Healthy Diets for children

Healthy Diets with the Food Pyramid

Basis of a healthy diet is the so-called Food Pyramid, which applies internationally. At its base are foods that contain sufficient and should be taken in larger quantities. The food at the helm, however, should be consumed very cautious, because with increasing quantity of health outweigh the disadvantages. Below is briefly on the key features of each category starting received at the base of the pyramid.

Fluid: The body of an adult is about 2/3 of water. Water has a very important role in maintaining the function of our body. Every day, approximately 2 – 2.5 liters of water left, mostly in the urine, in smaller quantities through breathing, sweating and bowel movement. Under certain circumstances, it can also significantly more fluid lost: eg at high outside temperatures, physical activity or in ill-health such as fever, vomiting and diarrhea. In these situations is to increase of course the fluid needs. The body has a sophisticated system that regulates the fluid balance, with a central kidney function. Without adequate fluid intake is inevitably to a lack of state and the individual institutions can no longer met function optimally. For optimal function to be maintained, the body is sufficient to offset the daily fluid loss. The water supply is one in the form of drinks, to a lesser extent also with solid food, some of which are very much liquid can contain (a tomato, for example consists of more than 90% water). It should be distributed throughout the day 1.5 -2 L liquid drunk with increased demand (such as profuse sweating) is the quantity of course be increased. Do not have the liquid intake of calories at the same time that, Unsweetened respectively are non-alcoholic beverages such as tap water, mineral water and tea. Unsweetened is to prefer. Caffeine and alcohol stimulate the excretion of water and deprive the body back as a part of the injected liquid (from hence the recommendation to every coffee a glass of water to drink). Especially by older people dwindles the thirst sensation, so increasingly on a sufficient supply must be respected. It recommends, for example, each morning a container with 1.5 L water or tea to fill in until the evening to be drunk.

Fruits and vegetables: Fruits and vegetables are important suppliers of vitamins and minerals. A lack of state can make themselves sick or the emergence of other diseases. Also included fruits and vegetables also fiber, an important task in the context of the digestive meet. 5x recommended daily fruit and vegetables to eat them, if possible at least once in raw (ie uncooked) form. Ideally, this means a total of at least 500 grams of vegetables and fruit throughout the day, with supply partly in the form of unsweetened fruit or vegetable juice can take place.

Wholemeal and grain products, legumes and potatoes: This group of food stands, that they called a lot of carbohydrates in the form of starch contain the major energy suppliers in the human body. Wholemeal products contain abundant fiber. Fibers are not or only a small portion digested and thus have no significant nutritional value. They improve the quality significantly stool, constipation an opposite effect and contribute to the growth of the natural intestinal flora. Carbohydrates come in single-(eg glucose), double-(eg sugar) or multiple sugars (eg starch) before. Single and double the sugar found mainly in sweets. Sugar is – with the exception of any dental injury – not harmful, the body leads only to energy, which in the case of an imbalance between supply and consumption as an energy reserve in the form of adipose tissue can be converted. Sweets often also contain a high proportion of fats, which is also known can lead to obesity. With a supply of sugar takes the body first on the sugar reserves in the liver and muscle (called glycogen) back and longer lasting until sugar is shortage of energy and burning is activated through fat tissue. Carbohydrates belong to each main meal, for example, 200-300 grams 50-70 grams potatoes or pasta. Twice a day wholemeal products should ideally be eaten. Milk, dairy products, meat, fish and eggs: The products of this group supply mainly proteins (called protein). In addition, they contain relatively much animal fat. Milk and dairy products are also rich in minerals and in particular of calcium. Proteins the body needs to build muscles, as building blocks of individual cells and as catalysts of metabolic processes.

The minerals are used for the construction and maintenance of the bone and to regulate the acid-base balance and also play a relevant role in the functioning of the nervous system and muscles. It is recommended that once per day varied as meat, fish, eggs or cheese to consume, which is noted that meat (especially pork) and egg cholesterol in the blood can increase. Cholesterol is an important element in the body, elevated levels can be influenced, but also to contribute to vascular calcification. Oils, fats and nuts: Fats are a major source of energy They are also part of the fat-soluble vitamins A, D, E and K as well as a structural component of the cell wall. The nervous something of a very high fat content. And last but not least, the body fat tissue significantly contribute to the organism against mechanical and thermal influences to protect. Animal fats found in meat, fish, eggs and milk and dairy products, vegetable fats in sunflower, olive, rapeseed and other oils. 1 GR. Fat supplies during combustion 9 kcal. The vegetable oils, the use of high-quality oils such as canola or olive oil is recommended. Sweets: granulated sugar (sucrose) provides no additional energy out of nutrients and serve primarily to enhance enjoyment. He is in numerous products, sometimes in hidden form or in very high quantities (sweet liquids). The body is not on the intake of sucrose dependent to meet its energy needs. Accordingly big is the risk that the sugar intake through the consumption of sweets and exceeds the energy to an increase in body weight leads. If the food pyramid with healthy eating comply with a healthy life is nothing in the way.

Healthy Diets, Children Place