Overview
- Specialists in Mexico, Argentina and Spain promote a 50-25-25 plate split favoring fruits and vegetables, minimally refined grains, and lean proteins like legumes, chicken or fish.
- They advise eating lightly earlier instead of arriving hungry, controlling portions, and slowing the pace of the meal to curb overeating and reactive dips in blood sugar.
- Alcohol guidance centers on pairing every drink with water, with tips ranging from 1:1 to 3:1 water-to-alcohol, and avoiding sugary mixers in favor of mineral water with lemon.
- Home-cooked dishes with fresh ingredients and plentiful salads are preferred to packaged options to reduce hidden fats, sugars and sodium and to support digestion.
- Behavioral cues include limiting feast days to the core dates, adding light activity such as dancing, involving children in healthier choices, and keeping expectations moderate for emotional well-being.