Tuesday, April 9, 2019



He Hhealthiest And Most Balanced Diet

A healthy, healthy, varied and balanced diet represents one of the pillars of the well-being and health of our children today and in the future.

Diets that have a high content of saturated animal fats, cholesterol or excess sugar and salt promote slowly increasing cholesterol levels, increase blood pressure, increase obesity and eventually increase the risk of cardiovascular disease, different types of cancer and degenerative diseases. And all this increases even more if our children do not do any type of physical activity.

In many households, the intake of carbohydrates, fruits and fiber has decreased, and the consumption of fats and animal foods has increased. This involves an increase in calories and a high percentage of childhood obesity .

For children, it is important for our children to learn healthy eating habits, to learn to eat healthy , with a variety of foods and in a balanced way. It is best to follow the guidelines of the Mediterranean diet, recognized by all nutritionists in the world, as one of the most balanced and healthy diets to prevent future diseases and reduce obesity, achieving a better state of wellbeing, good health, and feeling to feel good

The Mediterranean diet does not pursue dietary measures, but rather it is intended as a way of life. It tells us what foods are necessary to include in the diet and to what extent we must consume them to achieve a healthy and balanced diet, which must always be accompanied by regular physical exercise (at least half an hour per day) .

Components and basic advice of the Mediterranean diet

Olive oil . Olive oil is one of the most important pillars of the Mediterranean diet as the main source of healthy fats. We can use it raw and cook. It contains 80% oleic acid and is rich in antioxidants. Two to four tablespoons per day of virgin olive oil, not manipulated, are recommended. Fats have to contribute 30-35% of the total energy contribution. The greens of vegetable origin (nuts, olive oil ...) are better than those of animal origin that have saturated fat (except blue fish that is highly recommended).

Use fresh and seasonal foods . In general, raw, boiled or rusted.

Water . Water must be the usual drink in all meals. We must dispense with sugary drinks.
The salt is not necessary in the diet. It is necessary to replace it with aromatic herbs, some spices, lemon, vinegar, onion, garlic etc ...

Carbohydrates . They are the basis of food.

It is like the gasoline that our body works and must provide 50% of the total energy contribution.

The healthiest are bread, pasta, potatoes, vegetables and rice since they are slowly absorbed. Pasta is a basic food of the Mediterranean diet.

It is energetic and nutritious. It contains 70-75% of carbohydrates with a high content of proteins. Hard wheat paste and egg pasta are ideal with some olive oil.

Vegetables and fruit . They are essential for the formation of good eating habits during childhood and adolescence. They are rich in vitamins, minerals and fiber. Children should eat a green or vegetable salad and dessert fresh fruit every day.

Animal proteins . Meat, fish, eggs and dairy products. They have a high protein content and are essential for children's nutrition. They favor the growth and regeneration of the tissues of the organism. They must contribute together with proteins of animal origin (legumes, nuts, vegetables, fruits ...) 15-20% of the total energy contribution. There must be a balance in the intake of animal and plant proteins. Meat is rich in iron, minerals and vitamins of group B. Chicken and turkey are recommended. Also, Iberian ham but you should restrict the intake of red meat and fat.

  • The white fish or blue should eat more often than beef or pork. 
  • Dairy products provide minerals and vitamins and have a great nutritional value. Yogurt improves the balance of intestinal flora.
  • We should eat eggs twice a week.
  • It is important that we do not restrict or prohibit food. What you have to do is consume them moderately, in the right amounts.
  • Exercise every day.

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