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Why the Guides:
 Currently, the Guatemalan population is going through a demographic, epidemiological, nutritional and food transition; which is reflected in a decrease in cases of infectious diseases, but in contrast there is an alarming increase in chronic non-communicable diseases (CNCD), such as: obesity, diabetes, heart, lung, kidney diseases and different types of cancer , due in large part to the change in the lifestyle of the Guatemalan population.
Due to the above, the National Program for the Prevention of Chronic Non-communicable Diseases and Cancer, of the Ministry of Public Health and Social Assistance, summoned different institutions to reactivate the National Commission of Dietary Guidelines, with the purpose of revising and updating the Guidelines Food for Guatemala, whose last edition dates from 1996.
The purpose of the Dietary Guidelines:
It is to promote the consumption of a complete, healthy, varied and culturally acceptable diet in the healthy population over two years of age, to avoid problems of malnutrition in childhood and prevent chronic non-communicable diseases in young people and adults.
The Food Guides for Guatemala are an educational instrument so that the Guatemalan population can choose foods for a healthy diet, and are aimed at the healthy population over two years of age.
Today we will present, in summary, the 10 recommendations of the Food Guides, their importance, the ideal application and practical suggestions to comply with them.
CONCEPTS NECESSARY TO KNOW:
- Food: natural or artificial substance or product suitable for human consumption. It is any substance that provides the matter and energy necessary to perform our vital functions (WHO).
- Nutrients: are chemical components of food that can be used once they have been ingested and absorbed. They include organic and inorganic dietary factors contained in food and that have a specific function in the body (WHO).
There are two kinds of nutrients: major nutrients (macronutrients) and minor nutrients (micronutrients).
- Major nutrients: are those that the body needs in greater amounts, these being: carbohydrates, proteins and fats.
- Minor nutrients: those that the body needs in smaller amounts, being these: vitamins and minerals.
MAJOR NUTRIENTS:
Carbohydrates: are those that provide the body with energy, essential for the functioning and development of daily activities, such as: walking, working and studying. Food sources of carbohydrates are: grains, cereals, potatoes, bread, cassava, bananas, sugar, honey, etc.
Proteins: their main function is the formation of all tissues in the body, for example: muscles, hair, skin and nails, among others. In addition, they are necessary for proper growth. Proteins can be of origin:
- Animal: among them are all kinds of meat, milk and eggs.
- Vegetable: beans, soybeans, as well as flour mixtures (Incaparina and other similar).
- Fats: they are a concentrated source of energy. They are constituents of the cell wall, they help the formation of hormones and membranes, useful for the absorption of fat-soluble vitamins.
Fats can be of origin:
- Animal like lard, cream, butter, etc.
- Vegetable: oils and margarine.
MINOR NUTRIENTS
Vitamins: They help regulate the different functions of the body. The human body only needs them in small quantities, but if they are not consumed, they affect the health of the individual. Vitamins are found in small amounts in almost all foods, mainly fruits, herbs, vegetables, and animal products. Table 1 presents the functions and sources of vitamins.
Minerals: Like vitamins, minerals are needed in small amounts. These are part of the tissues and participate in specific functions of the organism. Minerals are also present in small amounts in many foods, especially those of animal origin.
THE MESSAGES OF THE FOOD GUIDE FOR GUATEMALA:
- Eat varied every day, as seen in the family pot, because it is healthier and cheaper. To have a varied diet, foods must be selected from each of the groups identified in the family pot, in the proportion and with the frequency indicated. It is not necessary to consume all foods at each meal time; but do include them during the day.
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• Include in breakfast: milk, cereal and fruit.
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Below we offer an example of the menu of a day of the week
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• Include in the snacks: fruit, Incaparina atole or tortillas with beans.
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• Include at lunch: chicken or beef broth with a portion of chicken or meat, rice, avocado, vegetables, tortillas, fruit and plain water.
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• Include in the snack: fruit, seeds such as peanuts.
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• Include at dinner: beans, egg and tortillas or bread.
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Eat herbs, vegetables and fruits every day, because they have many vitamins. Herbs, vegetables, and fruits contain vitamins and minerals, which help:
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- have a good vision
- Improve digestion avoiding constipation
- Maintain proper weight
- Prevent cardiovascular diseases and infections
- Prevent chronic diseases such as cancer, obesity, diabetes, high blood pressure, etc.
Fruits and vegetables of different colors provide the variety of vitamins and minerals that our body needs in different colors, that is: red, yellow, white, purple or green” (1)
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- “Reds: tomato, watermelon, chili pepper, apple, strawberries, radish.
- Yellow and Orange: carrot, güicoy seasoning, papaya, orange, tangerine, pineapple, mango.
- Whites: cauliflower, onion, banana, soursop, cucumber, turnip.
- Purple: eggplant.
- Greens: broccoli, chard, spinach, watercress, lemon, chipilín, purslane, macuy, pear”.
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Eat tortillas and beans daily, for each tortilla serve two tablespoons of beans, because it counts, fills more and feeds better. It is recommended to combine grains.
The ideal is to consume a vegetable mix* (cereal and legume) at the same meal time, here are some suggestions:
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- Tamalitos with beans.
- Standing beans with rice.
- Tortillas with beans.
- Stuffed with beans.
- Breads with beans.
- Soy beans with rice.
- Pupusas/folded bean.
- Rice with lentils.
- Eat three times a week or more: eggs, cheese, milk or Incaparina which are special
for growth in childhood and the health of the whole family.
- Eat at least twice a week or more, a piece of meat, chicken, liver or fish to avoid anemia and malnutrition.
Meats are a source of protein, iron, zinc and B vitamins, which are important for growth, prevent malnutrition, anemia and help repair tissues.
- Eat seeds such as peanuts, broad beans, cashew seeds, sesame seeds and others, because they are good to complement your diet. Seeds such as peanuts, broad beans, cashews, sesame, and pepitoria contain good-quality protein and fat, fiber, B-complex vitamins, and minerals.
- Eat less margarine, cream, butter, fried foods and sausages to take care of your heart and spend
less.
- Prepare meals with little salt to avoid illness. Salt is rich in sodium whose excess favors hypertension.
- Every day exercise or take a brisk walk for half an hour or more, because it is good for your health.
- Avoid drinking liquor because it damages health.
These recommendations can be expanded by consulting the following document:
MSPAS. Guías Alimentarias para Guatemala. Guatemala: MSPAS. 2012
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