What is Healthy Eating?
A healthy diet should be based on eating habits that consider the social and cultural value of food as a fundamental aspect. Therefore, it is essential to reclaim these practices and encourage the production and consumption of regional, healthy foods such as vegetables, greens, and fruits, always taking into account the behavioral and emotional factors linked to eating.
Public Sector Responsibility
The public sector has the responsibility to promote socio-environmental changes that support healthy food choices at the individual level. Collaboration between society, the productive sector, and the government is essential to create lifestyles focused on health promotion and disease prevention.
Key Characteristics of a Healthy Diet
✔ Respect and appreciation for cultural eating practices – Foods have diverse cultural meanings that should be preserved and encouraged, strengthening food sovereignty.
✔ Accessibility, taste, and affordability – Healthy eating does not have to be expensive, as it prioritizes natural and regionally produced foods. Supporting family farming and cooperatives improves food quality and generates income for local communities.
✔ Variety – Consuming different types of food ensures a balanced supply of nutrients and prevents dietary monotony.
✔ Colorfulness – Colorful meals guarantee nutritional diversity, particularly in terms of vitamins and minerals, making meals more appealing.
✔ Balance – The quantity and quality of food should be well-balanced to ensure proper nutrition, respecting cultural and behavioral aspects.
✔ Food safety – Foods should be free from physical, chemical, and biological contamination to ensure safe consumption for the population.
Recommendations for a Balanced Diet
✅ Have at least three main meals (breakfast, lunch, and dinner) and two healthy snacks throughout the day, avoiding skipping meals.
✅ Consume six servings of cereals (rice, corn, wheat, bread, and pasta), tubers (potatoes), and roots (cassava) daily. Prefer whole grains and natural foods.
✅ Include at least three servings of vegetables in meals and three or more servings of fruits in snacks and desserts.
✅ Eat beans with rice every day or at least five times a week. This combination is an excellent source of protein.
✅ Consume three servings of dairy products and one serving of meat, poultry, fish, or eggs daily. Remove visible fat from meats and skin from poultry to make these foods healthier.
✅ Limit the intake of vegetable oils, olive oil, butter, and margarine to one serving per day. Choose foods with lower trans fat content.
✅ Avoid soft drinks, industrialized juices, cakes, stuffed cookies, and other sweets in daily consumption.
✅ Reduce salt intake and avoid processed foods high in sodium, such as processed meats and instant seasonings.
✅ Drink at least 2 liters (6 to 8 glasses) of water per day, preferably between meals.
✅ Adopt a healthy lifestyle by engaging in at least 30 minutes of physical activity daily, and avoid alcohol and tobacco consumption.
BMI Calculation
To assess whether you are at a healthy weight, use the Body Mass Index (BMI) formula:
📌 BMI = Weight (kg) / Height (m) × Height (m)
BMI Table:
- Below 18.5: Underweight
- 18.5 to 24.99: Healthy weight
- 25 to 29.99: Overweight alert
- Above 30: Obesity alert
⚠ Important: Only health professionals, such as doctors and nutritionists, can diagnose diseases and recommend treatments. The information provided is for educational purposes only.
