Summer Fancy Food Javits Center, New York City June 30th to July 2nd, 2018 continue
Childhood obesity is a worldwide emergency. For the first time in human history, overweight people have outnumbered the underweight.
Our organism is like a house made by bricks.
· MACRONUTRIENTS: including carbohydrates, lipids (fats) and proteins, needed in large amounts by our body.
· MICRONUTRIENTS: including vitamins and minerals, needed in small amounts by our body, but supervising a large number of physiological functions.
TO FOLLOW A PROPER MEDITERRANEAN DIET:
- Eat 2-3 servings of vegetables and two servings of seasonal fruit (or vegetables) a day: they provide sugar, vitamins B, C, beta-carotene and minerals (magnesium, calcium, phosphorus etc.). They also provide a valuable contribution of water and fibers.
- Eat 2-3 servings a week of fish rich in Omega 3, a source of essential amino acids, representing the “good” fats.
- Do not exceed with meat, and prefer lean meats, poor in cholesterol.
- Use seasoning (oregano, rosemary, turmeric, ginger, cinnamon, etc.) to exalt flavors and reduce salt and excessive condiments.
Choose Extra Virgin Olive Oil, rich in Vitamin E, polyphenols and monounsaturated fatty acid over animal fats (butter, cream, etc.)
- Choose whole-grain bread, pasta and rice, sources of nutrients such as zinc, magnesium, B vitamins, and fiber, and releasing e less sugar into the blood.
- Eat two or three servings of legumes per week, also associated with cereals, making them a unique food rich in proteins.
- Choose a fresh- squeezed juice to sodas and industrial juices, too rich in added sugars.
- Consume a maximum of one or two red wine glasses during the meals only in adult age and with an average weight.
- Split food into three or four meals a day, so to facilitate digestion and avoid getting too hungry;
- Eat fresh vegetables together with fat or sugar-rich foods: vegetal fiber reduce sugar and fat absorption.
- Spend one hour a day on any kind of physical activity: not necessarily gym. Walking and biking are also recommended.
Water makes up more than 60 percent of your body weight, all cells and organs need water to run, and it works as a lubricant.
- Drink six to eight 8-ounce glasses a day; your body will simply excrete the excess.
IMPORTANT HABITS FOR CHILDREN
- - Have a balanced breakfast every morning, so to start the day with the proper dose of energy. Body needs to wind up quickly after a long sleep.
- - Chew slowly and well, for the brain to perceive the sense of fullness.
- - Do not follow trends or advertising.
To help learning and improve children school performance it may be useful to:
1. Eat nutritious, digestible and light meals without rush, to avoid drowsiness.
2. Have five meals a day: breakfast, snack, lunch, snack and dinner.
3. Choose smart snacks that help provide energy without a caloric excess: fruit, yogurt, dried fruit, always diversifying the choices and without exceeding with the amount, to not skip the next meal.
4. Do not forget to drink water, especially during the summer!
5. No to wine, beer, hard liquor to children and teenagers.
6. Strongly discouraged foods: sodas, chips in bags, industrial juices containing sugar, snacks and industrial pastries.
WHAT ADULTS SHOULD DO
· Nutrition education, being careful to set a good example.
· Limiting, but not prohibiting altogether, the consumption of animal fats, fried foods, sweets and fizzy drinks.
· Teach the pleasure of food: meals should be a time of “conviviality” (i.e. being together), of interaction and dialogue with parents and family
· Involve children in meal preparation.