SOURCE
Ministerio de la Protección Social, el Instituto Colombiano de Bienestar Familiar. Guías Alimentarias para la Población Colombiana. (2002)
Eat a variety of foods
To protect your health eat foods from each of the seven food groups everyday.
Enjoy eating / Read food labels social part of eating
Share your meal times with your family to strengthen eating habits, values, behaviors and family unity. As part of a healthy lifestyle, live in harmony and be able to build peace, express your love and practice tolerance and solidarity everyday.
Eat complex carbohydrates and whole grains
Consume from the cereals and roots food group everyday.
Eat more vegetables and fruits
Increase your daily consumption of natural fruits and vegetables.
Drink enough milk and consume calcium-rich foods
Consume from the milk group everyday.
Consume fish, poultry, eggs, lean meat, legumes and pulses
Consume meats, eggs, beans or dry fruits (peanuts) everyday.
Moderate fat intake
It is necessary to limit you intake of animal fats to prevent illnesses.
Moderate salt intake
It is necessary to limit your intake of salt to prevent illnesses.
Moderate sugar intake
It is necessary to control the excess intake of sweets.
Achieve and maintain a healthy body weight and exercise regularly
Eat well and control your weight to protect your health. Exercise at least 3 times a week to maintain a healthy heart, mind and body.
Eat clean and safe foods
To prevent infectious diseases wash your hands before handling foods. Boil the water and practice proper hygeine in preparation of all your meals.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Go to the doctor during your pregnancy. Begin pregnancy in an adequate nutritional status. Consume a varied diet with enough foods. Take calcium, iron and folic acid supplements. Breastfeed for your health and your baby's health.
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Exclusive breastfeeding for 6 months.
Complementary feeding can be started between 4 - 6 months
Start weaning at 6 months. To prevent anemia give children meat or liver everyday. From 1 year and older children should consume the same as the rest of the family.