Further studies should be conducted regarding the effects of calcium supplementation on iron nutrition, magnesium and zinc. Because of this gap in research today can not make recommendations on routine supplementation with calcium. In fact, given the differences in calcium intake from plant or animal sources and from supplements or fortified foods, it is necessary to make a more specific characterization of calcium intake in pregnant women from different places. Future research should compare countries where calcium intake from dairy products to those in which calcium is taken mainly from vegetable sources (North and Central Europe could be good models).

Finally, more research is needed to better understand the changes that occur in blood pressure during pregnancy, for this, longitudinal studies can be implemented before conception.

Sources of funding: International Programme on Prevention and Control of Micronutrient Malnutrition (International Micronutrient Malnutrition Prevention and Control Program, IMMPACT), Division of Nutrition and Physical Activity in the United States (Division of Nutrition and Physical Activity), Centers for Disease Control Disease and U.S.. UU. (U.S. Centers for Disease Control and Prevention), Atlanta, GA, USA. UU. Department of Public Health Research, National Institute of Perinatology Isidro Espinosa de los Reyes, 11000 Mexico City, Mexico

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It is a Decalogue developed by the European Council of Information on Nutrition (EUFIC), a nonprofit agency that provides scientific information on food and other nutrition related topics to the media, health professionals and nutrition, educational authorities and the general public.

What can we procure our children to lead a healthy and balanced diet as part of good habits that keep them in shape?
The tips are aimed at children aged three years and adolescents, and listed a colloquial way, appealing to children themselves.

1. Enjoy your food. Try to eat different foods every day to enjoy a varied diet and enjoy it. Come with your family and friends.
2. Breakfast is a very important meal. Your body needs energy after sleeping, so breakfast is essential. Choose breakfast foods rich in carbohydrates such as bread, cereals and fruit. Skipping meals, especially breakfast, can lead to control hunger, often leads to overeating. Skipping breakfast, you’ll be less focused on school.
3. Eat lots of different foods. Eat different foods every day is the best recipe for good health. You need 40 different vitamins and minerals for good health and no one food which alone can supply all. There is no food “good” or “bad”, so why do not you stop eating the things you like. Just make sure you get the right balance by eating a wide variety of foods. Making balanced decisions over time!
4. Base your diet on carbohydrates. These foods provide energy, vitamins and minerals you need. Some foods rich in carbohydrates are pasta, bread, cereals, fruits and vegetables. Try to include some of these foods at each meal as more than half the calories of your diet should come from them.
5. Eat fruits and vegetables at every meal. You can enjoy fruits and vegetables at meals as tasty snacks. These foods provide vitamins, minerals and fiber. You should try to eat 5 servings of fruits and vegetables a day.
6. Fat. Everyone needs some fat in the diet for good health, but consuming too much fat, especially saturated fat, can be bad for our health. Saturated fats are found in dairy foods, cakes, pastries, fatty meats and sausages. Balance your food choices – whether to consume lunch foods high in fat, try to choose foods with less fat at dinner.
7. Snacks. Snack between meals provide energy and nutrients. Choose a variety of snacks such as fruit, sandwiches, cookies, cakes, crisps, nuts and chocolate. Make sure you vary your choices to balance your diet and not eat too much, but not be hungry for lunch
8. Quench your thirst. You must drink plenty of liquids because 50% of your body consists of water. It takes at least six glasses of liquid a day, and even if it is hot or you are exercising. Water and milk are great, but is fun too.
9. Care for your teeth. Care for your teeth by brushing twice a day. Foods rich in starch or sugars can influence the onset of decay if eaten too often, so do not nibble or drink drinks all day.

1. Get moving. Being fit is important for a healthy heart and strong bones, so do exercise. Try to do some sport every day and make sure you like you to be consistent and do not stop. If you take too many calories and not doing enough exercise can get fat. Moderate physical activity will help you burn calories your spare. You need not be an athlete to get going!

As we see, in the Decalogue to a healthy infant refers not only to food but includes other related recommendations, concerning oral hygiene and physical exercise. By implementing all these points will help our children grow up healthy.

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Sauces and condiments are accompaniments that bring flavor but also nutritionally enriched plates.

Sauces and condiments provide extra calories and nutrients at each meal, a vinaigrette adds 165 kcal and unsaturated fats, for their part the bechamel 123 kcal per tablespoon and half of calcium from a glass of milk.

The bolognese sauce with meat or anchovy sauce add 3 grams of protein per serving, essential nutrient during development.

For their part, cold sauces with herbs and ingredients in raw and fermented foods enriched with digestive enzymes and phytochemicals that strengthen the digestive system.

You see the condiments and sauces are an excellent nutritional tool to enrich and enhance your meals or diet, but you also take into account, when you lose weight because they also add calories to your dishes.

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The diet of the athletes need more control over the quality and quantity of food to meet basic nutritional requirements. We have seen the monstrous diet of Michael Phelps, who consumes no less than 10,000 calories a day!

To build muscles, an athlete’s diet should contain the following nutrients:

Protein: essential nutrient that is found in eggs, red meat, fish, milk and derivatives. The ration will vary with the type of training you do, but rest assured this is the basic fuel because it helps the growth and strength of muscles.

Carbohydrates: this nutrient provides energy for training and supply of glycogen is the first thing that turns the body to support the effort, for this reason it is essential to carbohydrate consumption, like rice, pasta, breads, seed, sugary cereals. Ideally, they are integral to also take the fiber and does not accumulate as fat in the body.

Vitamins: the nutrient involved in energy production and health of muscles and bones, so it is important to include in the diet, either in fruits and vegetables. You should consume a day, various fruits and vegetables, especially the 5 colors for different groups of vitamins.

Minerals are present in fish, fruits, vegetables, legumes and vegetables. This nutrient keeps the electrolyte level in the body, and according to their stability, can prevent or cause cramps, soreness and injury during training.

Fat: especially an athlete will choose monounsaturated fats, which are the healthiest and help the cell function and cardiovascular health.

Remember that all these nutrients must be present in your daily diet, balancing rations, respecting the food pyramid, which has always vegetables, fruits, cereals and meats are more important than fat.

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