Proper diet and healthy lifestyle

Without a well-balanced diet, it is impossible to imagine what is generally called a healthy lifestyle. Attempts to create common rules for healthy menus were made before the appearance of the so-called pyramids, but they could not be reduced to a single system. Only in the early 90s of the XX century did American nutritionists come up with their own concept of a logical and complete diet for every day. It was a pyramid, divided into several floors, each of which was occupied by some kind of food. Accordingly, its lower segment was broader, and then gradually became everything, thus clearly demonstrating how specific products should be in human nutrition from a nutritional point of view.

The largest segment was occupied by various cereal products: cereals, bread and bakery products, and Carboni. The idea was that cereal products contained complex carbohydrates, which are essential for physical activity, and therefore should be the daily basis of proper nutrition. The second floor was taken for vegetables and fruits, sources of vegetable fiber, vitamins, and minerals.

Hidden problem

Initially, the classic pyramid of proper nutrition and a healthy lifestyle was approved by doctors and patients, it was considered the most rational model for creating menus. But, like many theoretical models, the pyramid did not survive a collision with reality. A few years after the massive spread of the pyramid, American scientists began a study that showed a very disturbing picture: Patients who have used the laws of this pyramid are massively obese!

Among the root causes of proper nutrition and a healthy lifestyle, first of all, it is important to highlight the dissatisfaction with the global use of a meal plan for different ages, bodies, and daily activities - after all, our The requirements are very individual. Well, moreover, healthy nutrition makes sense in isolation from the rest of life, and the pyramid actually belongs only to the list of foods. Also, from a group product list, as a rule, people chose, in their opinion, delicious familiar. For example, in most cereals, the basis of nutrition was high-calorie white bread and various instant cereals, while the recommended source of nutrition (bread and whole-grain cereals) was not found.

Dieticians had to do additional research and create a new model of the pyramid, taking into account previous mistakes. The most important difference between the modern pyramid is its variable and satisfying individual needs. The structure of the pyramid also changed significantly: instead of individual horizontal floors, product groups are shown in the form of strips (like vertical readers of fields), broad in base and gradually drawn to the top. . The width of the entire pyramid reflects the extent to which an active lifestyle leads to different groups of products for a person, energy consumption and daily necessities.

Therefore, an advertised person consumes very few calories and according to the principles of healthy nutrition, should reduce the amount of food and calorie content of the food, and some "strips" are usually excluded from their diet. Are - for example, they are safe to eat sweets or fats. This is not to say that they will have to leave them once and for all (as was the case with the rules of the "old" pyramids), but the lack of mobility is "sweet" and very strict on fat. Restrictions are imposed. It is recommended to increase your level of physical activity, it will greatly expand the possibilities of your diet.

Meat products

Close to 1.5 years in the baby's diet, you need to increase the number of meat dishes. Parents involved in vegetables should keep in mind that the abundance of vegetable proteins cannot substitute meat for the baby, and in no case can this be translated into a vegetarian diet. Of course, every meat, not even the latest, will get the baby. Many of us have pork, duck, and goat meat too rich, which will not benefit the baby and will become an additional burden on the digestive system. It is much more useful to serve steam cutlets from the left or veal of a small food wave, steamed chicken (preferably white meat), or turkey meat. For 3 years, the ban on dried meat, cutlets, meatballs, and everything else that should be cooked for a couple. No more than once a week you can offer a baby a lightweight chicken or a bracelet. The idea is that by the third year of the baby you may sometimes be involved in sausage products, but only those who intend to eat the baby. Smoked sausage, sausage, spice, ham, bacon, fat, and other meat snacks are not for young children and should be completely excluded from their diet.

Fish dishes

The fish in the children's pyramid is indicated by a separate strip, although narrower than the meat, it is no less important.

The variety of fish is rich not only in healthy, easily sensitive children's bodies but also in important micronutrients and vitamins. Particularly useful are the low-fat fish species - packaged, slip, cod, hack, etc. However, it is not necessary to take the baby's biology in addition to protein products, it is important to monitor the amount of meat and fish in the child's daily menu, depending on the amount of protein in the diet. Should not be older. Alternative fish and meat are recommended, arranging traditional fishing days for the baby. Then 4 or 5 days a week you can cook baby meat products, and 2-3 days.

Vegetables and fruits

· Vegetables and fruits are represented in the pyramid, balanced only for dairy.

· - From year to year and a half - up to 200-250 g of vegetables and 100 g of fruit;

· Up to three years - 350

grams of vegetables and 130-200 grams of fruits.

In addition, vegetable and fruit juices should be, the best fresh extract, and the most beneficial for children's bodies:

· At a young age, about 80-100 ml of juice is needed;

· 100 years old up to three years.

For the nutrition of allergic children, in this case, fruits and vegetables outside the extra period can be used very widely, in addition to allergen products.