Fundamental and decisive in our life from birth, has three main purposes: to provide us energy, provide us with the necessary materials to form and renew the body structures and to regulate all reactions in our body.
In addition, food in childhood is of great importance to social and health levels. You have to keep in mind that eating habits are adopted in the early years of life, education and good food from small, will help prevent health problems in adulthood. In addition, the nutritional needs of a child and a teenager are different from those of an adult.
The antioxidants and other nutrients found in fruits, vegetables, legumes and nuts can strengthen immunity and improve the body's ability to fight bacteria and inflammation, which can protect the teeth and gums. In addition, some foods and eating habits even have different effects on the ability of the mouth to control the attacks of bacteria that generate cavities.
The calcium-enriched juice, milk and other dairy products are rich in calcium and vitamin D and help promote healthy teeth and bones, reducing the risk of tooth loss. Add powdered milk to cooked dishes helps those who do not like milk or cheese to acquire the necessary calcium to protect the teeth and jaw.
Cheese releases a large amount of calcium is mixed with the plate and adheres to the teeth, which protects against acid that cause decay and helps rebuild tooth enamel instantly.
Fresh fruits and vegetables like apples, carrots and celery, help remove plaque from teeth and freshen breath.
Antioxidant vitamins such as vitamin C and other nutrients from fruits and vegetables help protect the gums and other tissues against cell damage and bacterial infections.
Recent studies indicate that fresh cranberries interrupt binding of oral bacteria before they can form plaque.
Folic acid promotes a healthy mouth and contributes to the growth of cells throughout the body. This member of the family of B vitamins is present in green leafy vegetables and brewer's yeast.
Input during the period of growth a higher energy intake is needed, too, the lack of any nutrient may affect the child's development. The key to healthy eating is the variety, nutritional balance and energy sufficiency. Food is very important that each group is taken as there is no food that is the panacea of power, that is, to provide us with all the properties that our bodies need.
Besides eating all, to ensure good nutritional status in children and adolescents, it is important diversities good energy throughout the day.
Foods from each group:
1 Harinados: bread, pasta, rice, potatoes, breakfast cereals and energy, carbohydrates.
2 Vegetables, vegetables and fruits, that we mainly provide vitamins, minerals and fiber.
3 Protein foods: fish, meat, eggs and vegetables. Managers form the structure of our body.
4 Dairy: milk, yogurt, cheese and ice cream. We further protein, provide calcium mineral essential to form the skeletal structure.
5 Fat: oil, nuts and butter, are also important for the proper functioning of the body.
Equally important is the good energy distribution throughout the day.
It is advisable to 5 meals (breakfast, brunch, lunch, tea and dinner). Given that the 2 meals in the morning to reach 20-25% of total daily energy, food 30-35%, 15% snack, dinner and obviously not the most important meal of the day a 25-30%.
Actually, the biggest problem at school age is the lack of breakfast.
A balanced breakfast contributes to a more harmonious distribution of calories throughout the day and also provides a serving up many important nutrients especially in the school year, a time of great growth and development. Despite this in Europe seven million children go to school every morning without breakfast (European barometer of desayuno.1996-1998 Kellogg). This study also indicates that the power that made many of the children and adolescents early in the morning has a caloric intake lower than recommended.