The importance of fruit and vegetables for healthy eating

Fruits and vegetables are important to our food and our life. At fairs and supermarkets can be found to the consumer a variety of fruits and vegetables that are rich in vitamins, minerals and fiber.

Individuals who do not consume and consume what little food they leave out the menu excellent allies in maintaining health.

Fruit

Besides being delicious mostly fruits are rich in vitamins, minerals, water and fiber. Moreover can be consumed fresh, can be prepared with fruit desserts. The juices are also great options to use the fruit this summer.

Fruits that Severn as a cure

• Strawberry - eliminates cholesterol from the kidney
• Melon - combats stress
• Grapes - help in fighting grastrite
• Guava - fight free radicals and strengthens the immune system
• Orange - help on comtabe flu
  

Vegetables

The main importance is that they are a source of vitamins and thus avoids the lack of nutrients in the body. The presence of these foods in the diet strengthens the immune system protects the body against certain types of diseases such as heart disease, flu and even tuberculosis.

Trivia:

• The beet is a great ally in the fight against anemia
• The carrot helps maintain healthy vision
• The powder of eggshell help strengthen bones
• The lettuce prevents osteoporosis
• The cucumber helps combat skin impurities
• Watercress increases the amount of red blood cells in the blood
• Grain foods help in bowel movement
• The potato acts as an energy
  

Source reference: Nutrição em foco, Frutas, verduras e legumes sua importância na alimentação

The risks of childhood obesity

Childhood obesity now affects many people where most of them are children. You may have seen many overweight children normal. This occurs because of several factors Entres them a bad diet, intake of fat and calories and also by the lack of physical activity.

Obesity causes many physical and psychological complications both for the children. Childhood obesity should not be treated with a single disease, much care must be taken to combat it. Because it can generate various diseases can lead to death in case of both children and adults.

Types of food leading to obesity

• Foods rich in glucose (sugar)
• Salted like pastel and thighs
• Candies and chocolates
• Sodas
  

As we can see childhood obesity can also be caused by psychological problems like depression and anxiety, thus leading the children to have a binge eating. This kind of compulsion makes the person eat a lot, in order to satiate their anxiety or depression to end.

Childhood obesity leads to children having diseases such as:

• Heart Disease
• Type 2 Diabetes
• Hypertension
• Orthopedic Complications (hindering the growth of children)
• Depression
  

Preventing childhood obesity

• Start by preparing a delicious healthy menu involving feeding the whole family
• Make healthy meals at set times
• Abuse of fruits and vegetables
• Take plenty of water
• Avoid excess food high in fat or glucose
• Practice exercise
• Avoid making meals in front of television or computer
• Try to avoid strict diets do with your kids
  

Warning

We can notice that the locks of several television shows school canteens, so that there was an increase in the number of obese children. So here's a tip, whenever you are preparing school lunches for your child try to encourage them to eat sandwiches and drink natural juices, thus avoiding the consumption of glucose and fats.

Curiosities

• Statistics reported that 30.3% of children aged 6 to 11 years are overweight
• Many children look up to their own parents, so you need to always teach their children good eating habits
• Childhood obesity also occurs in developed countries like the United States, where it has numerous eateries and food courts
  

Source reference: Nutrição em Foco, Os riscos da obesidade infantil

Five essential foods in your meals

Several people already know that to have a healthy life is important a good nutrition. This requires the intake of foods rich in protein, calcium, vitamins and iron. Food is essential to the life of any people because they are responsible for running the organization as well as help the body fight disease and infection.

The most important food should be eaten every day. The beans, rice, milk, fish and whole grains are very useful and are of great importance for everyone. We will now show the benefits and bring a few tips on this food.

Rice

Rice is a type of food that can be easily found anywhere. It is a food rich in iron, protein and B vitamins Many Brazilians at mealtime usually combine the rice with the beans, bringing many benefits such as:

• Ensure energy for the body
• Assist in the regulation of intestinal
• Assist in combating and prevention of diseases
  

A kind little known among Brazilians is the brown rice, rich in minerals, fiber and vitamins, well suited for those who are dieting.

The rice consumption also allows better control the rate of bad cholesterol and reduce the risk of diabetes.

Beans

Both the beans and rice are foods that make up the Brazilian table. The beans, besides forming a nice pair with rice, is also rich in nutrients like iron, carbohydrates, proteins, vitamins and fiber. The beans in pirânide food is in the area builders, representing foods that participate in the construction and maintenance of the human organism. Some benefits of consuming beans are:

• Reduce the risk of cardiovascular disease
• Prevent diabetes or obesity
• By having iron as the main nutrient, reducing the risk to mild
  

Fish

Fish are rich in various nutrients, including phosphorus, potassium, minerals, vitamins and omega 3. Fish is an important possibility for low-fat, which is helpful in maintaining detas also other benefits like:

• Prevent diseases like heart attack and stroke
• Reduce excess cholesterol
• Auxiliary against arthritis pain
• Helping the brain against illnesses such as deAlzheimer
  

Milk

Milk is essential for the formation of the newborn and for the maintenance of the adult organism. Milk is rich in minerals (calcium, iron, potassium and phosphorus) and vitamins (A, B1, B3, B6, B12 and D).

Some of the benefits provided by the consumption of milk are:

• Help to prevent diseases like osteoporosis, arthritis and rickets
• Assists in preventing dental caries
• Assists in the formation or development of the baby's body
  

Whole Grains

And last but not least, the cereal possuemgrande integral importance to humans because they are rich in fibers that help the smooth functioning of the intestine.

Whole grains are known as great sources of fiber and offer benefits such as:

• Helping to maintain or lose weight
• Prevent diseases
• Assist in lowering blood glucose
• Give plenty of energy to the body
  

With these five foods in mind, you just have to combine them throughout the week and you'll get a pretty healthy diet, no?

Reference Source: Nutrição em Foco, 7 alimentos que não podem faltar em sua dieta

Tips for a healthy lunch

The lunch is very important that we should include several food groups like carbohydrates, legumes, meats and vegetables. In addition, a meal that ensures vitality to continue the day's tasks as well as becomes a good reason to meet the family. To achieve the hoped-for lunch in a simple and healthy and necessary that the plate is composed of five parts which contain iron, fiber, protein and carbohydrates.

The beans and rice

The foods are rich in iron, carbohydrates, fiber, protein and vitamins B and C, both beans and rice are scattered throughout the world. In addition to being nutrient-rich foods are also responsible for providing the body with the nutrients lost. Rice and beans are foods that complement each other because the amino acids that are not present in the beans are found in rice.

And vegetables

These types of foods can be consumed in excess since they concentrate a large amount of fiber and have low calories. Contain vitamins and minerals that help the body fight diseases and ensure a feeling of satiety, thus decreasing the intake of more food.

Meat

Red meat can be consumed preferably grilled, roasted or boiled, it contains iron and other B vitamins essential to health. The fish in addition to being rich in omega 3, protein and minerals help the body to prevent disease and assist in fighting inflammation. It also helps to reduce cholesterol and decrease cardiovascular disease. Include fish at least twice a week on food.

Fruits

Fruit juice is also an excellent choice for after lunch. Search using seasonal fruits as they are found fresh and cheap, assuring vitamins and minerals juice also helps fight dehydration.

Source reference: Nutrição em Foco, Uma opção de cardápio para um almoço saudável

Obesity in adolescence

Obesity is a disease that causes various difficulties in life obese. This problem can affect people of any age, many young people feel that during adolescence the mind and body undergo many changes that reflect on your life and the people who inhabit them. Obesity in adolescence usually begins in childhood but at this stage it is not treated as a problem which hinders further weight loss.

The wrong food habits established in childhood have a tendency to extend itself during adolescence, when children find it all pretty healthy and even that chubby child who later may become an obese adolescent and ill.

It is increasingly common in the obese adolescents possess high levels of fat and blood sugar. Several genetic, social and psychological lever can obesity.

Factors contributing to obesity in adolescence

• Evil Power
• Foods rich in fats or glucose
• Changes in schedules for meals
• Sedentary lifestyle - lack of physical activity
• Binge eating
• Stress and anxiety
• Difficult to relate to other people and make friends
  

Obesity contributes progressively during this phase to a low self esteem and negative thoughts that may come from the provocations on the part of classmates or even bias that reflects the difficulty of making new friends.

Obesity beyond all social and psychological problems it causes contributes to the emergence of various diseases such as hypertension, hypercholesterolemia, diabetes, heart disease can lead to death if untreated.

It is important to encourage consumption of fruits and vegetables since childhood but also the practice of some kind of physical activity that will insert the child and later teenager in a social context. Programs that encourage nutrition and healthy lifestyles should also be encouraged especially in schools.

Source of reference: Nutrição em foco, O impacto da obesidade na adolescência