Health and Fitness

Breakfast is part of good nutrition and is the first chance of the day to improve eating habits. Contact with food means that every day is making choices that longer term could be critical for life. Breakfast is the first meal of the day and as its name means “break the fast.” Eat a balanced breakfast is a way of ensuring that the body gets the nutrients, including proteins, carbohydrates, fats, vitamins and minerals, as soon as the day has begun. Also, it implies variety and many different flavors.

For a balanced breakfast is best to choose different foods from the following groups:

DAIRY preferably low-fat milk, cheese, yogurt for its essential nutrients and high biological value protein, calcium, phosphorus and vitamin D to keep bones strong and healthy.
Favorite cereal integrals that provide carbohydrates (for energy), protein, B vitamins, minerals and fiber.

Whole fruit or juice and / or vegetables: their water intake, carbohydrates, vitamins A and C, minerals and fiber. The fruit also can be consumed at snacks at midmorning or midafternoon snack.

A drink for his contribution to the liquid to rehydrate the body after fasting overnight. Eg milk, fruit juice, coffee or tea. If you skip breakfast because they are hungry, at least have a drink.

Every time I prepare breakfast choose an effective combination of food, at least one must correspond to each of the groups Table 1.
What foods and how many servings are advised to consume?

Food Group serving equals one serving

Grains (preferably whole) 1-2 1 slice bread; _ bread, 1 omelet (corn, wheat), 3 to 4 cookies small, 2 medium-sized cookies, _ cup cooked cereal (rice, wheat, oat, quinoa, morocho ), _ cup cooked noodles, one ounce of cereal for breakfast.

Fruits or vegetables 1.2 Vegetables: 1 cup of raw vegetables such leaves (lettuce, chard, kale, spinach, watercress), _ cup chopped raw or cooked vegetables, _ cup of cooked legumes, a small potato, _ cup juice plant. Fruits: 1 medium fruit (banana, apple, orange, tangerine, pear, peach), a glass of juice _ cup chopped, cooked or canned, _ cup dried fruit.

Dairy, meat, eggs, legumes Dairy 2: 1 cup milk, 1 cup of yogurt (8 ounces), _ cup evaporated milk, 1 / 3 cup milk powder, 1 _-2 ounces of natural cheese, _ cup ricotta cheese and 2 ounces of processed cheese. Half portion: _ cup of frozen yogurt, 1 cup cottage cheese, ice cream _ cup equals 1 / 3 ration. Meats, Fish, Chicken: 1 to 2 ounces, Peanut butter, 2 tsp, Egg 1 unit, cooked legumes: _ cup

Breakfast and mental performance you probably spent a few hours a day reviewing their duties or the multiplication tables with their children, but knew that there is another way to help children improve their performance in school? It really is as easy as breakfast. Breakfast can be a positive influence on mental performance, especially children and adolescents. It has been shown that nutrition and health status in general, are key determinants of progress and school performance.

The main benefits of breakfast are:

Increased likelihood that children are properly fed and better nutrition.

Improved behavior and mental performance.

Fosters learning, children are more attentive and alert and are more participatory.

Decreases depression and hyperactivity.

Favors the increase of weight and height of children.

Develop good eating habits that persist throughout life.

The benefits of eating breakfast, particularly on mental performance may be related in part to the consumption of certain foods.
Recently it has been suggested that mental ability and intelligence are dependent on fast connections between neurons. Among connections are faster, more information can be processed. That’s why eating the right foods, especially in the morning before starting the work day, can strengthen the connections between neurons, promoting mental activities.
Mental skills, taper the use of memory is optimized with the consumption of foods that provide energy at breakfast such as cereals (rice, wheat, rye, corn), and their derivatives: breakfast cereals, bread, pasta , cookies, etc.. Other energy sources include: fruits, tubers and legumes.

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