These 5 diets should be given to growing children and are smart and sustainable

Children need more nutrients in their diet than adults. It's the age of their growth, their physical development is happening. The kids are beating all day. Therefore, sufficient nutrients are needed for proper development. Nutrients protect children from certain diseases such as obesity and weak bones. This explains the child who has all his potential. A growing child needs breakfast, lunch and dinner, as well as snacks.

Vitamins and minerals:
Vitamins and minerals make the body healthy and help the body to grow. Iron and calcium are very important for children. A growing child needs calcium to strengthen his bones and teeth. Milk, dairy products and green leafy vegetables are good sources of calcium. At puberty, calcium intake in children is not only covered by food, but additional calcium supplements are also needed.

Carbohydrates and fats:
Carbohydrates are the energy and calories needed for children's physical development. Children develop quickly at school age, making them hungry.

Iron:
Iron is an important mineral for blood formation. Iron helps to improve attention and concentration, regardless of blood formation. Meat, poultry, fish and green leafy vegetables are good sources of iron. When we eat foods rich in vitamin C, the amount of iron in this vegetarian food is high.


Fruits and vegetables:
Fruits and vegetables are rich in vitamins and minerals. Vitamins and minerals are essential for healthy skin, growth, growth and the fight against infections. Vegetables are high in fiber and contain vitamins A and C and trace elements such as magnesium and potassium. Antioxidants are also contained in vegetables.

Antioxidant that gives the body of children the power to fight diseases. It also reduces the risk of cancer and heart disease in the elderly. Whole grains, meat and dairy products are rich in vitamin D. The fruits also contain fiber, vitamins A and C and potassium. Like vegetables, fruits also contain antioxidants.

Corn:
The cereals you eat must contain at least half a grain of oatmeal, flour, corn, brown rice and wheat rotis.

The benefits for the life of the exercise

Feel younger, live longer. It is not a password - they are the real benefits of regular exercise. According to a recent study published in the Journal of the American Medical Association, people with a high level of fitness are less likely to die from various causes.

Fitness: what the benefits of exercise mean to you

There is other good news. Research also shows that exercise improves sleep, prevents weight gain and reduces the risk of hypertension, stroke, type 2 diabetes and even depression.

"A study found that physical activity, strength, weight maintenance and social well-being were significantly improved when athletes operated with breast cancer survivors," says Drs. Rachel Permuth-Levine, Deputy Director, Office of Strategic and Innovative Measurement Programs, National Institute of Heart, Lung and Blood, National Institutes of Health.

"Another study looked at patients with stable heart failure and found that physical activity relieved symptoms, improved quality of life, reduced the number of hospitalizations and in some cases reduced the risk of death." adds Dr. Permuth-Levine added. Emphasize that exercise is not only important for people who already have health problems: "Recognizing the benefits of moderate exercise for people who are recovering can bring even greater benefits to those we see are usually affected" .

Fitness: basic notions of exercise

Physical activity does not have to be tiring to get results. Even moderate training five to six times a week can have lasting health benefits.

Consider three simple guidelines to integrate more physical activity into your life:

Moderate intensity exercise for at least 2 hours and 30 minutes for a week.
Avoid periods of inactivity. Some exercises at any intensity are better than nothing.
Add aerobic exercise (cardio) at least twice a week to supporting activities that strengthen all the major muscle groups.
Fitness: make it a habit

The main reason most people say they don't exercise is the lack of time. If you are struggling to include longer physical activities in your program, remember that short physical activities at 10 minute intervals will still help you improve your health. Permuth-Levine recommends: "Even without weight loss, relatively short periods of daily exercise reduce the risk of cardiovascular disease".

Set realistic goals and take small steps to train more in your daily life. For example, take the stairs instead of the elevator and go to the grocery store instead of driving. "The key is to start gradually and prepare," says Permuth-Levine. "Prepare shoes, pedometers and music so you have no excuses."

To help you maintain your new training habits, change your routine, for example: B. swims one day and walks next. Go out and start a baseball or soccer game with your kids. Even if the weather does not work, you should have a plan B: use an exercise bike at home, look for gym equipment at a nearby community center or consider joining a fitness club. The trick is to do sports like brushing your teeth and getting enough sleep, which is essential for your well-being.

Remember that physical fitness is attainable. Even with small changes, you can make big profits that will be profitable for years to come.

Healthy Diet - Do you know the benefits of a healthy diet?

Eating well may seem difficult, but it is important to have a healthy lifestyle. A healthy and balanced diet and physical activity are the foundation of good health. Healthy foods include high-quality protein, carbohydrates, heart-healthy fats, vitamins, minerals and water. A healthy diet can not only help you maintain good health, but also help you maintain your weight, become less tired, stay away from illness, and live longer. In addition, the nutrients in the foods you eat support your daily activities, protect cells from environmental damage, and repair damage to cells.

In fact, it is not difficult to eat a healthy diet. There are many healthy, tasty and easily available foods to meet your daily nutritional needs. Here are some foods that you can add to your daily diet.

1. Apples:
Apples are high in fiber, antioxidants and vitamin C. Antioxidants help combat free radicals. Free radicals are pollutants produced in the body that are involved in the aging process and can cause certain diseases.

2. Eggs:
Eggs are among the most nutritious foods in the world. An egg contains only 75 calories, but 7 grams of high quality protein, 5 grams of fat and 1.6 grams of saturated fat, iron, vitamins, minerals and carotenoids. Eggs are a concentrate of nutrients such as lutein and zeaxanthin that fight disease.

3. Chicken breast:
Chicken breast is low in fat and low in calories, but contains more protein. It is also an excellent source of many other nutrients. In addition, the eggs are perfect for feeding the gym.

4. Lawyer:
Avocado is full of healthy fats instead of carbohydrates. They are creamy, tasty and rich in fiber, potassium and vitamin C. If you add something to your salad, you can absorb important nutrients such as beta-carotene better.

5. Almonds:
They are rich in vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight and improve your mental health.

6. Broccoli:
Broccoli is a crab vegetable that makes it very raw and cooked very well. It is an excellent source of fiber, vitamin K and vitamin C and contains a good amount of protein compared to other vegetables. It is an excellent source of fiber, vitamin K and vitamin C and contains a good amount of protein compared to other vegetables.

7. Garlic:
Garlic is an incredibly healthy food. Contains a liquid, a bioactive complex with strong biological effects, including an improvement in immune function. Garlic is a powerful pathogen that can prevent the growth of bacteria such as E. coli. Allicin, a garlic-based compound, is highly anti-inflammatory and is known to help lower cholesterol and blood pressure.

8. Fish and seafood:
The fish and seafood are very nutritious. They are particularly rich in omega-3 and iodine, which are otherwise difficult to obtain in sufficient quantities. Salmon is a blue fish species, which is very popular because of its excellent taste and rich nutrients, including protein and omega-3 fatty acids. It also contains vitamin D. tuna, oysters, shrimp etc. They are also very useful.

9. Oats:
Oat is an incredibly healthy food, rich in nutrients and also contains powerful fiber, called beta-glucans. Oatmeal can help maintain cholesterol and blood pressure. Oatmeal is also very rich in vitamin B, omega-3 fatty acids, folic acid and potassium.
10. Blue Barries
Bilberry is rich in fiber, antioxidants and ingredients. They help prevent disease and stay healthy.

11. Dark chocolate:
Dark chocolate is not only the most delicious food on this list, it can also be the healthiest. Dark chocolate is high in fiber and magnesium and is one of the strongest sources of antioxidants.

12. Carrot:
It is not only extremely tasty and crispy, but also rich in nutrients and minerals like fiber and vitamin K. Carrots also contain carotene and are good for the eyes.