SOURCE
Guía de Alimentación para una Vida Sana. INTA, VIDA Chile, Universidad de Chile. (2005)
Eat a variety of foods
Among other factors, eating a healthy diet, low in total fat, low in saturated fat and cholesterol, that includes at least 5 portions of fruits and vegetables a day, could contribute to reduce the risk of developing some types of cancer and cardiovascular disease.
Enjoy eating / Read food labels social part of eating
Information included in food labels helps you identify those foods that have less fat, especially saturated, less sugar and less sodium. Try to read the ingredients list and prefer those foods that have less added sodium.
Eat moderate amounts of food and sufficient energy and to meet the body's requirements
Observe the right quantities recommended for your sex and age.
Consume adequate fluids
The recommendation is 6 to 8 glasses of water per day.
Eat complex carbohydrates and whole grains
Prefer cereals with higher amounts of fiber, like whole-rice and whole wheat pasta, oats or oat-bran and wheat-bran.
Eat more vegetables and fruits
Consume a minimum of 5 portions of fruits and vegetables of different colors each day.
Drink enough milk and consume calcium-rich foods
Milk strengthens bones and teeth. Consume threes times a day milk products, such as yogurt, milk and cheese. Choose milk and milk products low in fat (skimmed or semi-skimmed).
Consume fish, poultry, eggs, lean meat, legumes and pulses
Consume beans, lentils, chick peas and horse beans at least twice a week in replacement of meat. Eat fish two times a week with a preferred preparation of broiling, baking steaming or stewing.
Moderate fat intake
Select foods low in saturated fats. Replace fried foods with baked, cooked or broiled. You will save some calories and help prevent cardiovascular diseases.
Reduce cholesterol intake
Control your cholesterol by eating low fat foods.
Moderate salt intake
Read labels and consume foods low in salt. Identify foods with salt additives and avoid them.
Moderate sugar intake
Read labels and choose foods low in sugars.
Achieve and maintain a healthy body weight and exercise regularly
Walk at least 30 minutes a day (brisk walking). Motivate your children to practice at least 1 hr of active games or practice some sport that they enjoy. Set a good example for them. It will provide a double benefit.