Healthy Food - General guidelinesGeneral guidelines to take into account- Do not exceed your daily need of calories.- Limit the use of solid fats: margarine, butter, shortening and lard, or food prepared with this. - As fat sources, use primarily fish, vegetable oils and nuts. - Make sure that your food and beverages are low in added sugars. - Try to be physically active, for at least 30 minutes, on most days of the week. - If you want to loose weight, at least 60 minutes of physical activity, on most days of the week, is needed.
Preferred portion and serving sizeWhen you serve food, make sure that the portion and serving size are appropriate:- Grains: 6 ounces every day; of which at least 3 ounces of breads, rice, crackers, whole-grain cereals, or pasta. One ounce is about ½ cup of cooked rice/cereals/pasta or 1 slice of bread. - Vegetables: 2 ½ cups every day; eat more dark-green vegetables, orange vegetables and dry beans. - Fruits: 2 cups every day; eat a variety of fruit, go easy on fruit juices. - Milk: 3 cups every day; use low-fat or fat-free products.
- Meat & beans: 5 ½ ounces every day; choose low-fat or lean meats.
What to do when you order food from outside- Ensure that your food is delivered just prior to your serving time.- You must serve the food within 30 minutes of delivery. - The hot food should be held at 140 ° F or warmer. - The cold food should be held at 41 ° F or colder. - Perishable food should, at room temperature, not be left out for more than 2 hours. - Throw away any food that has been left out at room temperature for more than 2 hours.
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