The nutritionist and author of “The 150 healthiest foods in the world” produced a short list of those who are easily obtained, but often do not include in our diet.

Eating a varied diet is essential for healthy living, and while this is a tiny portion of the long list of healthy foods from Jonny Bowden, their inclusion may contribute to a more healthy and balanced diet.

The list includes:

* Beets: Their pigments are antioxidants and protect against cancer, is an excellent source of folic acid and is very tasty salad. Its nutrients are better preserved if it is not consumed cooked, so a good alternative can be grated and raw intake.

• Cabbage: It has sulfur compounds which assist in the fight against cancer. It can be eaten with sauce, in salads, sandwiches, sandwiches or other preparations.

• Chard: Its high content of carotenoids protect eye health. It can be prepared fried, in salads, baked snacks, cakes or potatoes.

• Cinnamon: Helps control blood sugar and blood cholesterol. It may be added in coffee sprinkled on desserts or puddings.

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In times of stress and fast food, and now that summer has arrived, plays guard with a balanced diet. Eating well is not sacrificed. Since fruits like oranges and fish such as tuna into chocolate and shrimp. This is a guide to what no one should miss or on your desk or in your stomach to live longer.

Kiwi
Explosion of color, flavor and life. They, the Kiwis are like that. It is a chute of vitamin C (almost double the orange) and antioxidants. The hairy fruit helps the body defend itself against external aggression. It’s a keeper. It is helpful for dieting. This is coupled hiding fiber and folic acid, especially good for women during pregnancy, children growing children and the elderly. And lots of water makes it the fruit of summer.

Nut
Seems timid to retreat into a shell, but everything is front: revolutionizes the heart. A daily serving helps improve the metabolic syndrome, ie, reduce belly fat, cholesterol and balances blood pressure, in addition to glucose levels. Note: you do not have to spend because it has many calories.

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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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