What is a healthy feeding?

It is that that contributes all the essential nutrients and the energy that each person

needs

To eat healthy it allows us?

To grow and to strengthen

To be repaired and to be healed

To reproduce successfully

To fight against the illnesses and infections

To avoid problems related with the weight

You will enjoy a good health.

What foods does he/she need our body to stay healthy?They are divided in five categories.

Fruits and vegetables (it includes fruits and fresh, frozen, dry vegetables, in cans and in juices)

• Category 1

vitamins, minerals and fibers

• Main nutrinionalbenefits

five portions

• As much as per day?

Category 2

Carbohydrates

Bread, rice, pastures and

potato.

Main nutritional benefits

energy, fibers, minerals and

vitamins.

As much as per day?

A third of all that we eat.

Category 3

Meat, fish, eggs and grains (it includes

fresh meat, fresh fish and in can, eggs dry fruits and vegetables

Main nutritional benefits

Proteins, vitamins and minerals

As much as per day?

two or three portions (a portion is an egg or a meat portion or fish of the size of a mallet

of letters)

Category 4

Milk and milky products (it

includes milk, cheese and

yogurt)

Main nutritional

benefits

Proteins and calcium

As much as per day?

Two or three portions (a portion is of small behavior of yogurt or a glass

of milk)

Category 5

Foods with fatty and sugar (it includes

cakes, cookies and gassy)

Main nutritional

benefits Energy

As much as per day?

A portion (two cookies or a small bar of chocolate)

To feed healthily, it has demonstrated to prevent the development of illnesses like:

Obesity

Diabetes

Illnesses cardio and cerebrovasculares

Arterial hypertension

Dislipemia

Osteoporosis

Some cancer types

Anemia

Infections

To eat healthy it is recommended:

Distribute the foods in 4 main foods and 2

collations

Moderate the size of the portions

It consummates per day 2 fruits and 3 portions

of vegetables of all type and preferably raw color

In the lunch and in the dinner, half of the plate

that you/they are vegetables and of

dessert a fruit

Incorporate vegetables, integral cereals, seeds

and dry fruits.

It consummates red or white meats (chicken or

fish) not more than 5 times per week.

Cook without salt. Replace it for parsley,

basil, thyme, rosemary and other condiments.

Avoid the use of the saltcellar in the table.

Limit the consumption of sugar and alcohol.

To eat healthy it is recommended: 1. He/she drinks two glasses of water before having

breakfast

2. It begins eating fruit from very early

3. He/she carries out two healthy bites

4. He/she eats slowly

5. Lean for organic products

6. He/she tries to consume high fiber dose combining foods

7. It has dinner very slight during the night

8. Before going to bed, tomato a drink relajante

It completes your objective of losing weight:

You can enjoy a good weight

that is guarantee of good quality

of life

Since improvement

the cardiovascular

health.

it prevents the diabetes type 2

It influences in a better self-esteem and sexual life.

Therefore, it is worthwhile to change habits

and to introduce those that can

subtract unnecessary

calories to the diet.

It prescribes: Red saladIngredients: Preparation.

1 cup of cooked beet and chopped fine.

1 cup of cooked carrot and chopped

1 cup of onion paiteña cut in feathers and parboiled.

8 chopped nuts

1 small cup of mayonnaise.

To mix all the suitable ingredients, to put in a source and to decorate with leaves of frizzy parsley and grated hard egg.

(Very good to accompany meats)