Nutritional Foods That Must Be Included In Your Children’s Menu

There is one unwritten rule: “If you tell your child that some food is healthy, your children will not eat it”. If you do not want to make diet “war” with your child, it is best to include some super foods important for children’s nutrition in your child’s menu and if it does not want to eat other types of food, then it does not have to eat them.

Dairy

– provide protein, vitamins and minerals and are the best source of calcium, important for bone and teeth health. It is important to choose full fat milk and yogurt because children need 'good fat' for energy when growing. 

Cereals 

– are simple and practical package balancing blood sugar level, which significantly reduce the chances of obesity. Grains also have been associated with life prolongation, reduced risk of developing tumors, diabetes and other chronic diseases.

Spinach 

– contains a large percentage of antioxidants, that protect skin from damage and have impact on improving immunity. Spinach has a high percentage of vitamin K and magnesium, elements related directly to bones quality.

Walnuts

– a hand full of walnuts contains 2.6 grams of omega 3 fatty acids, which are crucial for brain development, immune system and cardiovascular system improvement. Walnuts contain a large percentage of melatonin, which helps children have quality sleep.

Fishes

– is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body – skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat a protein food at lunch and dinner and fish can be a very healthy choice.

Blueberries 

– a large percentage of blueberries contain antioxidant polyphenol which protect blood vessels health and reduce inflammation. Like any other ball fruits blueberries reduce genetic tendencies for tumor development as well. 

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Trying To Lose Weight ? –Drink More Water Before Meals !

Most people gain some more weight as the result of many holidays, celebrations, low physical activity throughout the year. People just tend to be a crouch potatoes or prefer to sit in front of computers or television.

However, there are some small things that you can do for yourself to prevent gaining weight. One of those things is to drink a glass of water before every meal.

In fact, most people who have regular meals but low physical activity have a problem with their weight. So you have advice them that drinking a glass of water before meals reduces appetite and the stomach will have little space for food.

Benefits of Water

A recent study done in the U.S. confirmed that this fact is true and experts were focused on the answers of the following two questions: 

• Does this system works? 

• If it works, with whom and how it works? 

-Judging from a study published in the journal “Obesity” experts from Virginia came up with interesting results. They followed a group of older respondents (55 years and older) “exposed” to low-calorie diet for three months.

Now, for all this to be more“interesting”, one group drank water before every meal (about 2 cups), and in the other group participants drank water when they were thirsty (never before meals).

After three months, participants who drank water before every meal, on average reduced more than 7 kg/ 15.5lbs, while the other group failed to reduce the average of 5kg/ 11lbs.

The differences of 2kg/4.5lbs seems to be small, but yearly that means 8kg/ 17.5 pounds, and all you need to do is to drink water before every meal!

-Also, a study published in 2008, shows a similar effect as well as the already mentioned study by experts from Virginia and the experts of this study accurately measured and found that people who drank water before each meal entered 13% less calories! Small tricks, such as a glass of water, 30 minutes before each meal – can yield excellent long-term results.

Therefore, be careful during holidays and celebrations- consume more Healthy Foods, drink more water, continue with your Healthy Eating Habits, and let water be part of your Healthy Drinks list.

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