Eat fruit and vegetables; limit the consumption of fats, salt, and sugar; wash hands thoroughly when preparing food and before eating. Here are some tips for healthy eating.
Food provides essential nutrients to be healthy and to develop fully. An excessive or unbalanced diet can cause different problems and disorders, which can be prevented, taking into account the contributions of each type of food and the recommended amounts.
In addition, healthy eating is essential for boys and girls to develop their full potential for growth and learning. Diet must be complete and varied: include all food groups and diversity within each group.
It is important that boys and girls consume daily:
- At least two fruits and two servings of vegetables (one of them raw).
- A portion of any type of meat (cow, pork, chicken, fish), removing visible fat.
- 2 to 3 cups of milk, preferably iron-fortified.
What are they, and what does each food group provide?
- Cereals (grains, flours, and bread) and legumes. They provide carbohydrates, which are an important source of energy.
- Milk and its derivatives (cheeses, yogurt) provide calcium.
- Meats and eggs provide iron and protein. • Fats and oils provide energy, essential fatty acids, and some vitamins.
- Sugar and sweets give energy but do not provide nutritional substances.
- Eat a full breakfast that includes dairy, cereal, and fruit.
- Drink plenty of water (avoid juices and artificial sodas).
- Limit your consumption of foods that are high in fat, salt, and sugar (such as fries, chips, sticks, deli meats, hamburgers, sausages, and treats).
- Wash your hands well before and after preparing food, and before eating.
- Spending more time on games and sports activities helps maintain good health.