Food Groups: Energy
There are 3 types of food: the energy, builders and protectors, if we want a complete nutrition, we must not forget that the secret is to have a balance of these three types of food because each has an important contribution to the development of children and adults. Within the energy giving foods are those that are rich in fats and carbohydrates.
FATS
It is the nutrient that gives more energy. For each given about 9 kilocalories per gram, while carbohydrates provide only 4 calories. The toddlers need fat because they spend a lot of energy, fats also are part of the nervous system is forming, as well as hormones that protect tissues and organs.
Foods high in fat whose main function is to provide energy include oils, butter, margarine, peanuts, pecans, walnuts, sunflower seeds.
As little children need lots of fats, especially vegetable fats-always recommended that they add 1 teaspoon of vegetable oil (any oil) in his plate of food (lunch and dinner) through 2 years of age .
CARBOHYDRATE
While fats to be converted into other substances for energy, carbohydrates are used immediately and not stored. They are the main “fuel” the body and brain.
The amount of energy consumed by the body for growth is enormous. It is therefore very important that children consume enough of this food group.
There are 2 types of carbohydrates, simple (all that is sweet, like sugar, sweets, the molasses, honey, cakes) and complex (starches, pasta, bread, cereals such as rice, wheat, maize; tubers such as potatoes, sweet potatoes, cassava or goose).
It is normal that carbohydrates constitute the bulk of our diet.
Be careful not to abuse it simple carbohydrates generally provide no other nutrients. Processed fats such as cakes, chocolate milk, etc.. It is also harmful if consumed in excess.
Food Groups: Preservatives
The protective foods is one of the 3 major food groups. Here are all fruits and vegetables found in nature. Remember that you can not have a healthy diet eating only food group but must be combined balanced.
It known as protectors for two reasons:
The first, because they contain natural substances called antioxidants, which protects the plant against environmental aggressions (UV light, respiration, toxic substances naturally present in soil, etc.). And that when eaten, give them to us to fulfill the same functions in our body, in which, for various normal processes form free radicals that damage cells. ntioxidants from fruits and vegetables neutralize them by making them harmless.
The second reason is that vegetables are full of vitamins, which make the immune system is activated, the system that prevents us from attacking various diseases, whether infectious, skin, viral, respiratory, and so on. Vitamins also act as a “companion” of many other substances that would otherwise be unable to fulfill their duties. The minerals from fruits and vegetables also make a significant contribution in protecting against diseases, and promote growth and development of children.
Have you heard about the “5 a day”? That is the minimum amount of vegetables should be eaten to be alright. It’s not as difficult as it seems. A fruit juice at breakfast, a fruit salad at midmorning, a fruit for dessert at lunch and dinner, an apple in her lunch box and the inevitable and important salad in two main meals will give the small 5-o more-servings of fruits and vegetables you need.
No group of foods from the three we have seen is more important than the other. To be sure that our child is well fed, we must ensure that the three groups (guards, builders and energy) are present in each of your main meals, breakfast, lunch and dinner.