1. Eating is fun … Enjoy your meal!

A great way to enjoy food is to do in the company of family and friends, at home or at school. It is interesting to see what others choose, or what stuff their sandwiches. Have you ever tried to change yours every day “Check out what’s in your bag lunch or you have food on your plate How many types of fruits and vegetables look different?

2. Breakfast is one of the most important meal

Our body needs energy every second and, after spending a night sleeping, your energy level is very low. Cars, buses and trains can not run without fuel. Similarly, you need a good breakfast, either go to school or take a walk during the weekend.
3. Try eating very varied during the day. The recipe for staying healthy is the variety

To be healthy, you have to ingest daily more than 40 different vitamins and minerals. Since there is a food that contains them all is very important that you select each day a variety of foods to be balanced. In reality, there is good or bad food, so you need not give up the one you like. The best way to run a balanced diet is to eat every day different types of food.

4. What food is winning? Beam based carbohydrates in your diet

Most people do not eat enough food rich in carbohydrates such as cereals, rice, pasta, potatoes and bread. At least half the calories of your diet should come from these foods, so it is worth bearing at least one in every meal. Try whole wheat bread, pasta and other grains, which will provide lots of fiber. Have you tried making bread yourself? It smells funny and feeding!

5. High five! Eat fruit and vegetables at each meal and between meals!

Fruit and vegetable foods are rich in vitamins, minerals and fiber. We should all try to eat five servings daily. For example, a fruit juice at breakfast, an apple or a banana between meals and two types of vegetables at meals. With that we have the total. How many varieties can tell at the supermarket? Why not try some new ones?

6. Details about fats. Too much saturated fat is not good for health

Eating lots of fatty foods as these are good (such as butter, sandwich spreads, meat and sausages, chips, pies and candy) can be bad for the body. So, do not forget, pour yourself a good loaf of bread, but moderate with butter. Although some fat is needed to get all the nutrients you need, eat in moderation these foods is less hazardous to health and to the scale. So, if the lunch is rather fat, eat a light dinner.

7. The meal is served! Come on time and changes frequently between meals that pikes

Even if you eat regularly throughout the day, there are times when you get hungry between meals, especially if you’ve done much exercise. Snacks or appetizers can fill their bellies, but they should never replace food, but serve only as a supplement. There are snack food at your disposal. You choose fries, pipes and other packaged products, chocolate bars, biscuits and cookies. At other times, you may prefer a sandwich, fruit or vegetables, like celery or carrots. Whatever your preference, remember that most healthy to maintain a balanced diet is quite varied food choices.

8. Quench your thirst. All you can drink

Did you know that more than half your weight is water? Therefore, besides providing the body with all the nutrients it needs everyday to stay fit, you have to wash it down with a minimum of 5 glasses of fluid a day. It is very important to keep drinks handy to prevent dehydration, especially during hot weather or when you practice a lot of exercise. Usually, though not always, the body will communicate making you feel thirsty. Tap water is fine, but the mineral is fantastic, as well as fruit juices, tea, soft drinks, milk and other beverages.

9. Watch your teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating too often during the day foods high in sugar or starch can contribute to tooth decay. So, do not spend all day eating and drinking soft drinks chuchearías! If you want to keep a gorgeous smile, you also need to brush your teeth twice a day with fluoride toothpaste. In addition, night after brushing, you should not eat anything and drink only water.

10. Move! Exercise daily

Like bicycles rust if you do not use often, your muscles and bones need to keep them active. Exercise is essential to condition the heart and bones strong. And it can be very funny. Try to do some exercise every day, like walking to school, or climbing the stairs. Also the game played at recess, like soccer or jumping rope are good training. Swimming is one of the sports health benefit.

Foods that are included in it, and recommended on the food pyramid tells us very clearly what must be in proportion. Within the recommended foods is essential to take into account:

* Bread, cereal, rice and pasta should be consumed daily in normal proportions, as well as fruits and vegetables.
* Milk, yogurt, cheese, meat, poultry, fish, beans, fried eggs and nuts are an important part of the diet, but consumption should be moderate.
* Fats, oils and sweets should be taken within an exceptional setting.

Following these premises you will comply with a balanced diet that will ensure better health and wellbeing. To carry out the right way is essential to make the recommended foods, avoiding some of these foods:

* Soft drinks, fruit juices and sports drinks contain much sugar, in this case should be changed to skim milk or water.
Do not eat between meals. If you’re really hungry try a fruit, some carrot sticks or toasted bread.
* Try to pay attention to portion meals you eat.
* If you drink alcohol, do so in moderation, because they add calories to the diet and provide no nutrients.
* Avoid eating dishes with mayonnaise or commercial sauces, usually carry a high fat content. Opt for tomato seasoned with herbs such as oregano, mint or thyme.

It is advisable to acquire a healthy lifestyle and diet are not taken as something to follow during a specified time, but as an attitude that will provide better health. Obesity treatments that require patient implanted in the gastric balloon, gastric banding or gastric bypass need and recommend, also, a pre-operative diet.

The reasons are usually related to the fact that eating vegetables requires a preparation time that today’s society does not allow us to devote to preparing meals. Therefore, fruit juices, and more recently made with different types of vegetables, they become the best option for protecting our health, especially those who need to lose weight.

The daily intake of two glasses of vegetable juice, helps to lose weight and control blood pressure levels, reducing the chances of cardiovascular disease, according to a study conducted by researchers at the University of California and the Faculty of Baylor.

In reaching this conclusion, the researchers studied over 12 weeks to a group of 90 healthy adults aged between 40 and 65 and another group of 81 adults with various risk factors such as overweight, high cholesterol, hypertension or high blood sugar levels. The persons who constituted the sample was divided into two groups and while one group only spoke of the importance of maintaining adequate food with a daily consumption of 4 servings of fruit and vegetables, the other group was imposed as a standard daily intake of two glasses of fruit or vegetable juice.

Occurring by 12 weeks, researchers found that people who had drunk juice were down an average of two kilos of weight without changing the rest of their habits and their blood pressure levels were more controlled than before starting the investigation. By contrast, those who had not been forced to drink juice, they had lost weight and only 20 percent had eaten in the diet recommended amounts of vegetables. As eating certain preparations could fight obesity.

Did you know …
While not a total guarantee of success in weight reduction studies like this do show the importance of eating fruits and vegetables in the amounts recommended to maintain fitness and reduce our chances of suffering a cardiovascular disease, the leading cause death in developed countries.

Choose good food is as important as preparing them adequately to retain all its nutritional properties.

The food preparation must take into account that bad cooking can destroy their nutritional value. If there is difficulty in chewing or eating, it is preferable to present them as sliced or mashed potatoes, croquettes and meatballs. Vitamins and minerals so necessary for all ages, they are mainly in fruits and vegetables. In order not to lose do not forget basic basic advice.

Thus, the vegetables should be washed well, but not having them soak, covered and cooked with little water and the right time, then add the salt, once they are ready, and the best container is the pressure cooker. On the other hand, to consume fruit juices after preparation. Every food has a different time of conservation. You have to read labels well in the expiry date and place products on the most appropriate place in the refrigerator for everyone. The frozen have equal nutritional value than fresh, hence, no food should be thawed and refrozen. If defrosting is done correctly, these foods are so rich and nutritious as fresh.

When shopping it is best to eat seasonal products also tend to be cheaper. We appreciate the price of food in terms of their nutritional qualities. For example, 30 grams of dried cod have more protein than 100 grams of the best meat. It is advisable to make the purchase list, thus avoiding filling the basket with products that really are not necessary.

If a large number of studies highlight the protective role of certain foods, they are often controversial. Today, only a few risk factors are the subject of consensus.

A balance must

Fruits and vegetables, allies against any cancerAvant, a good balanced diet is essential. Thus, it is important to have a varied diet. Try as much as possible of the diverse contents of your plate. Moreover, it is necessary that your diet meets your needs. You need to adjust what you eat to your metabolism (see our application Calculate your calorie needs), your physical activity and your general condition (pregnancy, diabetes) to avoid excess.

Fruits and vegetables first!

Your best allies in the fight against cancer, these are the fruits and vegetables. Over the past 30 years, more than 250 studies have evaluated the relationship between these plants and this pathology. 80 have found a protective effect unequivocally. According to most studies, people who consume too few have a risk 1.5 to 2 times more likely to develop cancer. This effect could be explained by the action of different components: fiber, vitamins, polyphenols. Several studies put forward including the role of antioxidants such as beta-carotene, vitamins C and E and selenium.

Smokers beware!

But these protective effects of plants depend on many factors. They can sometimes change dramatically by all individuals and environmental factors. Thus the most famous example is that of beta-carotene. They are antioxidant compounds found in tomatoes or peppers. All studies emphasized their role in protecting against tumors. Scientists have therefore tried * to give supplements to smokers. Instead of protecting them, this has increased cases of lung cancer! Therefore the relative benefits of fruits and vegetables by the case!

Choose your allies

You must consume between 400 and 800 g per day plant. As stated by the Campaign Secretariat of Health of November 2001, this corresponds to 5 fruits and vegetables per day minimum. Purchased fresh, they bring all their nutritional qualities. But you can also buy canned or frozen. Some fruits and vegetables have a protective role specifically highlighted by recent studies:
* Tomatoes, peppers, carrot
And all other pigmented vegetables. These vegetables are extremely rich in carotene, the antioxidant whose protective properties are studied for many years.
* Broccoli, Brussels sprouts, cauliflower
And all other varieties of crucifers. Several studies attribute to them a preventive role in the onset of breast or other female hormones.
* Cereals, prunes, peas
And all foods that contain fiber. Because they play a role “admittedly controversial” in preventing colon cancer.

And do not forget to eat in all cases at least five fruits and vegetables per day!

You have opted for a vegetarian diet or you hesitate to put you in green? Why not, provided you follow some rules.
Vegetarianism to good health?

Vegetarian santel the government says eating fruit and vegetables is good for health! But then being a vegetarian, protects there disease? Numerous studies have addressed the issue. And it seems that this choice is beneficial for the heart! Indeed, proponents of green food have fewer problems with tension, are less heart attacks and suffer less frequently from cardiovascular problems This power could also reduce the risk of some cancers, although this benefit is not completely certain . No rush: fruits and vegetables are perhaps not the main culprits: the whole, vegetarians are more careful about their diets, smoke less, do sports, etc.. In short, they are living healthier! In all cases, being vegetarian is not harmful to the body … if we avoid the shortcomings!

In search of lost protein

One of the major deficiencies which exposes the vegetarian is lack of protein. These substances are essential for our body to produce muscle, but also hormones, enzymes, etc.. But the main source of protein is meat or fish. There are vegetable proteins, say the most savvy on the issue, which may partially offset the losses from the lack of meat. But you must know that they are much less rich in some essential amino acids (the building blocks of protein). Fortunately, the allies may allow the weight to balance its vegetarian contributions: dairy, cereal derivatives (bread, flour, pasta, semolina, rice …), eggs and pulses (white or red beans, peas broken beans, chick peas …). At least two of these elements must therefore be located at each meal, varying associations. The safest way is to make every meal a grain product and a milk product, which we add either an egg or a pulse, all completed course of fruit and vegetables. If in doubt, please consult your nutritionist.

Is not no iron

Another major risk in vegetarians: iron deficiency. Because there still is meat, especially red meat, which is the main source of this mineral. Certainly, many vegetables also contain iron, but it is much less bioavailable, that is to say, harder to be absorbed by our body. If you are a strict vegetarian about meat, but you still eat fish, you can keep the iron intake of good quality. But if you prohibit meat and seafood, you must choose again for dried vegetables, eggs and milk to avoid deficiencies. But this remains a difficult exercise and should not hesitate to consult his doctor in case of loss of form and persistent fatigue.

Finally, remember that, vegetarian or not, maintain its body also requires a little physical activity. At least 30 minutes of brisk walking per day or equivalent are required to stay in shape … and stay green!

• Folic acid is a vitamin that needs to drink daily. Deficiency leads to anemia, premature detachment of the placenta, infants with low birth weight and some malformations, mostly of the nervous system.
  Although present in many foods, which are subjected to heat during the cooking process makes it possible to destroy, so it is necessary to consume fresh fruits and vegetables without cooking, and, as ordered, take a multivitamin with this vitamin.
• If a pregnant woman has some degree of malnutrition may occur low birth weight, intrauterine growth retardation and fetal or neonatal death. In addition, it increases the risk of heart disease, hypertension and diabetes in adolescence and adulthood.

• The pregnant woman does not “eat for two.” You should eat the right amount and balanced, according to medical recommendations, because the excess weight gain may cause newborns with higher than normal weight, diabetes, hypertension and other complications. It should include fruits, vegetables, legumes, cereals and derivatives, proteins (meats, fish, eggs, beans) and dairy products, properly distributed throughout the day. Do not skip breakfast and evening meal should not be excessive.
• The calculation of the weight of each mother according to their individual needs. Weight gain depends on the nutritional status in early pregnancy. Generally, a mother with normal nutritional assessment should be increased 25 pounds, if undernourished, between 30 and 35, whereas if one is obese should gain 10 to 15 pounds.
• Must eat foods in limited smoked hams, coffee, tea and soft drinks instant or gassed. They should also be avoided, except prescription medications of traditional medicine, because they generally are not known to produce effects on the fetus and pregnancy.
• Smoking, drugs and alcohol are especially harmful to the health of mother and child. You also should avoid the consumption of prescription medications.

During treatment are strictly prohibited bread, alcohol and soft drinks-including those labeled “diet” -. They say if you want to do well the plan will only drink water, tea or coffee without sugar, some fresh fruit juices and milk oat the corresponding day.

The first day of the soup comegrasa plan can only take this food and all sorts fruits, except bananas, watermelon and preferably be considered low-calorie melons. On the second day alternating the soup in question with all sorts of vegetables, preferably green leafy, and avoid the green beans, peas and corn. At night you can include a baked potato.

Fruits and vegetables can be alternated on the third day with all those bowls of soup comegrasa desired, and the fourth is to take three bananas and several glasses of milk substitute oats for organic deficiency of potassium and carbohydrates.

A fillet of beef, between 125 and 250 grams and up to six fresh tomatoes are allowed on the fifth day, but you have to drink after six to eight glasses of water to drag the uric acid residues that are stored in the body. This operation must be repeated on the sixth day you can take all the meat, or grilled fish, however you want, and always accompanied with green leafy vegetables but not potatoes.

The cycle ends with a diet menu of rice, fruit juice and vegetables.

If at the end of the process are not satisfied with the amount of kilos he had intended to lose, the creators of this diet recommend repeat again from the beginning to achieve the desired objectives.