Hi guys! Today we are going to talk about a very important topic for you: learn to eat well with a balanced diet in which there is no shortage of nutrients necessary for your growth. First, let's do a review of the food pyramid:
Based of the pyramid: Formed by carbohydrates. ( cereals, bread, pasta, rice, potatoes...). Of these foods we must take between 4 and 6 daily rations, both adults and children.
Second level: fruits (about 3 servings a day) and vegetables (2 servings).
Third level: meat, fish, eggs and legumes (protein), of which an intake of 3-4 servings per week is recommended.
Vertex of the pyramid: foods that we should consume occasionally, such as sweets or sausage.
And now, we advise you to watch this video about the food pyramid see the video We also want to propose a weekly menu. You can see the following link with ideas from a menu based on the food pyramid. Then you can make your own menu with your family. It will be fun!
Today we are going to talk about the importance of drinking water and all the advantages that its consumption brings us. All living beings need water to survive. Without water, your body would stop functioning properly. More than half the weight of your body is made up of water, and a person can’t survive without water for more than a few days. Why? Because your body needs water to carry out many of the functions it performs. In addition, drinking water protects us against diseases and helps us to digest food and eliminate what our body doesn`t need. On the other hand, we must bear in mind that the body acquires water by eating different foods: fruits and vegetables have a lot of water, so their consumption is good. And how much water should we drink per day? Doctors advise us to drink approximately two liters a day. But other factors must be taken into account. For example, if you are going to do sport, it is important that you drink water before, during and after to not dehydrate. Below you can see some of the reasons and tips for drinking more water
We propose you to see this funny video about water consumption, you can
sing it with your family and friends!
A problem that worries a lot in our society is that the number of obese children
has increased a lot in recent years.
In this interesting entry we will explain what obesity is, why it is so important not to be sedentary and eat balanced and the serious consequences that obesity can have on children and their growth.
Obesity means having too much body fat, that is, the weight of a child is higher than what we consider healthy.
The main causes
Eat sweets and fats every day: for example, jellybeans, buns, hamburgers, pizzas ... we all like these foods but it is proven that they are very bad for our health. But stay calm! nothing will happen if you eat a slice of pizza or some jelly beans during the weekend. We just have to avoid eating it every day or often. It is much better to have cereals, fruit, a smoothie or a piece of pure chocolate.
Spend a lot of time in front of the computer or television: We are all tired after a hard day at school. But it is proven that watching television or playing on the computer consumes very few calories and also doesn`t help us to disconnect from the day. In addition, less we move from home, less we want to do other things and we find more tired. In fact, 80% of children are sedentary.
Don´t do exercise or don´t play in the playground: If you do not like sports, you can exercise in other ways. For example, take a walk, go to the mountains, ride a bike, or play with your friends in the park. Suggest your friends games that you`ve searched on the internet.
The main consequences of obesity and sedentary lifestyle:
You have a higher risk of having high cholesterol and therefore heart problems.
You have a higher risk of having diabetes, that is, that your blood sugar level is
too high and you have to take medication.
It also affects the mood, sedentary and obese children are more likely to feel
bad about themselves and be sad.
In the following image you can see more consequences:
For all this, we encourage you to move from the sofa, watch less television and play less
on the computer.
Go out to the park with your friends and have fun. Also don`t forget to take care of your
diet to have an iron health.
Then we leave the following video with very interesting tips.
Hello! At this point we all know the importance of dinner in our lives. It is very important not to skip dinner because many hours have passed since we went to bed until we had breakfast. This is why it is a mistake not to have dinner. But it is also a mistake to dine too much. The ideal thing is to dine vegetables and proteins such as eggs, fish, chicken or turkey. You have to avoid fried foods, soft drinks and, of course, sweets. Here we propose some healthy recipes that you can make to your family for dinner.
Asparagus Sweet Potato Chicken Skillet
INGREDIENTS:
- 450 gr. of chicken breast
- 1 tablespoon of olive oil
- Salt and ground black pepper
- 3 garlic cloves, chopped
- 1 medium sweet potato, peeled and cut in cubes
- ½ cup of chicken broth or water
- 225 g fresh cut asparagus
- ½ teaspoon of fine sea salt
- ½ teaspoon of freshly ground black pepper
- ½ teaspoon of crushed red pepper
INSTRUCTIONS:
1 - Cut the chicken into small pieces. Also chop the asparagus, garlic and sweet potato. 2 - Sauté the chicken in an iron cast skillet to add more flavor to the chicken. Then set it aside and cook the veggies in the same skillet. 3 - You cook first the sweet potato because it takes more time to be ready and then you add asparagus to the skillet. When the asparagus is cooked, add the chicken and stir it again. 4 - Season as you prefer.
Quinoa with veggies
INGREDIENTS:
-200 g mushrooms
-3 garlic cloves, minced
-1 or 2 tablespoons olive oil
-5 green onions, chopped
-1 red bell pepper, chopped
-5 to 10 ounces fresh spinach
-2 cups cooked quinoa
- salt
INSTRUCTIONS:
1. Heat olive oil in a large skillet over medium heat. Add mushrooms and garlic and saute over medium heat for about 5 minutes until mushrooms get soft and acquire a golden-brown color.
2. Add chopped green onions, chopped red bell pepper, and mix. Season with salt.
3. Add fresh spinach to the skillet, and cook it for about 4 minute
4. Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until quinoa warms up. If you like these recipes, we recommend that you see the following link, with many healthy and easy recipes: see the link
Hi guys! Here we are one more day to talk about health and good nutrition. Today we are going to focus on the importance of eating 5 times a day.
Our body is like a machine that is always consuming energy. It needs fuel to work well, and this fuel is the food.
One of the main reasons why it is important to have five meals a day is because if we ate only three times, we would be spending a lot of time between food and lunch. Our body would need more food and therefore our hunger would increase until the time of the next meal. This increases our anxiety and we are likely to eat compulsively and eat more food.
Also, this situation will cause our body to accumulate more fat, as hunger is a symptom of lack of food to continue our activity. To prevent this fault from happening again, the body will keep reserves, and that is that our metabolism adapts to our habits. If the body does not receive the fuel it needs from the food, it will take it from the reserves, and therefore when we eat, it will save for future periods of need.
Finally, if we are full of energy, we will perform better during the whole day both at school and in extracurricular and sports activities.
In the following video you can find more information and tips to eat better see the video
