Supplements or nutritional supplements for sports are many, some are only composed of minerals, vitamins or other only by amino acids (proteins): energy drinks, herbal extracts, etc… If these products are used under the supervision of a nutritionist or sports physician, usually there are no problems, but generally those who do sports or physical activity independently, blindly assume supplements without knowing which ones are useful and what are harmful, and in uncontrolled doses, which can then more harm than good health.

It’s common desire for professional sports or amateur sports, want to increase muscle mass with minimal effort, and perhaps many people think that taking supplements of protein for a month will get a body similar to those of bodybuilders you see in magazines fitness .

But the reality is different.
Advertising very misleading, especially in the world of sports supplements, for which there is a serious and scientist literature available about it. On the contrary can be easily found in magazines and newspaper advertisements and fitness articles without any scientific basis, which causes widespread misinformation on the subject.

Many gyms and sports centers, welfare or sell products without neither permission nor health checks, usually of foreign origin, used without medical supervision. Many of these products cause irreversible damage to health, because nutrition labels are not declared the real components of the product, thus putting at risk the health of people who use them in other situations, the problem was not whether the product, but the massive doses taken with the idea that “the more you take, the more work” theory totally wrong. Another frequent error is to replace a meal with a glass or a bar of extra energy or integrator.

Energy products are used to give more strength and energy in a short period of time. Also help improve the metabolism of the mechanisms involved in the production of ATP, which is the energy of the cells. L ‘use of these products is totally legal, even if certain sports regulations prohibit the use of some products because of begging help athletes who use them, to the detriment of others, undermining the very concept of competition.
Those most at risk are adolescents and enthusiasts from the fitness world, because they have an interest in obtaining a more muscular body and with minimal effort, a little ‘as the magic potions that give immediate effects. In many cases, these situations are driven by instructors from gyms, for a pure commercial purpose. Moreover, many of these sports products have high prices: the risk of spending a lot then disappointed to stay or, at worst, get some health problem.
In the case of professional sports is evaluated case by case basis to determine if the athlete really needs an extra energy, but always under the control of a sports doctor or nutritionist specializing in sports.
In fact, exercisers only as a hobby or to keep in shape, has no need nor supplements energy drinks: just a balanced diet, adequate and controlled by a nutritionist. Just then remember that the consumption of these products does not increase significantly the yield, but only put at risk the health if not checked.

There are many reasons that led to this situation. First, our country has undergone great changes in recent decades that have impacted greatly on the type of food. Traditional diets have been replaced with diets with higher energy density, which means more fat and more sugar added to food, coupled with a decrease in consumption of fruits, vegetables, grains and legumes. In addition, these dietary changes combined with lifestyles that reflect a reduction in physical activity at school and during leisure time.

In this situation, the Ministry of Health and Consumer Affairs has launched the Strategy for Nutrition, Physical Activity and Obesity Prevention, the NAOS Strategy, which aims to reverse the rising trend in the prevalence of obesity, especially children, and fight their impact on health. The manual feeding your children is an important aspect of the NAOS strategy, given the importance of healthy nutrition during childhood is. It is at this stage of life when they begin to establish food habits, starting in adolescence, they become very resistant to change, consolidating for life.

With this manual for parents, grandparents, educators and, in general, responsible for feeding and health of children and adolescents, will provide recommendations on food and nutrition to help them develop a varied diet, balanced and to your liking, making the meal not only a necessity but a pleasure.

If we can get our child used to eat everything and its true value, and encourage their regular practice of physical activity and sport, we will have achieved instill good habits that protect them from obesity and, in general, a series of diseases that manifest in adulthood.

In short, we brought them health for many years.

Vitamin C.
A serving of kiwifruit contains 240% of the recommended daily intake of vitamin C. This fortifying defense also helps combat the aging effects and stress.
Fiber.
To ease and facilitate the process of digestion. Two pieces of kiwifruit contain more fiber than a bowl of cereal. Fiber promotes the proper functioning of the heart, good digestion and helps lower cholesterol levels.
Potassium.
A serving of kiwifruit contains more potassium than a banana. a perfect combination for an active lifestyle. Potassium maintains the balance between fluids and electrolytes that the body needs during exercise.
Low glycolic index.
The kiwi is perfectly compatible with any diet aimed at weight reduction and control of diabetes. With a low glycolic index, this fruit low in fat and carbohydrate snack is a natural and complete.
Antioxidant.
The kiwi is a wonderful antioxidant! Antioxidants attack free radicals and products harmful to the body, thus reducing the risk of cancer or cardiovascular disease.
Folate.
The kiwi contains about 10% of the recommended daily intake of folate, vital to the health of pregnant women and their babies.
Magnesium.
Two kiwis contain 30mg of magnesium, which helps increase energy levels and improve the functioning of the nervous system and muscle.
Lutein.
This antioxidant helps prevent eye diseases and protect the eyes from environmental stress.
Zinc.
Very important for children and men who support the production of testosterone. Everyone needs zinc for hair, skin, teeth and nails.
Vitamin E.
The kiwi is one of the few low-fat sources of this powerful antioxidant. It helps reduce cholesterol levels and strengthen the immune system.
Whether you make a smoothie, salad or just cut it and eat it, it’s easy to enjoy all the nutrition of kiwifruit at any time of day.

1. Give energy to maintain their functions and activities,

2. Provide material for the formation, growth and repair of body structures for reproduction,

3. To provide the substances needed to regulate metabolic processes, and

4. Reduce the risk of some diseases.

Food is instead the process by which the outside world took a series of substances contained in foods that form part of our diet is necessary for nutrition.

Food is, therefore, any product or substance that when consumed gives equivalent materials that meet a nutritional function in the body.
Bearing in mind these concepts, we can realize that the secret to good nutrition is to learn to change our lifestyles, which are often altered by the fast food, stress, sedentary lifestyle. Likewise, we must learn to know the different food groups and the best ways to combine them.

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.

Nutrition experts insist ever more strongly in the need to consume fruits, vegetables and dairy products.

The arguments of nutritionists are based on the calcium that gives us milk and vitamins that make fruits are essential for the proper functioning of our body.

Despite the recommendations, many people consume these foods not because they are unattractive or inconsistent. Fortunately there is a simple solution: the preparation of shakes, with a mixture of both ingredients. In a few minutes with some minimal knowledge of cooking, we have a very nutritious preparation also can enjoy a wide variety of flavors, so many fruits on the market.

A full drink and easy to prepare

The shakes are two main ingredients: milk – or yogurt – and fruit. Affordable for all budgets, have the advantage of being in the market all year, because every season we can find many fruits that we can use to develop our drink.

On the one hand, he brings a considerable amount of calcium that comes from milk, and is essential for good bone development. Importantly, is the food that has a density greater than that taking daily calcium and a glass of this product, we cover more than a third of that in this mineral, our body needs. It also contains various proteins, including casein, with anticancer properties. To a lesser amount of fruit, also contains vitamins.

Moreover, the fruit provides us with high vitamin content of the ingredient lacking before. Vitamin A will be found on peaches, melons and cherries, the B in citrus and figs, among others, and C especially citrus fruits and strawberries. In addition, many fruits have high amounts of fiber.

With the shakes, we have all these properties with the same cup, so that it becomes a drink as complete. In preparing just have to mix the ingredients-milk, fruit and sugar to taste-in a bowl and beat until creamy but liquid.

Without fruit smoothies

Are fruit smoothies without ice cream, milk and syrup the same type of ice cream.

The ice cream can substitute for another ice cream if you have the proper syrup. For example, ice cream and strawberry syrup and milk can be served as strawberry milkshake.

Smoothie in the cup you put a scoop of ice cream of desired flavor, he adds a ladle of syrup tastes like ice cream. It adds a bucket of milk. The glass is placed in a mixer and beat.

Later, he moved the content to the glass of soda and served with a straw.
Are advised to consume at the time, adding if you like the top of the batter whipped cream, almond kernels, chocolate, etc.. to make it more decorative.

Fresh fruit smoothies

They are composed of fruit, fruit juice and syrups. Milk is not used because most of the fruit, to be sour, cut. The banana is one of the few fruits that allows the use of milk.

However, as an emulsion mixers get easily sometimes milk is used, in which case the batter should be eaten soon, as easily altered.

When you have the fruit in pieces, should be stored in locked boxes or bowls in the refrigerator. It should not be too much, because it happens.

The fruit salad is a mixture of pieces of various fruits and is used for various fruit shakes. He also served as a dessert (fruit salad or fruit salad), flavored with orange juice and sugar.

The shakes should always be served in glasses of soft drinks, together with straw.

The focus in the following nutrition tips to reap the rewards of a healthy diet for the brain:

1) Vegetables: The latest news from neuroscience confirm what mom always said: Eat your vegetables! Despite all the interest in vitamins and food supplements, the best advice is to eat a variety of green vegetables, colorful, cruciferous and leafy.

A recent federal study of 13,388 nurses who have continued their consumption by 10 years found that women who ate more cruciferous vegetables and more luxuriant, including broccoli, cauliflower, salad greens and spinach, had a lower rate of decline in a battery of tests of learning and memory. The more of these vegetables they ate, the better they performed.

A diet rich in fruits and vegetables has been promoted for their potential to help the heart and fight cancer, so it is not surprising that such a diet is also good for your brain. Vegetables and fruits have antioxidants and other vitamins and minerals, low in fat and are generally low in calories.

2) Antioxidants: Of all dietary factors are being investigated to reduce mental decline with aging, antioxidants have received the most attention. Antioxidants, including vitamins C, E and beta carotene (a form of vitamin A), reduce oxidative damage to cells.

Oxidation, which can be thought of as the biological equivalent of rust, appears to contribute to aging and cognitive decline.

Human studies using antioxidants have yielded mixed results. This is partly because our diets are generally quite diverse, and it is very difficult to prove that the health benefits are the result of any dietary factor. Animal studies, firstly, have demonstrated the benefits constant in diets rich in antioxidants.

For example, a series of studies in beagles found that antioxidant-rich diet, prevented or delayed age-related declines in various learning tasks. The animals were fed the special diet had improved their performance in simple and complex cognitive tests.

In fact, aged dogs that could not perform one of the hardest tests in the beginning of the study could make after three years in the diet.

A series of studies at Tufts University, has shown that animals fed a diet of blueberries, have improved their short-term memory and balance. The ingredient that gives blueberries their red color, appears to provide them with powerful antioxidant properties.

3) Omega-3 fatty acids: Omega-3s are a particular type of polyunsaturated fat that is found in oily fish. The scientific literature indicates that omega-3s are important for brain function and through life, and may help protect the brain against aging.

Fatty acids appear to work partly in opposition to free radicals that cause oxidative damage to neurons, and some research suggests they may help improve the efficiency of transmission of nerve signals in synapses.

The best sources of omega-3s are mackerel, herring, sardines, tuna, anchovies, whitefish, and cod.

4) Vitamin B: The B vitamins are of interest because of its effectiveness in lowering levels of homocysteine, a blood protein that is associated with increased risk of cardiovascular disease and Alzheimer ’s and other dementias. In particular, scientists are investigating whether folate, or folic acid may play a role in preventing Alzheimer’s disease. Folate and other B vitamins are currently being evaluated in clinical trials for people with Alzheimer ’s.

5) Supplements Multivitamins: Most experts recommend that older adults are more a daily regimen of multivitamins as a supplement to a healthy diet.

A common false belief is that if taking some vitamins is good, take more may be better. This is not always the case, and some vitamins can be dangerous in high doses. A recent study found that people taking moderate to high doses of vitamin E, had increased its total mortality rates. The vitamin is an antioxidant that is studied for health-protective effects in a number of clinical trials.

Vitamins and natural remedies can also interact with prescription medications, lowering its effectiveness or causing harmful effects. When you visit your doctor, bring a list of medications you take, and be sure to include any supplements (vitamins) and their numbers in the list.

The omega 3 are good for the heart, the soybeans are beneficial for women, we must enrich their diet with iodine and avoid the bad sugars … Many health claims circulating on the content of our plate. How to distinguish true-false?

Obviously, what we eat has an impact on our health. But how do we know precisely what is “good”? To get a clearer picture on the health claims of some manufacturers claims, here are some details from the book of the French Agency for Food Safety “Nutrition and food safety risks.

We need to increase consumption of omega 3?
“True”

Products enriched with Omega 3 have invaded the shelves of supermarkets. And they seem to suddenly become essential to our health. But what is it really? For scientists, the Omega 3 have undeniable virtues against cardiovascular disease. They help to lower blood pressure in hypertensive and triglycerides in people who are in excess. But they have no effect on bad cholesterol. Only flat, all these profits were essentially proven in people with a history of cardiovascular disorders. The benefits among healthy individuals are mainly extrapolations. However, AFSSA said that we consume too little omega 3. Then they should represent 0.8% of our total energy intake, investigations show that they reach 0.1 to 0.4%. Focus on fish oils from rapeseed or fortified foods actually seems inevitable.

We lack iodine
“True”

Iodine is a mineral necessary for the production of thyroid hormones. These are essential during pregnancy (for fetal brain development), in children and adolescents but also adults. Studies have shown that 17% of pregnant women had a deficit in thyroid hormones during late pregnancy and 11% goiter. The risk of default would also be stronger among adolescents and adults. However, the needs of children before 10 years would be largely covered, there is even a risk of excess for children 3 years!

To avoid the shortcomings, we must know that iodine is not in the earth, but in the sea and there are not many food sources of iodine, unless we turn to open sea: fish, seafood … However, eggs and dairy products are good sources, and of course that fortified foods. But for now it is mainly the salt is supplemented with iodine, gold should not abuse the salt … Health officials also plan to change the vector, and systematically enrich breads, crackers and pastries

It must reduce its consumption of sugar
“Wrong”

Paradoxical as it may seem, to fight against the epidemic of obesity, do not eat less sugar instead! We must rebalance our energy intake by replacing fat in our diet with complex carbohydrates (starches). By cons, it is true that we must reduce consumption of simple sugars. For example, soft drinks and other sugary beverages are real enemies of the line: the body does not take into account the contribution of calories in liquid form, which are necessarily too … And we must identify hidden sugars:

* A fruit yogurt = 3 sugars
* One can of soda = 6 sugars
* A chocolate bar = 5 sugar and a teaspoon of oil
* A packet of chocolate biscuits (300g) = 15 to 20 Maple sugar and 3 to 4 tablespoons oil

Soy is good for menopausal women
“Wrong”

Nutrition food risk foods soy and other dietary supplements are booming, especially in postmenopausal women. The reason? This plant contains substances similar to female hormones: the phytoestrogens. What offset the loss of these substances produced by the ovaries? In view of the scientific literature, we can not advise women these soy phytoestrogens. The effect on hot flashes is not conclusively proven. The phytoestrogens had no conclusive effect against osteoporosis either (no decrease in fracture), although they seem to promote bone mineralization. Protection against cancer is also difficult to say .. Only seems proven benefit: improvement of cognitive functions.
And be careful not to mislead you into eating soya shoots white found everywhere, including in a salad or spring rolls … are not! These are mung beans! However, it is much soy in tofu, fermented soy beverage, dessert creams, etc..

1. Covers all ages
Choose a complex of vitamins and minerals from broad spectrum to provide 100% RDA (Recommended Daily Allowance). The most complete formulas containing up to 29 essential vitamins and minerals. Avoid large doses of any nutrient, unless your doctor prescribed you or your dietitian.

2. Choose a supplement to compensate for all needs
Age, sex and medical history are important factors to consider. But you to go only by what the label says. Compare vitamin and mineral supplement that provides you with your needs. Do not be fooled by preparations that promise to impact not supported by proven results.

3. Ignore the extras
In some cases, there is no evidence to prove that the prepared ingredients offer extra benefits. Focus on the recommendations of the specialist.

4. Choose a charge easier to swallow
Calcium supplements, for example, can be difficult to take. Some supplements have a coating that facilitates digestion.

5. Check the expiry date of the pack
Over time, some vitamins lose effectiveness.