|
DIETS (V)
FOR A
BALANCED DIET:
It is necessary that
all groups referred to below be included.
FOR AN
ADEQUATE DIET:
If we live in a hot
climate it is preferable that our food be low in salt, high in water and to
drink cold beverages. In cold climates we should have hot foods and liquids.
TO BE
NUTRITIOUS:
We must eat everything
since that is the only way to prevent deficiencies in vitamin, mineral and
nutritive substances.
TO BE VARIED:
We must eat different
types of fruits vegetables and proteins. The more varied, the better.
Our meals must consist
of colorful dishes with a pleasant smell and texture.
FRUIT AND
VEGETABLES GROUPS:
Supply vitamins
specially vitamin C and carotene (forerunner of vitamin A) minerals such as
calcium, iron and potassium, starch and sugars which supply energy and also
fiber. Vitamins form part of corporal tissue including the bones. The vitamins
and minerals play a very important role in the organism such as affording good
vision, good skin, healthy hair and nails and a better memory.
GROUP OF
CEREALS AND TUBERCLES:
Cereals are corn, rice,
oatmeal, wheat and its by-products such as tortillas, bread, boxed cereals,
granola bars, cookies and pasta.
Tubercles are feculent roots
such as potato and yam.
Cereals and tubercles
contain mainly starch which supply energy and have group B vitamins, such as
thiamin or B1, niacin and riboflavin; also minerals such as iron and a little
protein.
Whole wheat cereals
supply fiber and the largest concentration of vitamins and minerals, inasmuch
as these substances are found in the skin and the seed.
The energy is indispensable for your growth and for the development of the whole activity that your body carries out, so much physical as mental and for all the processes that are carried out inside your body like the beats of the heart.
LEGUMINOUS
AND OLEAGINOUS GROUP
Legumes are all dry
grains that come in pods such as beans, lentils, french beans and chick-peas;
oleaginous such as peanuts, almonds, pistachio, pine-nut seed, nuts etc. These
nutrients provide energy vegetable proteins and some vitamins and minerals.
Vegetable proteins are not
complete because it is necessary to combine the legumes with the cereals in
order to complement each other, for example, combining beans with rice.
It is very important to
consume legumes daily in order to fulfill energy and proteins needs; sometimes
they can be substituted by oleaginous which are also very rich in protein but
contain a lot of fat and therefore it is advisable to limit its consumption.
FOLLOWING:
FOODS OF ANIMAL ORIGIN
|
