These food groups should be consumed optionally, occasionally and in moderation. Foods of a different nature, which provide energy, but with a high sugar or fat content.

Sweets. Including cakes, pastries, industrial pastries, confectionery and ice cream, provide rapidly absorbed sugars and sometimes also fats that are considered unhealthy. Therefore, their consumption should be occasional and sporadic, from time to time as part of a balanced diet, with a maximum limit of two portions per week. Made with several or some of the following ingredients: flour, sugar, honey, eggs, butter or lard, chocolate, dairy products, etc. 

Red meat, on the other hand, contains saturated fats and should be limited to a maximum of two servings per week. Red meat includes beef, veal, beef, horse meat, some parts of pork and game meat. This includes meats processed with red meat, which are those that have been transformed by salting, curing, fermentation, smoking or other processes to improve their flavour or preservation. Main products include: sausages, sausages, ham, preserved or cured meat, as well as canned meat and meat and sauce preparations.

Types of fats:

Saturated fats. These are saturated fat molecules with hydrogen molecules. They are found in: red meat, poultry with skin, butter, cheese, whole milk, fried foods. Vegetable oils, such as palm oil and coconut oil. A dietary pattern should be followed in which no more than 5% to 6% of calories come from saturated fats, about 13 grams per day.

Trans fats. There are two types, natural and artificial. Natural fats come from animals or foods made from them. Artificial fats (or trans fatty acids) are the result of an industrial process in which hydrogen is added to liquid vegetable oils to make them more solid: fried foods, cakes, pastries, dough, biscuits, frozen pizza, biscuits, margarines.

Monounsaturated fats. Oils containing monounsaturated fats are usually liquid at room temperature, but begin to turn solid when cooled. Foods such as liquid vegetable oils: rapeseed, olive, sesame or foods such as avocados or nuts.

Polyunsaturated fats. These are fat molecules that have more than one unsaturated carbon bond in the molecule. Olive oil is an example.

All fats provide 9 calories per gram, monounsaturated and polyunsaturated fats can be good for your health, when eaten in moderation. Bad fats (saturated and trans fats) can be detrimental to health.