SOURCE
Ministério de Saúde Brasil
Eat regular meals / Eat breakfast
Consume at least 3 meals and a snack a day. Don't skip meals.
Enjoy eating / Read food labels social part of eating
Enjoy your meal, eat slowly. Make the meals a family gathering. Don't watch TV while eating.
Eat moderate amounts of food and sufficient energy and to meet the body's requirements
Consuming all your meals, will prevent an empty stomach and reduce the risk of gastritis. Also avoid consuming too large amounts of food.
Consume adequate fluids
Water is the best drink. Avoid sodas.
Eat more vegetables and fruits
Increase and diversify your consumption of fruits and vegetables. Consume 5 times a day.
Consume fish, poultry, eggs, lean meat, legumes and pulses
Consume beans once a day, and at a minimum of 4 days a week.
Consume iron-rich foods
Consume beans, which are rich in iron. At meal time place a portion of beans on your plate in order to avoid anemia.
Moderate fat intake
Reduce fatty foods such as meats with visible fat, hot dogs, cold cuts, fried foods and salty snacks, to once a week. Remove the visible fat on meats before cooking. Although vegetable oils is a healthier type of fat, anything in excess is harmful. The ideal is not to use more than 1 can of vegetable oil per week for a family of 4 people. Choose cooked or baked foods and avoid cooking with margarine, vegetable shortening or butter.
Moderate salt intake
Reduce the use of salt. Take the saltshaker off the table. Avoid prepared condiments, canned food, salted meat and cold cuts such as bologna, ham, sausage and others.
Moderate sugar intake
Reduce eating sweets, cakes, cookies and other foods rich in sugar to no more than 2 times a week.
Moderate alcohol consumption
Reduce the consumption of alcohol. Avoid daily use.
Achieve and maintain a healthy body weight and exercise regularly
Keep your weight within healthy limits- see your health services if your Body Mass Index is not between 18.5 and 24.9. Be active. Build up to at least 30 minutes of physical activity every day. Walk through your neighborhood. Climb stairs. Don’t spend too many hours watching TV.