ENGLISH FAIR

Nutrition and good food

Our Names:

Adhemir Fernando Jaimes Rivera

Esteban David Mamani Fulguera

Greis Tabita Fuentes Jaldin

 Dilan Tiago Lunario Ajuacho

INTRODUCTION
Nutrition for children is based on the same ideas as nutrition for adults. We all
need the same types of elements, such as vitamins, minerals, carbohydrates,
protein, and fat. all of them are collectively called nutrients. Children need
different amounts of specific nutrients at different ages.
The best diet for children's growth and development takes into account their age,
level of physical activity, and other characteristics. Review these basic childhood
nutrition tips, based on the most recent (Dietary Guidelines for Americans).
Foods that are high in nutrients and have no (or limited) added sugar, saturated
fat, or salt are considered nutrient-dense. If the diet is based on nutrient-dense
foods, children get the nutrients they need and generally consume fewer calories.

FOODS RICH IN NUTRIENTS

1. proteins. Choose shellfish, lean meat and poultry, eggs, beans, peas, soy
products, and unsalted nuts and seeds.
2. Fruit. Encourage your child to eat a variety of fruits, whether fresh, canned,
frozen, or dried. Choose canned fruits labeled as packed in their own juice or
light syrup; This means they contain few added sugars. Keep in mind that a
quarter cup of dried fruit counts as one serving of fresh fruit.
3. Vegetables. Serve a variety of vegetables, whether fresh, canned, frozen, or
dried. Choose peas or beans and combine them with colorful vegetables every
week. When you choose frozen or canned vegetables, choose options that are
lower in sodium.
4. Grains or cereals. Choose whole grains or cereals, such as whole wheat noodles
or bread, oatmeal, popcorn, quinoa, and brown or wild rice.
5. Dairy. Encourage your child to eat and drink low-fat or low-fat dairy products,
such as milk, yogurt, or cheese. Fortified soy drinks also count as dairy.

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TRY TO LIMIT THE CALORIES WE EAT THAT COME FROM THE FOLLOWING:
1. Added sugar. Naturally occurring sugar, such as that found in fruit and milk, is not
added sugar. Some examples of added sugar are brown sugar, corn sweetener,
corn syrup, and honey. Check nutrition labels to avoid added sugars. Choose
cereal with a minimal amount of added sugar. Avoid sodas and other drinks with
added sugars. Limit your juice intake. If you drink juice, make sure it's 100%
natural, with no added sugars.
2. Saturated fats. Saturated fats come mainly from animal foods, such as red meat,
hot dogs, poultry, butter, and other full-fat dairy. Pizza, sandwiches, hamburgers,
and burritos are common sources of saturated fat. They also abound in desserts
such as cakes and ice creams. When cooking, look for ways to replace saturated
fat with vegetable and nut oils, which provide essential fatty acids and vitamin E.
3. Salt. Most people in the United States consume too much salt in their daily diet.
Salt is also called sodium. Salt may be hidden in sandwiches, where sodium from
bread, meat, seasonings and dressings accumulates. Processed foods, such as
pizza, noodle dishes, and soup, often have high amounts of salt. Let's eat fruits
and vegetables between meals, instead of chips and cookies. Let's check
nutrition labels and look for products that are low in sodium.

HOW CAN WE HAVE A BETTER NUTRITION IN ADOLESCENCE?

Eating healthy is an important part of a healthy lifestyle and
something that should be taught at an early age. The following are
some general guidelines to help teens eat healthy. It is important to
discuss the diet of adolescents to make dietary changes. Discuss the
following healthy eating recommendations with your teen to ensure
they are following a healthy eating plan:

1. Eat three meals a day, with healthy snacks.

2. Increase the amount of fiber in the diet and decrease the amount of salt.
3. Drinking water. Try to avoid drinks with a lot of sugar. Fruit juice can be high in calories,
so limit your teen's intake. Whole fruit is always a better option.
4. Eat balanced meals.
5. When cooking for your teen, try to broil or grill instead of frying to avoid saturated fat.

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 6. Have adolescents control and decrease, if necessary, sugar intake.
7. Eat fruits and vegetables as snacks.
8. Decrease the use of butter and heavy sauces. Eat more chicken and fish.
9. Limit your intake of red meat and choose lean cuts whenever possible.

HOW TO CHOOSE HEALTHY FOOD?

The Choose My Plate icon is a guide that will help us and adolescents to eat a healthy
diet. My Plate can help them eat a variety of foods while encouraging the right amount
of calories and fat.
The United States Department of Agriculture (USDA) and the Department of Health and
Human Services have prepared the following food plate to serve as a guide for parents
when selecting food for children 2 years and older.
The My Plate icon is divided into five food categories, and emphasizes the nutritional
intake of the following:

1. Grain. Foods made with wheat, rice, oats, cornmeal, barley, or the grains of any
other cereal that are grain products. Examples include whole wheat, brown rice,
and oats.
2. Vegetables. Vary the vegetables. Choose a variety of vegetables, including green,
red, and orange leafy vegetables, legumes (peas and beans), and starchy
vegetables.
3. Fruit. All fruits and juice that is 100 percent fruit is considered part of the fruit
group. Fruits can be fresh, canned, frozen, and can be whole, sliced, or crushed.
4. Dairy. Dairy products and many foods made from milk are considered part of this
group. Focus on skim or low-fat products, as well as those with plenty of calcium.
5. proteins. Choose lean for protein. Choose lean or low-fat meats and poultry. Vary
the proteins in your routine: choose more fish, nuts, seeds, peas, and beans.
6. Oils do not form a food group, however some, such as oils from nuts, contain
essential nutrients that can be included in the diet. Others, like animal fats, are
solids and should be avoided.
7. Exercise and daily physical activity should also be included with a healthy eating
plan.

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