It is recommended to take 400 grams or 5 servings of fruit a day , but consumption of these foods among the European population is still insufficient. Associating a healthy diet by eating fruits and vegetables is an axiom known by all. Now the theory is one thing and quite another to put it into practice . A report by the European Council Food Information ( EUFIC) has analyzed the factors influencing the consumption of fruit and vegetables in Europe. The study reveals that in Europe are made, on average, diariamante 220 grams of vegetables (including legumes and nuts ) and 166 grams of vegetables. Even so , the intake does not exceed more than 400 grams , including both food recommended by WHO .
Among children , data is even more disturbing because it hardly eat 85 grams of vegetables and fruit 140 grams per day . It is proved that the level of consumption of fruit and vegetables in children depends on their parents teach by example is key. 400 grams or " 5 servings a day " fruit and vegetable The World Health Organization proposed as dietary goal to eat at least 400 grams daily of fruits, vegetables and greens to be indisputable source of nutrients such as vitamins , minerals and trace elements , fiber and a countless variety of phytochemicals, many with antioxidant protective effect. Is widespread in Spain , the expression "5 a day " to remember the importance of eating these foods daily. It insists that it is advisable to take two servings of vegetables and three of fruit, of which at least one should be a fruit rich in vitamin C (oranges , tangerines , strawberries , kiwi , cantaloupe, etc. . ) . However, it should not obsess if you do not get to eat the "5 pieces or servings per day " , since according to the size of the fruit or vegetable (eg, there are apples , pears and tomatoes almost a quarter of a kilo ) is reached without difficulty ingesting 400 grams of vegetables recommended by WHO .Search the moment ? Breakfast with fruit? There has to be seen as an obligation. If you do not want to eat the fruit right up, you can stop for lunch or a snack. Fruits must pick them seasonal . Thus, in winter , they may crave more fruit compote and roasted , and facing the spring and summer when there is more variety of fruit, like to eat fresh , natural . Always juice ? Not worth always choose juice instead of fruit because its nutrients are not equivalent. The glass of juice, if natural, has twice the sugar and less fiber. This is because generally double the amount of fruit ( two orange ) is used to fill a glass of juice compared to eating a whole piece ( orange).For those who are recognized by peeling the fruit lazy or can not find the right time to take a moment should be reserved a week to make a colorful and tasty salad with seasonal fruit . Between meals , you only need to open the fridge and serve a good bowl of assorted fresh fruit. A good resolution to eat healthy. Salad for lunch . Shared an entree salad snack leads to ' green ' in the food without making too much effort. It is also a good habit to younger will soon get used to the usual presence of fresh vegetables . Leverage Season to vary the salads is a smart way to eat : in autumn-winter more salads escarole , endive , warm salads mixed with mushrooms and fungi, more energetic with nuts ... and in spring - summer salads lighter colorful and fresh tomatoes, peppers , beets, cucumbers, carrots ... Soups and vegetable puree for dinner. People who notice a feeling of swollen tummy and heaviness after eating lettuce or salad at night instead of not taking these dishes have to change the habit . The advice is to book the salads for lunch and leave for dinner temperate dishes like vegetable soups , creams and stews .
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In this post I have a list of foods that provide hydrocarbon 10 gr. carbohydrate .
Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc).
1. Cereals and cereal
10 gr. puffed rice , toasted corn flakes , puffed wheat
15 gr. rice , pasta , breakfast cereals , semolina , corn, maize and wheat flour , type Mary crackers, tapioca
20 gr . white / brown bread , sliced bread , toast .
50 gr. sweet corn
2. pulses
20 gr . chickpeas , beans (white , pinto ... ) , dry peas , lentils
30 gr. of soybeans
3. tubers
50 gr. potato and sweet potato
4. fruits
10 gr. of dates and raisins
20 gr . dried figs
30 gr. prune
70 gr. figs , plums and nectarines
80 gr. Persimmon , cherries, custard apple, banana and grapes
100 gr. apricot , prune , kiwi , mango , apple and pears
120 gr. raspberry and peach
150 gr. Strawberry , Granada, guava, tangerine, orange , persimmons and pineapple
275 gr . melon
325 gr. papaya
425 gr. watermelon .
5. vegetables
55 gr. fresh pea
100 gr. onion and frozen peas
120 gr. spring onion , Brussels sprouts and beans
140 gr . leek and carrot
200 gr. squash , green beans and turnips
225 gr. chard , kale and cabbage
250 gr. mushroom , mushrooms , endive , escarole
280 gr , thistle , canned asparagus and peppers
325 gr. watercress , cauliflower and spinach frozen
350 gr. artichoke
375 gr. eggplant and radishes
400 gr. celery
450 gr. asparagus and tomatoes
525 gr. cucumber
625 gr. spinach
720 gr. lettuce
6. Refined carbohydrates
6.1. Canned
10 gr. Jelly , jam and honey
20 gr . quince and fruit paste
30 gr. sugar jelly
45 gr . peach or pineapple salad in syrup
6.2. juices
50 ml . grapefruit
65 ml . peach and grape
80 ml . apple and pineapple
100 ml . orange
250 ml . tomato juice
6.3. Sugar, scones and pastries
10 gr. sugar
15 gr of buns , shaped pastry , cake , croissant , donut , muffins , crackers , chocolates, sweetened cocoa powder , dark chocolate , tea biscuits , apple pie
20 gr . Fill bread chocolate, cheesecake, cakes, pastries , candies , and marzipan
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Soluble fiber properties
Foods that contain soluble fiber useful for controlling cholesterol levels in the blood and to maintain stable sugar levels slows the absorption of glucose , helping to control hyperglycemia , slowing digestion and absorption of carbohydrates.
Soluble fiber has intestinal regulatory properties , has laxative effect, which helps normalize intestinal transit. Is fermented by the intestinal flora and is broken down into short-chain fatty acids and gases , helping to prevent colon cancer and diverticulosis.
It also helps to satiate the appetite for property to absorb water and multiply its volume by providing satiety , is a good help in weight loss diets .
It is found in whole grains (barley , oats, rice , ect. ) , Legumes ( soy , peas, etc. . ), Fruits ( strawberry, apple , citrus, etc. . ) And vegetables (broccoli , cabbage , beets , etc.).
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To develop a good diet plan must take into account :
Eat three different food at every meal . The more variety of foods eat more vitamins , minerals and other nutrients will be consuming . Try to pick thirty-five different types of food each week , instead of the same ten or fifteen foods that can get currently consuming . You can do this not only eating bran flakes with banana, but different types of cereal , adding fruits- not just a turkey sandwich for lunch , but various types of bread and filling , not only lettuce in the salad , but lots of vegetables of different colors.
Choose foods in their natural state . Unprocessed foods and what they are minimally processed have more nutritional value and less sodium , trans fats and other unhealthy ingredients . For example , oranges instead of orange juice, wheat bread instead of white bread, boiled potatoes instead of fries.
Act with moderation. Instead of classifying a food as good or bad for your health , be moderate and try to follow a diet that provides between 80% and 90 % of food quality and 20 % or 10 % less nutritional richness . Thus, fries , soda , pizza , take place in a healthy diet, one must balance them with healthier alternatives during the day .
Although a well balanced diet is ideal for good nutrition , a diet must avoid linear, ie , banana , banana , banana , rice , rice , rice . Eating repeatedly makes life simple, but it can lead to improper diet and chronic fatigue.
When we go to develop a diet plan , diet must make a circle , in which two thirds is occupied by fruits, vegetables and whole grains , and one-third protein and foods rich in calcium.
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