Learn the three food groups at the heart of the Mexican dietary guidelines: Verduras y Frutas, Cereales, and Leguminosas + Alimentos de Origen Animal. Plus healthy fats and water.
The Plato del Bien Comer sorts all foods into three groups — Vegetables & Fruits, Cereals, and Legumes & Animal-Origin Foods — with plain water at the center and healthy fats in small amounts. Knowing what goes in each group, and in what proportion, is the basis for balanced meals.
Vegetables and fruits take up the biggest portion of the plate. They bring vitamins, minerals, fiber, antioxidants, and water with very few calories, so they fill you up and help prevent disease. Aim for at least five servings a day, mixing colors and choosing seasonal, local produce.
Examples: tomato, nopal, zucchini, carrot, spinach, broccoli, and chili among vegetables; apple, banana, papaya, guava, orange, and mango among fruits — ideally raw or steamed, with the skin on where possible to keep the fiber.
Cereals and tubers provide the energy the body runs on. Choose them whole-grain, and for corn, nixtamalized — the traditional process that raises the tortilla's calcium. Whole grains keep the fiber and nutrients lost in refining.
Examples: corn tortilla, whole-grain bread and pasta, rice, oats, amaranth, potato, sweet potato, and fresh corn. A moderate portion at each meal is enough alongside the vegetables and proteins.
On the plate these two are one combined group. Legumes — beans, lentils, fava, chickpeas — are an inexpensive, fiber-rich plant protein; animal-origin foods — egg, chicken, fish, lean meats, dairy — bring high-quality protein, iron, and vitamin B12.
The Mexican pairing of corn with beans forms a complete protein, comparable to meat at a fraction of the cost — which is why they're taught together. Go easy on red and processed meats, and favor grilled, roasted, or simmered preparations.