SOURCE
Norma Oficial de Orientación Alimentaria. Secretaría de Salud. (2006)
Eat a variety of foods
Foods are classified into 3 food groups: fruits and vegetables; cereals and tubers; legumes and products of animal origin.
Enjoy eating
Meal time is a very important moment to share with family and friends. Meals have a special value in our culture and society, therefore it should be given a special place.
Read food labels
It is recommended to read food labels.
Eat moderate amounts of food and sufficient energy and to meet the body's requirements
Enjoy and share your meals among family, giving each member the amount needed according to their age and sex. Choose a variety of foods and provide the 3 food groups with each meal.
Eat complex carbohydrates and whole grains
Choose those cereals that are whole grain or high in fiber.
Eat more vegetables and fruits
Many vegetables and fruits should be eaten in their fresh and raw form. Especially consume those from the region and season of the year.
Drink enough milk and consume calcium-rich foods
Increase the consumption of calcium rich foods such as corn tortilla, milk and milk products, sardines.
Consume fish, poultry, eggs, lean meat, legumes and pulses
White meat, fish and fat free poultry should be preferred to those cuts higher in fat. Increase the consumption of local and cultural beans and lentils. Especially combine beans and corn to improve the quality of protein.
Consume iron-rich foods
Especially women in childbearing age, pregnant women and young children.
Moderate fat intake
Limit the total intake of fats and limit your intake of saturated and trans fat.
Reduce cholesterol intake
Limit your intake of foods with cholesterol.
Moderate salt intake
Limit foods high in salt and sodium. Limit smoked foods and those directly cooked on a barbeque.
Moderate sugar intake
Limit foods high in sugar.
Achieve and maintain a healthy body weight and exercise regularly
Exercise as recommended for your age and sex. Keep your body weight within healthy limits.
Eat clean and safe foods
Wash your foods and disinfect all your vegetables and fruits through boiling or using chlorinated water. Boil and cook products of animal origin. Keep your house clean and keep animals far from your eating place.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Increase total energy intake and all nutrient intake, especially iron, calcium and folic acid. Lactating women should eat even more than pregnant women, especially energy, protein and calcium.
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Exclusive breastfeeding for 4-6 months.