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Teenagers do not eat fruits and vegetables in adequate amounts

Teenagers do not eat fruits and vegetables in adequate amounts

found that adolescents Americans eat less fruits and vegetables than the recommended amount for this age group. The survey had 10,765 high school students from public and private schools. All were interviewed about the types of fruits and vegetables they had eaten last week and about the foods they used to eat on a daily basis. The results showed that one in four individuals consumed less than one fruit per day. In addition, one in three did not eat vegetables more than once a day. According to the scientists, the recommended amount of fruit for girls is 1.2 cups and that of vegetable, 1.5 cups. For boys, the ideal amount of fruit is 2 cups and that of vegetables, 3 cups. The habit of eating fruits and vegetables helps control weight and is linked to a lower risk of developing chronic diseases and some types of cancer. In addition, according to scientists, adolescents who practice physical activity regularly are more likely to have a balanced diet. Include more fruits in the diet with these seven habits

More than a healthy food option, fruits are essential for the proper functioning of the body. Sources of vitamins and minerals, they should be consumed every day in at least three portions. So if this rule is not part of your routine and you want to increase the inclusion of fruits in the diet, pay attention to the tips provided by nutritionists Amanda Epifanio Pereira, from Citen (Integrated Center for Nutritional Therapy), and Daniela Cyrulin, from São Paulo, suggest.

1. Juice

Most restaurants already offer natural juices options on the menu. Still, many people choose to accompany the meal with a caloric soda. If you are one of these people, know that, in addition to not consuming any nutrients, you are putting your health at risk, warn nutritionist Daniela.

On the other hand, do not think that drinking natural juices is an alternative to consumption of the solid food. This is because the fibers present in the bagasse and bark are generally neglected in the preparation. In addition, the juice is much more caloric, since, to produce the equivalent of a glass, several fruits are used.

2. Include fruits in meals

Rich in nutrients and also delicious, salads that combine fruits and vegetables can be a good way to increase the daily consumption of this food. In some cases, the union may even complement, as with green cabbage and orange. "The iron present in the vegetable is only absorbed in the presence of vitamin C found in the fruit," explains nutritionist Amanda.

She also suggests adding fruit early in the morning. In this case, no special preparation for consumption is required, since this usually precedes some compromise. If there is time, however, more elaborate hot dishes for lunch or dinner, such as bittersweet loin with pineapple, are a great option.

3. Take a fruit with you

"Carrying fruit for work should be seen as an act of caring for health and body, not as a burden or sacrifice," Amanda criticizes. After all, most people carry dozens of uselessness in their purses and backpacks. Why not include a simple fruit?

If reluctance is the fear of it, know that there are several products on the market to help you, from simple plastic pots to containers in the shape of each fruit. In the absence of protectors, invest in the apple, which is quite resistant.

4. Eat at meal intervals

According to dietitians, the ideal is for a person not to spend more than four hours without ingesting any food. Therefore, in addition to the three main meals - breakfast, lunch and dinner - it is recommended to make small snacks. "At these intervals, it is best to consume a fruit, because it is a food rich in micronutrients and fibers, low calorie and with varieties for each day," says Daniela.

According to the expert, all fruits are good snacks , but anyone who is following a diet should avoid avocados and açaí, which are high in calories.


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