Celebrate Mexico

Celebrate Mexico
Celebrar Mexico
Summer evokes images of farmer’s markets with brightly colored aromatic and succulent produce.
And summer equates to local in-season fresh pickings. Places with warmer year round climates such
as Mexico have longer growing seasons and supply their own country as well as much of the world
with their bounty. Mexico’s primary crops include corn, wheat, tropical fruits and many vegetables.
The United States receives 60% of Mexico’s agricultural exports including coffee, tropical fruits and
winter fruits and vegetables.
National Dietary Guidelines…of Mexico
Mexico’s Department of Nutrition and Health Promotion
use El Plato del Bien Comer or The Plate of Good
Eating to guide food choices in Mexico. The graphic is a
plate which is evenly divided into thirds represent by the
following three groups:
• fruits and vegetables
• cereals
• legumes and animal products
Mexico’s dietary guidelines include:
Try to eat accompanied by family and/or friends and to make the meal a pleasant time and
avoid rushing and eating fast foods
• Eat raw vegetables and fruit in season.
• Reduce the consumption of fats (margarine, vegetable oils and mayonnaise among others),
sugars (soft drinks, honey, jam, candy and table sugar) and salt.
• Eat according to your needs and conditions, neither more nor less.
• Eat moderate amounts of foods of animal origin, prefer legumes as a healthy low-fat,
cholesterol-free protein source.
•
Combine
theand
cereals
(tortillas,
bread or pasta) with legumes such as beans, chickpeas,
Health Stats to Live
Learn
By
beans or lentils to make a complete protein.
• Choose whole grains such as corn tortillas, wholegrain bread, oats, and amaranth, in place
of refined grains such as white bread, rice, pasta, muffins, and pastries.
• Consume chicken without skin and fish two times per week, instead of red meat.
• Eat eggs in moderation.
• Avoid alcoholic beverages or consume sporadically since they are high in calories
•
Dare to Compare?
Mexico
United States
Percent of Obesity
(Body Mass Index > 30)
(Source: World Health Organization 2010)
Average life expectancy in years
(Source: World Health Organization, 2012)
Percent of income spent on food
(Source: Economic Research Service, United States
Department of Agriculture, 2012)
Males: 30.1%
Females: 41.0%
Males:44.2 %
Females: 48.3%
76
79
24.1
6.6
Super Alimentos (a.k.a Super Foods)…of Mexico
If your idea of “south of the border” foods is tortilla chips and tacos, you will benefit by expanding your
culinary horizons beyond the border by including some nutritional powerhouses:
Avocado…Avocados are one of the most nutrient-dense foods on earth. They are a rich source of
folate, vitamins E, C and B6, potassium and soluble fiber. They also contain heart-healthy
monounsaturated fat, which can improve blood cholesterol levels, decrease your risk of heart disease,
and may help with blood sugar control. They are used in Mexican guacamole and are a topping for
many Mexican dishes.
Beans…A staple food for Mexican cuisine, beans are an economic and excellent source of low
glycemic plant-based protein. They contain more fiber per bite than almost any other food which
serves to lower your cholesterol and stabilize your blood sugar.
Chili Peppers…Red chili peppers are a very good source of vitamins A and C, dietary fiber, as well
as a good source of iron and potassium. Chili’s of multiple varieties are considered to have health
benefits when eaten or applied topically. The main component in chili’s associated with health
benefits is called capsaicin. Capsaicin from hot chili peppers is known for its antioxidant and antiinflammatory properties. Chili’s play a significant role in the majority of the most famous dishes of
Mexico.
Cilantro…Cilantro is an integral flavor of Mexico. Cilantro is a leafy green herb with a unique bright
flavor and distinct fragrance. It is a part of the coriander plant, and is frequently used in Mexican
cuisine. Six sprigs of cilantro contain 23% of your daily needs for vitamin K, which is crucial for
calcium absorption and blood clotting.
Corn…For Mexicans, corn is not just a crop but an important part of their livelihood and culture. Corn
can be prepared in countless ways and traditionally in Mexico, is made into tortillas, tamales, and
soup, as well as being grilled and sprinkled with chili powder and cheese-a popular street food. Corn
is a good source of fiber, as well as vitamin C, folate, magnesium, selenium, and B-vitamins.
Mango...Mexican mangos are a sweet delicious addition to sweet and savory dishes. Mango salsa is
delicious over a piece of grilled fish. Mangos are a good source of Vitamin A and Vitamin C. Vitamin
A is important for vision, stimulates the production and activity of white blood cells, takes part in
remodeling bone, helps maintain the health of endothelial cells (those lining the body’s interior
surfaces), and regulates cell growth and division. Vitamin C is important for the immune system and
wound healing.
“Conversación es comida para el alma.”
Mexican saying which means:
Conversation is food for the soul
For more information contact us at [email protected]