Within this group include all fruits and vegetables (fresh or canned).

Fruits may be fresh or dried (figs, apricots, raisins, plums, etc.) that loses some vitamins when cooked, but retain the fiber.

Fruits and vegetables, especially if they are fresh give a great amount of vitamins and minerals (essential for cell metabolism and growth of the organism) and fiber.

The fiber helps to regulate bowel function and prevent disease (obesity, cancer, intestinal diseases, cardiovascular diseases)

Provide vitamin C (if they are fresh and raw) and yellow-orange and dark green, vitamin A.
We recommend the consumption of fruits and vegetables preferably raw to preserve its vitamins and minerals daily and abundant, especially from childhood to create a habit for life.

Recommendation:

* 2 or 3 fruits daily, preferring citrus and kiwi fruit because they provide plenty of vitamin C.
* 2 servings of raw or cooked vegetables, preferring the bright yellow as a pumpkin, squash and carrot, and green like kale and spinach.

4 – Flour & Cereals

This group includes grains such as rice, wheat, oats, semolina, cereal flakes or swelled, their flour and products made with them such as bread, pasta and biscuits.

They are a source of carbohydrates which provide energy for growth and physical activity, fiber in its integral version and some vitamin B.

Despite the myth that “fat pasta” may be included in a balanced diet without fear of adding many calories, provided they are accompanied by light sauces.

Recommendation:

* 4 servings of grain per day

Each serving equals:

* ½ cup cooked cereal
* 2 slices bread
* ½ cup flaked
* A small plate of pasta

5 – Fats and Sugars

Foods in this group mainly provide energy, vitamin E (oil), vitamin A (fat) and cholesterol (butter, cream, chocolate and confectionery).

We include in this group:

Sugars: table sugar, sweets in general, jams, caramel, candy, chocolate and soft drinks
Fats: oils, butter and cream.

Among these one can distinguish between those of vegetable origin (oils) and animal origin (butter, cream and fat from meat and chicken).

This distinction is necessary to recommend the use of vegetable rather than animal, inasmuch as they affect the increased cholesterol and cardiovascular disease.

Recommendation:

* Limit use of animal fats in general, not the use of those of vegetable origin (oils) – moderate amounts of candy linked to tooth decay and obesity.
* Do not encourage the consumption of artificial drinks and juices contain large amounts of sugar, encourage the consumption of fresh fruit juices.

Source: www.alimentacion-sana.com.ar/informaciones/novedades/infantil.htm
image source: http://pitt.schoolwires.net/19871052616244970/lib/19871052616244970/child_nutrition.JPG

1. The fiber tapers
No. We relate take fiber to lose weight, but in reality the fiber or fat or thin. Fiber is the part of food that is neither digested nor absorbed by our bodies because we lack the enzymes that would be required to do so. So do not add calories but not the rest. However, it has wonderful properties it acts as a regulator of intestinal function, prevents constipation, regenerates the intestinal flora and produces satiety thereby decreasing hunger.

2. Margarine is less fattening than butter
No. Both are considered within what are called solid fats. The difference lies in their origin and way different from how you get both. Butter milk is obtained by mixing the batter and cream.

The margarine fats obtained from animals, plants or both which are subjected to a chemical process called hydrogenation, which converts liquid fats into solid fats. It has the advantage that they can produce margarine, unsaturated vegetable oils, but the disadvantage that in the process of hydrogenation changes the chemical configuration of the fat, creating trans fatty acids are unsaturated fats that behave in our bodies as if they were saturated.

But both butter and margarine have the same calories as fat so.

3. Sunflower oil fat
All oils either olive, sunflower, corn, soybean, peanut, etc.. consist of almost 100% fat, thus supplying 9 calories per gram of oil. However, from the nutritional standpoint olive oil is considered healthier for the type of fats that compose it, which are beneficial to the cardiovascular system. Moreover, which has better cooking properties. But fat, fat like all oils.

4. The toasted bread is less fattening than unroasted
No. The same quantity of white bread, say 100 grams, provides some 244 calories and they are kept, not bread or toast. So fat the same, taken quel toast. If the bread has been toasted weigh less than the unroasted because it loses water in the process but the amount of calories and nutritional components remain unchanged.

5. Sliced bread less fattening
On the contrary. The loaf is usually constructed with wheat flour, water and salt, like white bread, but he also added vegetable or animal fat to keep the spongy texture as fats do not evaporate like water. They were also added colors and preservatives. Therefore, the same amount of bread, fat sliced bread more than normal. And then there is less quality nutritionally.

6. Eating fat fast
The same amount of food taken fattening as fast as slow. Eating fast rule, do we eat more food than it would take eating slowly.

To get information to the brain that we are satisfied at a meal, it takes about 20 minutes. If we eat fast, we eat much more food in those 20 minutes that if you eat slowly.

Furthermore, eating slowly allows optimally the first step in the process of digestion, which occurs in the mouth with ensalivación crushing and good food.

Additionally, it will swallow less air, thus reducing the possibilities of abdominal distention by air accumulation in the intestine, with the consequences of discomfort, bloating and increased abdominal volume passenger.

7. Salt fat
The salt brings two elements necessary for human life such as chlorine and sodium, which can not be produced by the body and need to diet incorporation. These minerals perform multiple functions required for maintenance of life, such as maintenance and regulation of water levels in the body, regulation of acid-base balance, transport of substances through cell membranes or the production of nerve impulses.

WHO recommends taking only about 6 grams of salt per day to maintain these processes. However, their excess is detrimental, causing the immediate effect of excessive water retention in the body, hampering their elimination in the urine. This excess water makes up the volume and weight (per liter is a kilo). But no body fat mass increases, which is what defines the level of obesity.