LESSON PLAN: HEALTHY EATING AND NUTRITION

Main Goal
To foster food and nutritional security to guide and promote
Colombian families in adopting lifestyles and healthy eating practices
that contribute to preventing malnutrition and the development of
diseases associated with food.

Objective
Subsidiary Goals
• To define what a healthy diet consists of and its characteristics.
• To establish the importance of a healthy diet for human health and
the consequences of not having it.
• To develop an activity where the student puts into practice the
knowledge acquired.
Knowledge In this teaching module, no previous knowledge of the subject is
previous needed since it is intended to create awareness in the student about
required the importance of healthy eating.
• Knowledge: The student understands good food and nutrition
practices.
• Doing: The student questions themself about the topics taught
and questions their classmates, teachers, family and community
Performance
members to learn more.
indicators
• Being: The student identifies what are food safety and nutrition
and their good practices.
• Learning to learn: Students discuss the lesson in small groups
and carry out the proposed activities.
• Students express disinterest: To guarantee student
participation, the material will be prepared in a way that its
teaching is interactive and encourages participation. The module
should not be very long. Otherwise, divide the class into two
sessions. Indicate from the beginning what activities will be
Issues developed to attract the students’ attention and increase their
Anticipated interest.
and Solutions • Reluctance to participate: This can be addressed by dividing
students into smaller groups for discussions and asking students
what they would like to learn.
• Lack of attention: The time of the master session could be
reduced, and the issues addressed while the activity is being
carried out.
 • Detailed Thematic Content for Teachers (Background)
• Topic Content Slides
• Activity instructions
• Recipe materials (depending on the number of students)
o Oven
o Mill
o Knife
o Plastic or glass bowls
o Kitchen towels
o Hermetic glass containers
Materials
• Ingredients for the recipe (according to the number of students)
o Chickpeas
o Red beans
o Dry corn
o Lentils
o Dry wheat
o Soybean grains
o Green banana
o Natural peanut
o Honey
According to the World Health Organization (2020), each year
worldwide, 600 million people get sick after consuming contaminated
food, and 420,000 die. In economic terms, the costs are high in low-
and middle-income countries, reaching US$110 billion in productivity
and medical expenses. Food safety, nutrition, and food security are
entirely related, as "unsafe food generates a vicious circle of disease
and malnutrition, especially affecting infants, young children, the
elderly, and the sick" (World Organization of Health, 2020). Then, this
module aims to teach children between the 6th and 8th grade of
Background
secondary school the main aspects related to healthy eating and the
prevention of diseases due to the consumption of contaminated food,
mainly following the guide Education in food and nutrition for basic
education of the Food and Agriculture Organization of the United
Nations (Olivares, Zacarías, and Andrade, 2003). To reinforce this
knowledge, an activity will be carried out where the children can
prepare a rich and nutritious recipe. Likewise, it is expected that the
impact of this class transcends families to reinforce food security in
the regions.
1. Detailed Thematic Content

1.1. Healthy Nutrition

A healthy diet provides essential nutrients (proteins, carbohydrates, lipids, vitamins,

minerals, and water) and the energy necessary to be healthy and prevent diseases such
as obesity, hypertension, diabetes, anemia, osteoporosis, some cancers, and
cardiovascular diseases.

1.1.1. Food Guides

• Consume different food daily to acquire the necessary nutrients and energy.
• Increase the consumption of fruits, vegetables, and legumes as they contain vitamins,
minerals, and antioxidants that prevent cardiovascular diseases and cancer; and
dietary fiber that lowers blood cholesterol, aids digestion, and slows the absorption of
sugar.
• Preferably use vegetable oils such as sunflower, olive, and soybean, which provide
essential fats for health. On the contrary, fats of animal origin, such as butter,
mayonnaise, and lard, increase the risk of obesity and cardiovascular disease.
• Preferably eat fish as it contains healthy fats that help prevent cardiovascular disease
and skinless turkey or chicken as they have less cholesterol and saturated fat than red
meat, sausages, and viscera.
• Consume milk and its derivatives, such as yogurt, quesillo (cheese), and cheese, as
they contain essential proteins and calcium to form and maintain healthy bones and
teeth. Its ideal consumption during the first 25 years of life helps prevent osteoporosis.
• Reduce salt intake to prevent the risk of hypertension.
• Reduce sugar consumption to reduce the risk of obesity and dental caries.
• Accompany healthy eating with frequent physical activity such as walking 30 minutes
daily, swimming, dancing, etc. Some benefits of physical activity are:
o It enhances sleep quality.
o It reduces stress.
o Helps maintain weight, muscle strength, and joint elasticity.
o Strengthens the heart and bones.
o Improves respiratory capacity.

1.1.2. Food pyramid

The food pyramid is the classification of foods according to their nutritional contribution
and the proportion in which they should be included in the daily diet. With this food
grouping, people can choose different foods within each group. The foods in the lower
levels have greater space in the pyramid, indicating greater consumption. On the
contrary, the foods in the upper levels should be consumed less. Figure 1 is a food
pyramid based on the Healthy Eating Plate developed by the Harvard T.H. Chan School
of Public Health (Figure 2). Table 1 represents the healthy eating plan for children
between 6-10 and 11-18 years.

New food pyramid

Red meat,
butter Occasional and optional consumption

Dairy
Optional and moderate consumption

Proteins,
carbohydrates… C H: 1-3R /day
Proteins: 1-2R /day
Fats: 3R /day

Vegetables
2-3R /day Fruits
2-3R /day

Daily exercise
+ water

Figure 1. New food pyramid. Source: (Garibaldi, 2023).

Figure 2. The plate for healthy eating. Source: (Harvard T.H. Chan School of Public Health, 2011).
 Table 1. Healthy eating plan.

Food Children from 6 Teenagers from

consumption to 10 years 11 to 18 years

Dairy (daily)

Fish, turkey, or
chicken 2-3 times per week 2-3 times per week

Other meats 1 time per week 1 time per week

Legumes 2 times per week 2 times per week

Eggs 2-3 times per week 2-3 times per week

Vegetables (daily) Raw or cooked Raw or cooked

Fruits (daily)

Cereals, pasta or 4 to 5 times

potatoes, cooked per week

Bread 100 g (daily) to to

Oil and other fats

(daily) Little amount Little amount

Sugar (daily) Little amount Little amount

Water (daily) 6 glasses (1.5 liters) 8 glasses (2 liters)

Approximate
caloric intake 1800-2100 kcal 2500-2800 kcal

Source: (Olivares, Zacarías, and Andrade, 2003).

1.2. Nutritional Needs

Nutritional needs depend on age, sex, physical activity, and physiological state and refer
to the amount of energy and nutrients necessary to maintain a healthy and functional
body, which are:

1.2.1. Energy
Just as cars need fuel, our body needs energy to develop its vital functions. The unit of
measure for energy is calories or kilocalories (kcal), and its amount depends on age, sex,
physiological state, and physical activity (sedentary, light, moderate, or intense). The
primary sources of energy are fats or lipids (9 kcal/g), carbohydrates (4 kcal/g), and
proteins (4 kcal/g). THE GREATER PHYSICAL ACTIVITY, THE GREATER ENERGY
EXPENDITURE, which is distributed as follows:
 Table 2. Daily energy expenses.
Energy is spent on:
Basal metabolism*.………………………………………..60%
Physical activity.….………………………………………..30%
Digestion of food and absorption of nutrients…………..10%
Total energy expenditure during the day………………100%
*Set of processes that constitute energy exchanges at rest (e.g., respiration, circulation, digestion, etc.). Source:
(Olivares, Zacarías, and Andrade, 2003).

Table 3. Average daily energy needs of children 1-18 years.

Age Boys Girls Age Men Women
(years) kcal/day (years) kcal/day
1–2 1.200 1.140 10 – 11 2.140 1.910
2–3 1.410 1.310 11 – 12 2.240 1.980
3–4 1.560 1.440 12 – 13 2.310 2.050
4–5 1.690 1.540 13 – 14 2.440 2.120
5–6 1.810 1.630 14 – 15 2.590 2.160
6–7 1.900 1.700 15 – 16 2.700 2.140
7–8 1.990 1.770 16 – 17 2.800 2.130
8–9 2.070 1.830 17 – 18 2.870 2.140
9 – 10 2.150 1.880
Source: (Olivares, Zacarías, and Andrade, 2003).

1.2.2. Proteins
After water, protein makes up the largest proportion of body tissues (such as muscle,
skin, and bone) and is the basis for building the body's tissues during the growth period
and repairing them throughout life. In addition, it helps create defenses against diseases,
provides energy, and ensures the proper functioning of the body. Proteins can be found
in animal-origin foods, such as meat, and vegetable-origin, such as legumes, seeds,
bread, cereals, and pasta. Although the latter are of lower quality, they can replace meat,
eggs, or milk when combined. In the case of proteins of animal origin, they should not
exceed 50% as they are transformed into fat, making the kidneys work more. The daily
protein requirements according to sex, age, and physiological state are:
 Table 4. Recommended protein intake according to age, sex, and physiological state.
Recommended intake,
Age
g/kg/day
Children 4 – 6 months 2,5
7 – 9 months 2,2
10 – 12 months 2,0
1 – 2 months 1,6
2 – 3 years 1,55
3 – 5 years 1,5
5 – 12 years 1,35
Men 12 – 14 years 1,35
14 – 16 years 1,3
16 – 18 years 1,2
18 and more years 1,0
Women 12 – 14 years 1,3
14 – 16 years 1,2
16 – 18 years 1,1
18 and more years 1,0
Additional amount per day (g)
Pregnancy 8
Breastfeeding during the first 6 months 23
Breastfeeding after 6 months 16
Source: (Olivares, Zacarías, and Andrade, 2003).

1.2.3. Carbohydrates
They are essential nutrients for energy and include sugars, starches, and dietary fiber in
foods such as bread, rice, noodles, oatmeal, beans, chickpeas, lentils, potatoes, and
cassava. It is recommended to consume foods rich in fiber, such as cereals, pasta, and
legumes, as they help digestion, lower cholesterol and blood sugar levels, and help
prevent colon cancer.

1.2.4. Lipids
Fats or lipids are substances that are insoluble in water and soluble in organic solvents.
They are a source of energy for the body (9 kcal/g) since they provide essential fatty acids
for the growth and maintenance of body tissues, brain development, and vision; carry fat-
soluble vitamins A, D, E, and K; and surround the organs of the body to protect them from
blows and trauma. It is advisable to consume them in small quantities and prefer fats of
vegetable origin, such as oils, avocado, olives, nuts, and almonds, as they contain
unsaturated fats that help lower cholesterol and prevent cardiovascular diseases. On the
contrary, fats of animal origin, such as mayonnaise, butter, and lard, contain saturated
fatty acids that are risk factors for the cardiovascular system.

Essential fatty acids are essential unsaturated fats because they decrease the risk of
allergies, inflammatory and cardiovascular diseases, and some cancers. These are
omega 6 (linoleic acid), which is found mainly in corn, sesame, and sunflower oils, as well
as in nuts such as walnuts, almonds, and pistachios; and the omega 3 (alpha-linolenic
acid) that is in soybean, canola and flaxseed oil; nuts and fish such as sardines, salmon
and trout. The lack of consumption of these essential fatty acids stops growth, affects
reproduction, and alters visual acuity, among others. Table 5 shows the content of
calories, proteins, lipids, and carbohydrates of some commonly consumed foods (g/100
g or 100 ml of edible part of the food).

Table 5. Calories, protein, lipid, and carbohydrate content of some foods.

Fats or
Food Calories Proteins Carbohydrates
lipids
Whole milk (1/2 cup) 61 3,3 3,2 4,8
Flavored yogurt (1/2 cup) 91 4,4 2,7 14,8
Whole egg (2 units) 160 13,5 10 4
Chicken (1 medium leg) 130 22,3 3,8 1,7
Rice (2 cups cooked) 352 6,4 0,8 79,7
Noodles (2 cups cooked) 350 12,2 0,3 74,6
Celery (1 large plate) 18 0,7 0,2 3,4
Lettuce (1 large plate) 19 1,7 0,4 2,2
Tomato (1 small unit) 19 0,8 0,4 3,2
Plantain (1 small unit) 94 1,3 0,4 21,3
Soft drinks (1/2 glass) 42 0 0 10,4
Oil (6 tablespoons) 897 0 99,7 0
Mayonnaise (4 tablespoons) 725 1,9 78,2 3,3
Water ice cream (1 small unit) 81 0 0 20,2
Source: (Olivares, Zacarías, and Andrade, 2003).

1.2.5. Vitamins and Minerals

Called micronutrients, they are essential for good nutrition and proper body functioning.
However, they are consumed in smaller amounts than proteins, fats, and carbohydrates.
Vitamins are necessary to carry out processes such as converting food into energy,
growing and repairing body tissues, and defending against some diseases. Table 6 shows
the required daily intake of vitamins and minerals. Some minerals are part of body tissues,
such as iron in the blood’s hemoglobin, calcium, and fluoride in the bones and teeth.

• Vitamin A: Essential for normal growth, night vision, strengthening the immune
system, and keeping body tissues (particularly the skin and eyes) healthy. It can be
found in animal-origin foods, such as cow liver and eggs, and vegetable-origin, such
as carrots, chard, spinach, and mango. TIP: Many dark green, yellow, and deep
orange fruits and vegetables contain carotenes that the body converts to vitamin A.
• Vitamin C: Or ascorbic acid, serves to improve the absorption of the iron present in
foods of plant origin, such as legumes and cereals, strengthen defense mechanisms
against diseases, keep blood vessels in good condition, form collagen and prevent
cardiovascular diseases, and cancer thanks to its antioxidant effects. It is found in
foods such as citrus fruits (orange, lemon, passion fruit) and vegetables such as
 cauliflower, spinach, and cabbage. TIP: consume raw food promptly, and if you need
to cook any, do so in little water and in a short time since this vitamin is easily
destroyed by heat and oxidizes in the air.
• Folic acid: Essential for cell reproduction, and forming red blood cells. It is found in
oranges, mango, guava, banana, avocado, broccoli, cauliflower, corn, tomato, legumes,
oats, whole grains, and liver. Especially women of childbearing age, before and during
the first trimester of pregnancy, should consume sufficient amounts of folic acid to
prevent severe congenital malformations of the central nervous system in the fetus.
• Calcium: Essential for building and maintaining healthy bones and teeth and for
regulatory functions such as blood clotting and oxygen transport. Some food sources
are milk, yogurt, cheese, and beans. Its absorption is improved by adequate amounts
of vitamin D and phosphorus, also present in dairy products.
• Iron: Besides being one of the main components of red blood cells, it is essential for
transporting oxygen to the cells and, therefore, the body’s functioning. The lack of this
mineral is the most frequent nutritional deficiency worldwide, which can cause anemia.
The primary sources of iron are liver, organ meats, chicken, turkey, and fish. Although
it is found in foods of vegetable origin such as legumes, whole grains, and chard, the
body does not absorb it as easily as the iron contained in meats, but it can be improved
with foods that contain vitamin C. TIP: foods such as tea, coffee, and herbal infusions
decrease the absorption of plant iron.

Table 6. Recommended daily intake of vitamins and minerals.

Vitamin A Vitamin C Folate Calcium Iron
Age group
(µg/d)* (mg/d) (µg/d) (mg/d) (mg/d)
Nursling
0 – 6 months 400 40 65 210 0,27
7 – 12 months 500 50 80 270 11
Children (years)
1–3 300 15 150 500 7
4–8 400 25 200 800 10
Men (years)
9 – 13 600 45 300 1.300 8
14 – 18 900 75 400 1.300 11
19 – 30 900 90 400 1.000 8
31 – 50 900 90 400 1.000 8
51 – 70 900 90 400 1.200 8
> 70 900 90 400 1.200 8
Women (years)
9 – 13 600 45 300 1.300 8
14 – 18 700 65 400 1.300 15
19 – 30 700 75 400 1.000 18
31 – 50 700 75 400 1.000 18
51 – 70 700 75 400 1.200 8
> 70 700 75 400 1.200 8
Pregnancy (years)
 Vitamin A Vitamin C Folate Calcium Iron
Age group
(µg/d)* (mg/d) (µg/d) (mg/d) (mg/d)
≤ 18 750 80 600 1.300 27
19 – 30 770 85 600 1.000 27
31 – 50 770 85 600 1.000 27
Breastfeeding (years)
≤ 18 1.200 115 500 1.300 10
19 – 30 1.300 120 500 1.000 9
31 – 50 1.300 120 500 1.000 9
*Micrograms daily, as retinol equivalents. Source: (Olivares, Zacarías, and Andrade, 2003).

1.2.6. Water
After oxygen, water is essential for life because it helps maintain body temperature
(37°C), transport nutrients to cells, and remove waste from the body's use of nutrients.
Except for sugar and oil, all foods contain varying amounts of water, with fruits,
vegetables, and milk having the highest contents. Daily water requirements, apart from
that contained in food, are 1.5 to 2.5 liters.

1.3. Nutrition and Health

1.3.1. Nutritional Status and its Evaluation

Nutritional status is the physical condition that a person presents as a result of the balance
between their needs and intake of energy and nutrients. Its evaluation is made from
anthropometric measurements (weight, height, or amount of fat in the body according to
the age and sex of the individual) compared with a reference standard. The factors that
affect nutritional status are those presented in Figure 3.
 Education Food Income
availability level

Food Food
knowledge purchasing
power

Eating
habits

Environmental
Intra-family food sanitation
distribution

Breastfeeding Hygienic
practices handling of food
Use of food by the
organism

Nutritional conditions

Figure 3. Factors affecting nutritional status. Source: (Olivares, Zacarías, and Andrade, 2003).

1.3.2. Food-related Diseases

• Due to an insufficient intake of energy or specific nutrients: malnutrition, nutritional
anemia, osteoporosis, and endemic goiter (increase in the thyroid gland size mainly
due to insufficient iodine).
• Due to excessive energy intake: obesity, diabetes, cardiovascular diseases,
hypertension, and some cancers.

1.3.3. Eating Disorders

Anorexia nervosa (extreme thinness) and bulimia (marked fluctuations in weight) are
eating behavior disorders that usually start at school and are caused by the combination
of psychological and environmental factors, irrational fear of being overweight,
contemporary fashions designed to thin people, advertising about diets, low self-esteem,
and physical and psychological abuse.

• Consequences of anorexia nervosa: Excessive weight loss, malnutrition, anemia,

osteoporosis, heart disease, extremely low body temperature, constipation,
headache, irritability, hormonal changes (in women, it causes amenorrhea and
sterility), risk of death due to illness or suicide.
• Consequences of bulimia: Stomach discomfort after excessive food intake,
dehydration, and loss of minerals through vomiting, dental damage such as stains,
 cavities, and loss of teeth due to the action of the acid contained in the vomit, muscle
weakness, paralysis, and attack to the heart.

1.4. Healthy and Safe Food

1.4.1. Concept of Healthy, Safe, Contaminated, Altered, Adulterated Food

Healthy food provides the energy and nutrients that the body needs, while safe food is
free from contamination by biological agents (bacteria, parasites, or viruses), chemicals
(detergents, pesticides, medicines, heavy metals, etc.) as mercury) or physical (dust,
earth) external. Likewise, an altered food is one that, for various reasons, has suffered a
deterioration in its sensorial characteristics (taste, color, texture, etc.) and its
composition/nutritional value. Finally, a food is adulterated when it has been modified by
man altering its characteristics, usually providing a lower quality product (See Figure 4).

Food sanitary Healthy and

regulation safe food

Food

Contaminated Altered Adulterated

Contaminant
agents

Biological Physical Chemical

Bacteria Parasites Viruses

Figure 4. Healthy, safe, contaminated, altered, adulterated food. Source: (Olivares, Zacarías, and Andrade, 2003).

1.4.2. Microorganisms and their Characteristics

They are microscopic organisms transported through hands, nails, clothing, objects, and
animals. For their multiplication, they need nutrients, humidity, and temperature (between
5°C and 60°C, being the most optimal between 25°C and 30°C). Microorganisms present
in food can be:
• Spoilage microorganisms: Cause deterioration in the color, flavor, aroma, and texture
of food, but without causing disease. Example: fungi such as yeast.
• Pathogenic microorganisms: Cause disease to the consumer without altering the
food’s appearance. Examples: bacteria, parasites, and viruses.

1.4.3. Foodborne Diseases and their Prevention

Research indicates that there are more than 250 foodborne illnesses, with the most
common symptoms being nausea, vomiting, stomach cramps, and diarrhea. However,
these can vary between different types of foodborne illnesses (CDC, 2019). Some of
these diseases are presented in the following table.

Table 7. Diseases of bacterial origin.

Disease Causal agent Food involved
Typhoid fever Fruits and vegetables irrigated with sewage; food
Salmonella typhi
contaminated by a sick handler
paratyphoid fever Fruits and vegetables irrigated with sewage; food
Salmonella paratyphi
contaminated by a sick handler
Shigellosis Shigella dysenteriae, Fruit and vegetables irrigated with sewage
S flexneri, S boydii, Hands of the carrier handler
S sonnei
Stomach flu Escherichia Coli Food or water contaminated with the bacteria
patógena
Cholera Raw fish and shellfish, food washed or prepared with
Vibrio Cholerae
contaminated water
Parasitic diseases
Taenia solium Pork and bovine meat contaminated with cysts
Taeniasis
Taenia saginata (larvae)
Pork meat contaminated with cysts (larvae) of T.
Trichinosis Trichinella spiralis
spiralis
Ascariasis Ascaris lumbricoides Vegetables and fruits irrigated with sewage
Viral diseases
Hepatitis A Virus de la hepatitis A Vegetables irrigated with sewage
Enteritis by rotavirus Rotavirus Water and food contaminated with feces
Source: (Olivares, Zacarías, and Andrade, 2003).

Good hygiene habits help prevent foodborne illnesses, such as:

• Personal hygiene includes bathing, washing hair, keeping nails short and clean, and
correct hand washing.
• Food hygiene: Includes cleaning food when buying, preparing, storing, and consuming it.
• Environmental hygiene: Includes cleaning and disinfecting the kitchen, utensils, dining
room, and food storage area. The following four measures help prevent food
poisoning.
 Figure 5. Measures to prevent food poisoning. Source: (CDC, 2022).

• Clean: Wash your hands and wipe down work surfaces before, during, and after
preparing food.
• Separate: Raw meat, poultry, fish, shellfish, and eggs from ready-to-eat foods.
• Cook: Cook food to the proper internal temperature to kill off harmful bacteria.
• Chill: Keep the refrigerator below 4°C. Refrigerate leftovers within 2 hours of cooking
(or within 1 hour if food has been exposed to temperatures above 90°F, such as in a
car).

1.5. Family Food Security

Food security is the access of all people, at all times, to enough food that covers their
nutritional needs and leads to a healthy life. At the household level, it refers to the family's
ability to obtain sufficient, varied, and innocuous food (healthy and safe) to cover the
nutritional needs of all its members at all times, either by producing or buying it. The
conditioning factors of food security are availability, access, and use of food. The biggest
obstacles to food security are poverty, lack of education, and social equity, as illustrated
below.
 CAUSES OF HOUSEHOLD FOOD INSECURITY

INSUFFICIENT FOOD LOW FOOD UTILIZATION

LOW ACCESS TO FOOD
AVAILABILITY

INSUFFICIENT LOW HIGH PRICE OF LACK OF

INSUFFICIENT LITTLE VARIETY OF
LOCAL INCOME FOOD HYGIENE AND
SUPPLY FOOD
PRODUCTION SANITATION

LACK OF
HIGH SPENDING ON HIGH COST DISTANCE TO FOOD
EMPLOYMENT LOW LESS CONSUMPTION
HOUSING, HEALTH OF DISTRIBUTION
LITTLE ACCESS TO
DEFICIT IN OF THE HEAD WAGES POOR FOOD
OF HOUSEHOLD AND EDUCATION TRANSPORT CENTERS OF TRADITIONAL
INFRASTRUCTURE, HANDLING
LAND, TECHNOLOGY FOOD
TRANSPORT AND
AND TRAINING
TRADE
LACK OF HIGH
INSUFFICIENT FAMILIAR HIGH N° OF HIGH
TRAINING AT DEMAND
EDUCATION SIZE DEPENDENTS CONSUMPTION OF
WORK FOR WORK
FAST FOOD

LACK OF KNOWLEDGE

Figure 6. Conditioning factors of food security. Source: (Olivares, Zacarías, and Andrade, 2003).

2. References

Centros para el Control y la Prevención de Enfermedades – CDC. (2019, August 18).

Seguridad de los alimentos. [Web]. Retrieved February 6, 2023, from
https://www.cdc.gov/foodsafety/es/index.html.
Centers for Disease Control and Prevention – CDC. (2022, September 27). Food Safety.
[Web]. Retrieved February 6, 2023, from https://www.cdc.gov/foodsafety/index.html.
Garibaldi, I. (2023, January 31). Por qué la pirámide alimentaria que conoces está
desfasada y cómo debería ser la verdaderamente saludable. Objetivo Bienestar.
Retrieved February 6, 2023, from https://www.objetivobienestar.com/alimentacion-
saludable/por-piramide-alimentaria-conoces-esta-desfasada-como-deberia-ser-
verdaderamente-saludable_52468_102/1012754.html.
Harvard T.H. Chan School of Public Health. (2011). Healthy Eating Plate. Retrieved
February 6, 2023, from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-
plate/.
Olivares, S., Zacarías, I. and Andrade, M. (2003). Educación en Alimentación y Nutrición
para la Enseñanza Básica. Organización de las Naciones Unidas para la Agricultura
y la Alimentación. Retrieved February 6, 2023, from
https://www.fao.org/3/am401s/am401s.pdf.

3. Complementary References

Instituto Colombiano de Bienestar Familiar & Universidad Nacional de Colombia. (2017,

April). Caracterización y composición nutricional de 18 preparaciones tradicionales en
 la población colombiana. Retrieved February 6, 2023, from
https://www.icbf.gov.co/system/files/caracterizacion-composicion-18-preparaciones-
tradicionales-icbf1_0.pdf.
Instituto Colombiano de Bienestar Familiar. (n.d.). Estrategia de Información, Educación
y Comunicación en Seguridad Alimentaria y Nutricional del ICBF. [Web]. Retrieved
February 6, 2023, from https://www.icbf.gov.co/estrategia-de-informacion-educacion-
y-comunicacion-en-seguridad-alimentaria-y-nutricional-del-icbf.
Instituto Colombiano de Bienestar Familiar. (2018, November). Tabla de Composición de
Alimentos Colombianos (TCAC) 2018. Retrieved February 6, 2023, from
https://www.icbf.gov.co/system/files/tcac_web.pdf.
Instituto Colombiano de Bienestar Familiar & Organización de las Naciones Unidas para
la Alimentación y la Agricultura. (2019, September). Mi plato, un arcoiris divertido de
sabores. Retrieved February 6, 2023, from
https://www.icbf.gov.co/system/files/cartilla_mi_plato_un_arcoiris_divertido_de_sabo
res.pdf.
Instituto Colombiano de Bienestar Familiar & Organización de las Naciones Unidas para
la Alimentación y la Agricultura. (2020, September). Guía para el facilitador GABAS
para niños y niñas escolares (6 a 12 años). Retrieved February 6, 2023, from
https://www.icbf.gov.co/sites/default/files/cartilla_manual_facilitador.pdf.
Organización Mundial de la Salud. (2020, April 30). Inocuidad de los alimentos. Retrieved
February 6, 2023, from https://www.who.int/es/news-room/fact-sheets/detail/food-
safety.