10 Essential Tips for Children and Adolescents
1. Enjoy your food
Try to eat different foods each 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 foods for breakfast rich in carbohydrates such as bread, cereals and fruit. Skipping meals, especially breakfast, can lead to control hunger, often leads to overeating. If you do not eat anything for breakfast, you will be less focused on school.
3. Eat many different foods
Eat different foods every day is the best prescription for good health. You need 40 different vitamins and minerals to stay healthy, and there is no food which alone can supply all of them. No food is “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 at all times!
4. Base your diet on carbohydrates
These foods provide energy, vitamins and minerals you need. Some foods rich in carbohydrates include 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, or as tasty snacks between meals. 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 our diet to maintain good health, but eating too much fat, especially saturated fat, can be bad for our health. Saturated fats found in dairy foods, cakes, pastries, fatty meats and sausages. Balance your food choices – where to eat lunch foods high in fat, try eating foods with less fat in the meal.
7. Snacks
Snacking provides energy and nutrients. Choose a variety of snacks such as fruit, sandwiches, cookies, cakes, crisps, nuts and chocolate. Make sure your choices are varied to maintain balance in your diet, and do not eat too much, but will not be hungry for lunch
8. Quenching Thirst
You need to drink plenty of liquids because 50% of your body is water. It takes at least 6 glasses of fluid a day, and even if it is hot or exercising. Water and milk are excellent, 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 tooth decay if eaten too often, so do not nibble or drink sodas at all times.
10. Get moving
Being fit is important for a healthy heart and strong bones, so do exercise. Try doing some sport every day and make sure you like it so you are consistent and do not stop. If you take too many calories and not enough exercise make you fat. Moderate physical exercise will help you burn off your spare. You do not have to be an athlete to get going!
Source: www.eufic.org/article/es/page/BARCHIVE/expid/basics-nutricion-ninos-adolescentes/
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