On the basis of scientific evidence, a collection of works by leading local experts and also considering the international experience, the Chilean Ministry of Health has drawn up a series of specific recommendations for a better diet, in line with our local culture.

Source: Chilean Ministry of Health, Global Strategy against Obesity, (Estrategia Global contra la Obesidad) EGO-Chile

Such as milk, yoghurt, fresh cheese, preferably skimmed or semi-skimmed. Dairy products contain calcium which is essential for the health of bones and teeth. As from two years of age, consumption of skimmed or semi-skimmed products is preferable as they contain the same nutritional value but they help to prevent obesity. Furthermore, these products provide protein that is very important for the organism as well as vitamin B 2.

Scientific evidence has proved that a low consumption of vegetables and fruit constitute an independent factor of risk of cardiovascular problems and cancer. Chile has joined the world movement towards promoting the consumption of vegetables and fruit called ?5 a day?. Abundant consumption of fruit and vegetables that contain fibre favour the digestion and help lower cholesterol and prevent obesity. In addition, they contain vitamins and minerals that help to prevent cardiovascular illnesses and different types of cancer. Thus, we recommend the consumption of fruit and vegetables in different varieties and colours every day in at least 5 portions expressed as servings or units.

Legumes have been a traditional dish in this country. However, today they are somewhat forgotten. It is important to consume them twice a week because they contain protein, minerals and vitamins as well as fibre. Furthermore, they provide protein that replaces meat if cooked together with cereals such as rice or pasta. Therefore, their protein is similar to that in meat without the quantity of fat the latter contains.

Chile has a long and extensive coast so it is essential that we take advantage of fish as it contains an important amount of protein, iron and zinc. It also has fatty acids of the omega 3 type which is vital for the prevention of cardiovascular deceases and for developing the nervous system. Though it is true that fish is expensive in Chile, we must remember that when tinned it is cheaper but retains the same qualities as fresh fish.

The consumption of saturated fats, including trans, is known for being the principal risk factor for high cholesterol and cardiovascular problems. In order to achieve a lower consumption, it is essential that you be well informed so that you can choose low fat foods by reading the labels. There are many packaged foods where the fat is not easily visible. These include sausages, sweets, cereals, biscuits, ice cream, etc. Thus, it is very important to compare products by reading their labels where the fat content is mentioned and choose those with a lower content. Likewise, it is important to consume oil in small quantities and to prepare fried food only once or twice a month. Products such as avocados, olives and nuts provide good quality fats but they must be consumed in moderation as they contain a lot of calories.

In our country we have the habit of consuming large quantities of salt, over double the recommended quota, especially due to the use of a saltcellar before we even taste the food we are to eat. We also consume large quantities of processed and tinned foods that contain salt and sodium additives and salty foods per se. It is most important to check the nutritional information on the label in order to choose those foods with a low sodium content. In the same way, the sugar we pour from the sugar bowl, added to the sugar contained in processed foods such as sweets, cakes, soft drinks, ice cream, biscuits, etc. provide us with excess calories when consumed in exaggerated quantities. This is especially important in young boys? and girls? diets whose consumption must also be controlled as it can lead to obesity and tooth decay

Water is very important to the organism. Bear in mind that the consumption of water includes that contained in liquid beverages such as milk, tea, coffee, soups and soft drinks. Care should be taken of the risk of this additional and unnecessary consumption of calories and carbon hydrates with a fast absorption when consumed in the form of sugared soft drinks and nectars that have a high consumption in this country, especially amongst children and teenagers.