We explain to you what to use the Plate of Good Eating.
Good nutrition not only helps us maintain a good mood and feel more comfortable in our body, butit is necessary to avoid multiple diseasesthat derive from bad eating habits, such as diabetes, arteriosclerosis, obesity or even cancer.
To try to alleviate the sociological, economic and health effects derived from malnutrition, thegovernment of Mexico has established easy-to-follow dietary guidelines, accompanied by striking visual material that allows a greater dissemination of this very important information: The Plate of Good Eating.
What is the Plate of Good Eating?
Many of us know the food pyramid, where the foods that we can consume are located on a scale of priorities, with vegetables, legumes and carbohydrates being those that should be more present in our diet, while meats, sweets and dairy products have lower priority and should be consumed to a lesser extent.
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The Plate of Good Eating is an initiative of the Mexican government, designed to alleviate the effects of malnutrition and poor eating habits among disadvantaged populations, to help them follow an adequate diet. It is similar to the food pyramid, but the food hierarchy is not expressed in the same way.
El Plato del Bien Comer arises from the imperative need to end the serious problem present in Mexico in terms of food, especially people with more limited resources or who belong to rural areas. With this type of information initiatives, it is expected to reduce the incidence of diseasesrelated to poor nutrition, such as childhood obesity or type 2 diabetes.
How does this nutritional guide work?
The Well Eating Plate exposes in a very simplified way the food groups necessary to have a correct diet. In this graph, foods are separated into three large groups divided according to their nutritional contribution, but not by their priority in terms of consumption, unlike the classic food pyramid, which does include the recommended doses of the different food groups.
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Despite being a simpler tool, the Well Eating Plate is useful for people with limited education in food matters to more easily understand what products are necessary for a complete diet.
In addition, this graphic is usually accompanied by additional information , which although it is not directly reflected in the Plate of Good Eating, it is incredibly useful and informative when it comes to educating people about good eating habits.
The food groups that are exposed within this graph are:
1. Vegetables and fruits
Examples of vegetables are given, such as squash, broccoli, cauliflower, nopal, carrot, avocado, and cucumber. As for fruits, apples, papaya, melon, mango, strawberry, among others, are recommended. Within the foods represented, care is taken to choose those with which the local population will be most familiar.
The foods in this group are necessary for their contribution in vitamins and fiber , in addition to helping to maintain better hydration levels. In the nutritional pyramid, these products represent the basis of a good diet, so they should represent the majority of foods that we consume during the week.
2. Cereals and derivatives
In the cereal section, examples are given of corn, wheat, oats, barley, amaranth or rice, in addition to their derivatives, such as bread, tortillas, cookies and pasta.
This group is also necessary for its vitamin content, but mainly for its necessary energy supply in the form of carbohydrates . In the nutritional pyramid, these foods are also very close to the base, indicating their vital importance in a balanced diet.
3. Legumes and foods of animal origin
This group includes legumes such as beans, broad beans, lentils, chickpeas, beans and soybeans, as well as products derived from animals such as milk, cheese, yogurt, eggs, fish or milk. meat, red and white.
The consumption of these foods provides us with vitamins, iron and proteins , so they are absolutely necessary for a good diet. The Well Eat plate does not make a distinction regarding the recommended frequency of these foods, but legumes should be consumed preferably over foods of animal origin.
Additional Information
As we have mentioned, although the chart of the Plate of Good Eating is not excessively informative, along with it certain general indications are usually included to improve the diet even more. Some of the suggested tips are:
1. Follow the Plate of Good Eating
To make the most of this nutritional guide, it is proposed to include a minimum of one food from each of the three groups represented in the Plate of Well-Eating in each of the meals of the day , in addition to trying to vary as much as possible the foods that are eaten. used within each group, as well as their method of preparation.
2. Increase the consumption of vegetables
From the Mexican government it is recommended to focus especially on the consumption of fruits and vegetables, if possible raw and with skin. This helps to improve the supply of fiber and vitamins from this food group, while reducing the energy density of our diet, facilitating the maintenance of an adequate weight.
3. Priorities regarding legumes and meats
This is one of the points that does not appear explicitly in the graph, but it does appear in the informative material that usually accompanies it. Moderation is requested regarding foods of animal origin . Within this group, fish and white meat are preferred over red meat, such as pork or beef.
4. Adequate hydration
Consumption of drinking water in adequate amounts, between 6 and 8 glasses a day. This is especially useful in the population of Mexico, since it has a serious problem regarding the consumption of sugary drinks, which prompted the creation of the “Jarra del Buen Beber”.
5. Respect mealtime
It is also recommended the constancy in terms of meal times, which should be structured in 3 main meals accompanied by 2 secondary meals, such as lunch and snack.
6. Maintain proper hygiene
Basic hygiene practices are also recommended, such as washing hands with soap when cooking, serving or eating. Along with this, it is recommended to dedicate exclusive time to meals, during which we can relax and enjoy the company of our close people.
References
- Skerrett, P. J., & Willett, W. C. (2010). Essentials of healthy eating: a guide. Journal of Midwifery & Women’s Health, 55(6), 492–501. doi:10.1016/j.jmwh.2010.06.019.
- Official Mexican Standard NOM-043-SSA2-2012, Basic health services. Food health promotion and education. Criteria for providing guidance. Retrieved from http://www.dof.gob.mx/nota_detalle.php?codigo=5285372&fecha=22/01/2013 on 21/08/2019.
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