How to balance the food ingestion throughout the week

How to balance the food ingestion throughout the week
The different foods, that they are grouped according to his characteristics, must be consumed in an amount guaranteed throughout the week to secure a sensible diet.

1. Fruit
2. Vegetable
3. Milk and derivatives
4. Vegetables
5. Eggs
6. Meat and fish
7. Sugars slow expresses and
8. Oils
9. Water

1. Fruit

Fruit. They must be consumed on a daily basis of two to three pieces.

The fruits must be consumed on a daily basis.
The day does not have to need in our diet at least one or two pieces of fruit, although the ideal is three pieces.

In case of small fruits as the cherries or the grapes a piece would be equivalent to a cup of these fruits.

In the case of fruits like the watermelon or the melon, a piece would be equivalent to a slice of about two or three fingers of width. The juices contribute to all the vitamins and minerals of the fruit but they lack the fiber that contributes the whole fruit.

2. Vegetable

The vegetables must be consumed on a daily basis and take advantage of the variety vegetables that offers the nature to us.
The best way to take advantage of all vitamins and minerals is to take them in crude, single or in salad.

To the furnace or the plate it is another delicious option. We cook if them we will do well in taking advantage of the water for soup because in her they remain many of minerals of vegetables.

The average amount to the day is a plate or about 300 gr.

3. Milk and derivatives

Milk and its derivatives must be consumed on a daily basis since they are the greater calcium source and the best allies to maintain and to increase our bony capital.
The daily contribution would have of being of a liter to the day, and three glasses if it is enriched calcium milk.

Also they contribute to the same calcium four yogurts.

With this consumption from the childhood the osteoporosis appearance would be avoided.

4. Vegetables

The vegetables must be consumed of two to three times per week.
They contribute fiber, carbohydrates, vitamin and mineral.

Mixed with cereals a protein contribution is obtained of high biological quality.

Although it is an own food of the winter does not have to exclude his consumption in summer in the form of salads.

The suitable average amount every time is of about 80 gr. in crude.

They are possible even to be taken in thinning regimes, since they favor the satiety sensation. That yes, without adding fats (bacon, garlic sausage, etc.).

Its paper in the prevention of the colon cancer is essential.

5. Eggs

The eggs have been accused a little unjustly to elevate the cholesterol levels.
The certain thing is that it is a quite complete food that contribute to a great amount of protein and vitamins like the vitamin To, D, and, B1, B2 and iron.

The World-wide Organization of the Health (the WHO) recommends a mean consumption of three to four eggs to the week.

This in countries as Spain with great tradition in the egg consumption, as much fresh as elaborated (pastry shop, baker’s shop, custard, flan, etc.), is difficult to take it to the practice.

6. Meat and fish

The meat must be consumed two or three times to the week and fish one four or five times, as much the targets as the blue ones. These last ones are very rich in polyunsaturated fatty acids Omega 3, that help to prevent cardiovascular diseases.
They are a fundamental source, also, of proteins, B12 vitamin and iron in our diet.

The advisable average amount of each ration is about a 150-200 gr.

The greasy inlays must be reduced since they contribute great amount of saturated fats that harm our cardiovascular system.

7. Sugars slow expresses and

The sugars of slow absorption must be consumed on a daily basis.
The foods contain that them are the bread, the potatoes, you graze, the rice and the cereals.

These release the sugar slowly, maintaining the satiety sensation and avoiding the abrupt sugar ascents in the blood and the overload of the páncreas.

The sugars of fast absorption or refinings must be avoided as far as possible.

The sugar, the pies, the baker’s shop, the confectioner’s is foods that like almost to everybody, are easy to eat and satiates express the hunger sensation.

Nevertheless its sugar happens very fast to the blood being able to suppose an overload for the páncreas.

8. Oils

The fats and oils must be consumed with moderation.
The fats of vegetal origin are much more healthful mainly the olive oil, reason why these to origin fats must be preferred animal.

They exist greasy of vegetal origin that does not contribute the healthful characteristics of the rest of vegetables as they are the palm and Coco oil.

9. Water

The water does not contribute calories but it is absolutely essential for the maintenance of the life.
A sufficient water contribution guarantees the correct operation of all the organs and systems.

In addition it favors the loss of weight in the thinning diets and avoids the constipation.

The recommended amount is of about two liters of water to the day.