medicine and medicine be thy food”, advised Hippocrates in Ancient Greece. A wise vision – still applicable today – which reveals that food and health have always been intertwined.

Bread: white or brown?

Bread: white or brown?

Brown bread is made from flour obtained from the full cereal grain (including the bran and germ) while white bread is produced from refined flour.
Brown bread, compared to white, provides double the amount of fibre and many more vitamins, mineral salts and phytochemical compounds. As regards antioxidant substances, brown bread contains over 700 different compounds while white bread contains just seven.
All these brown bread components have a beneficial effect on health. Fibre regulates the digestive system while antioxidants and phytochemical compounds can protect us in the long term from cancer, cardiovascular diseases and cell ageing.
It is true that white and brown bread provide the same calories.

Three wholemeals a day

It is recommended we eat wholemeal varieties three times a day. This may seem a great deal, but it is enough to include a portion of wholegrain cereal or a couple of slices of brown bread at breakfast, lunch and dinner.
However, for those suffering from intestinal problems, it may be more convenient to temporarily choose white bread and the varieties baked with refined flour until your intestine adapts to this higher content in dietary fibre.
Healthia hotels always offer brown bread and other foodstuffs containing wholegrain cereals so that you can maintain a healthy diet at all your meals.

Sweet dreams!

Sweet dreams!

Getting a good night’s sleep is essential. A good night’s rest prepares you to face the next day wide awake and with a spring in your step.
Healthy eatingand developing good habits before going to bed prepares you for sleep, to fall deep into Morpheus’ embrace. Some tips to help digestion and induce tiredness are as follows:

  • Avoid heavy meals before going to bed. For dinner, do not choose fatty or greasy foods (such as stews or fried foods). Bear in mind that a large portion of high-fibre foods, such as some pulses (chickpeas or beans), could hinder your digestion and chase away sleep.
  • Do not have a copious dinner. Avoid eating foods that are rich in protein (meat, fish and eggs).
  • It is a good idea to wait at least two hours after your last meal before going to bed.
  • At night, avoid stimulants such as coffee, tea, cola drinks and chocolate or cocoa. Remember to drink water with your meal.
  • Avoid drinking alcohol before going to bed. Alcohol is deceptive because it initially causes drowsiness, but after a few hours it hinders sleep.

Hot milk and magic herbal teas

Getting into the habit of a varied, balanced diet and leading a healthy lifestyleis advisable. A lack of certain vitamins and minerals is linked to certain alterations in sleep.
Should I drink a glass of warm milk before bed to help me sleep? No serious studies exist to corroborate this. The same applies to herbal teas. But if a cup of hot herbal tea helps you sleep better, have one!
Healthia hotels come up with and prepare all their meals with the greatest concern for their guests’ health and well-being.