Healthy nutrition for children
John Gibb

When growing up, it’s important to have healthy nutrition for children. Since their bodies are in a state of constant growth, a lack of vitamins and minerals can result in poor growth processes and problems later in life. It is important for your child to eat a variety of healthy foods, balance the food they eat with regular physical activity, and choose a diet with the right nutrients.

For instance, a child’s growing body requires high levels of calcium and iron, sometimes even more than adults. Iron is crucial to a child’s development since it is used in developing strong muscles and producing blood, while calcium helps bones and teeth grow strong. These substances can be found in various foods, but it can be more helpful to get your children a supplement to help aid these needs.

Children of schooling age require around 1600 to 2400 calories per day, depending on their age and activity level. Once the growth spurt occurs, girls tend to require an additional 200 calories per day and boys need an extra 500 calories. No more than 30% of your child’s diet should come from fats. To maintain healthy nutrition for children, this can help to prevent obesity and other health problems. It is also important for your child to get a daily variety of vegetables. Requiring two to four servings of vegetables per day, children can meet these guidelines by eating such vegetables as salad greens and legumes. These vegetables contain nutrients key to a child’s development.

Children should also have 2-4 servings of fruit per day, and 6 to 11 servings of bread, cereal, rice or pasta. 2 to 3 servings of meat, beans, or nuts per day are also key to help a child develop properly. Following these steps, healthy nutrition for children can be a breeze. Just be sure to get all their daily requirements covered and your child will thank you later.

About the Author

John Gibb manages http://www.nutritional-supplement-guides.com

The site deidciated to nutrition

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Exercise And Healthy Eating To Lose Weight The Easy Way

Obesity is at record levels, and people are dying because of it! Hopefully that got your attention. It seems as though we are constantly being told just how bad the problem of people being overweight is, and the trend seems to be going up. At the same time, there are people who are interested in exercise and healthy eating to lose weight. Unfortunately, far too many of them don’t lose any weight, and some end up weighing more than when they started. What follows are some ways to keep this from happening to you.

The basic formula for calories is that 3,500 calories equals one pound of body weight. In other words, if you take in that many calories, you will gain a pound; if you burn off that many calories you will lose a pound. There are some slight variations based on the foods you eat and what activities you do, but this simple formula is good to know.

Now, looking at the math, we can see that 3,500 divided by the 7 days in a week works out to 500 calories per day. Therefore, if you can get rid of an extra 500 calories each day, you will lose a pound. You can do this through any combination of taking in fewer or burning more calories. For example, if you would take in 300 fewer calories and burn 200 more calories, then that would add up to 500, or a loss of one pound per week.

Eating healthy so you can lose weight means eating the right kinds of foods and choosing foods that are lower in calories. If you are exercising as part of your effort to lose weight, then you will actually be able to eat a bit more so you can fuel your body for its workout. However, don’t use exercise as an excuse to eat whatever you want. You still need to watch what you eat if you want to get rid of those extra pounds. But burning more calories through exercise will allow you to eat more than if you were sedentary.

Exercise and healthy eating to lose weight go hand-in-hand in another way. How? Well, exercise has been shown to increase metabolism. First, it will increase it while you are working out, and for a short while after you’re done. Second, muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn, even when you are at rest. Having your metabolism boosted means you will be burning the calories you eat at a faster pace. If you have any high-calorie items on your diet menu, then eating them close to your workout will help your body burn it off more quickly.

Not all exercise is created equal when it comes to losing weight though. Resistance exercises, such as weight lifting, are better at building metabolism boosting muscle tissue. The reason is that muscle needs to constantly receive fuel, even when you are resting, but fatty tissue does not. So, as you can see, exercise and healthy eating to lose weight is about attacking the problem from two angles, and making the right choices.

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Exercise And Healthy Eating To Lose Weight – Is It Really Enough

Gaining a little extra weight is fairly normal, and you may be able to carry a few pounds without too much trouble. But if you start getting too overweight, then it’s time to start thinking about exercise and healthy eating to lose weight. The key word here is ‘and’, as you will soon see.

Fad diets seem to come out every day. They all make bold claims, and one of the most common claims is that the particular weight loss plan is the easiest ever. All you need to do is follow some contrived plan of eating the right food at the right time; and the wackier, the better! You may actually be able to lose weight by following these diets, but it’s not because of the gimmick the plan uses. Allow me to explain.

There is only one way to lose weight: you have to burn more calories than you take in. Every fad diet is nothing more than a clever variation on this very basic fact. They will often go out of their way to disguise it. That way they can suck more people in by tricking them into thinking the fad diet offers something new. Now, that’s not to say all diets are bad; their not. A lot of them really work, and some are even designed for the long term. However, it’s still a case of of taking in fewer calories than you burn.

So, what this all comes down to is that exercise and healthy eating to lose weight is the real key. You may be able to lose some weight by only watching what you eat, and you may be able to lose some through exercise alone. But you will have to work much harder, and it will take a lot longer to see results. This can be discouraging, and you may stop trying to lose weight if you don’t drop enough weight in a decent amount of time.

A simple rule to keep in mind is that 3,500 calories equals 1 pound. Therefore, if you can get rid of an extra 500 calories per day, you will lose 1 pound per week. That may not sound like a lot, but it adds up to 52 pounds in year’s time. However, losing that amount per week isn’t very motivating. But if you take in 500 fewer calories per day through proper diet, and burn 500 more calories each day through exercise, then you can lose 2 pounds per week, or just over 100 pounds within a year. Sounding better?

Which particular diets or exercise programs you follow isn’t all that important (as long as they aren’t too crazy). Also, remember to check with your doctor before starting any program of exercise and healthy eating to lose weight. Once you get going, you will be amazed at just how quickly the pounds start to melt off. It’s up to you whether you want to tell your jealous friends about your weight loss secret.

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