Why do vegetables and fruits take up most of the plate?

Because they deliver lots of vitamins, minerals, fiber, and water with very few calories, helping you feel full and preventing disease. That's why the Plato del Bien Comer makes them the largest portion of each meal, with at least five servings of vegetables and fruits a day.

The Three Groups of Plato del Bien Comer

Q: What are the food groups of the Plato del Bien Comer?

Three: (1) Vegetables & Fruits, (2) Cereals, and (3) Legumes & Animal-Origin Foods, plus plain water at the center of the plate and healthy fats in small amounts. Each meal should include at least one food from each of the three groups.

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.

What are the food groups of the Plato del Bien Comer?

Three: vegetables and fruits, cereals, and legumes with animal-origin foods. Here is what each one gives you and how to choose within it.

Vegetables & fruits: half the plate

They bring vitamins, minerals, fiber and water with very few calories. That is why they fill you up and help prevent disease.

Ideally raw or steamed, with the skin on where possible to keep the fiber.

Cereals: the day's energy

Cereals and tubers give your body the energy it needs. Choose whole grains: they keep the fiber and nutrients that refining strips out.

A moderate portion at each meal is enough alongside the vegetables and proteins.

Legumes & animal-origin foods: the proteins

Legumes are an inexpensive, fiber-rich plant protein. Animal-origin foods bring high-quality protein, iron and vitamin B12.

Favor grilled, roasted or simmered dishes.