SOURCE
Dietary Guideliness, 1998. Secretaria de Estado de Salud Pública y Asistencia Social, Departamento de Nutrición (SESPAS)
Eat a variety of foods
Consume adequate fluids
Drink water everyday, it is part of the base diet.
Eat complex carbohydrates and whole grains
Consume cereals and beans every day, they are the base of the diet. For every 2 spoons of rice, eat one spoonful of beans, it compliments your nutrition.
Eat more vegetables and fruits
Consume fruits and vegetables everyday because they are healthy and nutritious.
Drink enough milk and consume calcium-rich foods
Consume milk, cheese and eggs at least 3 times a week to improve your diet.
Consume fish, poultry, eggs, lean meat, legumes and pulses
Consume meat, liver or fish everyday to maintain health. For every 2 spoons of rice, eat one spoonful of beans, it compliments your nutrition.
Moderate fat intake
For better health consume oil in moderation. Prepare foods with little fat, decrease intake of fried foods to avoid gaining weight.
Moderate salt intake
For your health, use salt in moderation.
Moderate sugar intake
For your health, use sugar with moderation.