SOURCE
INCAP/OPS Guías Alimentarias para Guatemala. Los siete pasos para una alimentación sana. (1998)
Eat a variety of foods
To maintain health, consume a variety of foods.
Eat complex carbohydrates and whole grains
Consume everyday and with every meal grains, cereals or potatoes because they are nutritious, economic and very tasty.
Eat more vegetables and fruits
Eat vegetables everyday, especially dark green, yellow or orange since they are a very good source of vitamin A, which is needed for the body's defenses, eye health and skin. Eat fruits everyday because they are nutritious, healthy and aid in digestion.
Drink enough milk and consume calcium-rich foods
Consume eggs, cheese or a glass of milk at least twice a week to complement your meals.
Consume fish, poultry, eggs, lean meat, legumes and pulses
Eat a piece of liver or meat at least once a week to strengthen your body.
Moderate fat intake
Choose vegetable oils instead of lard or butter. Avoid frequent consumption of fried foods because they may increase body weight and thus cardiovascular diseases, diabetes, hypertension and cancer.
Achieve and maintain a healthy body weight and exercise regularly
Adults who are not physically active should limit their fat intake to avoid gaining extra weight.
Eat clean and safe foods
Wash your hands always before preparing foods, eating and after going to the bathroom. Clean vegetables and fruits with chlorinated water