Many people do not feel comfortable with their stature or physique, and also come into play although many genetic factors, this situation could have been triggered by inadequate nutrition during the growth stage, which could even be maintained until today.
Also, eating a lot is not the same as eating healthy, and not all the food we eat and provide the right nutrients in adequate quantities required by our body to develop and grow naturally in optimal conditions.
And this is not only necessary in the growth stage comprised of childhood and adolescence, as well as adults need to rebuild your body repair cells and tissues.
But to be able to plan a proper diet with all the necessary nutrients your body needs, here we discuss some data on the daily amount of nutrients for growth which should consume.
Vitamins and Minerals
It's no secret that fruits and vegetables are the foundation of a healthy diet, providing large amounts of important minerals and vitamins that are essential to develop a strong and healthy body.
As for the recommended amounts of fruits and vegetables, children need to gradually increase the amount of fruits and vegetables 1 cup from age 2 to 2 cups of fruits and 3 vegetables in adolescence. Generally, girls from age 9 they just half a cup less of fruits and vegetables compared to men.
This is one of the main nutrients for growth, and, fortunately, there are many protein-rich foods through which we can ingest the required amounts in order to maintain a safe and continuous.
Depending on the age and sex, daily protein needs vary. Children consume from 13 grams per year, gradually increasing to an amount of 46 grams of protein a day for women and 56 grams for men.
In addition, proteins are present in many foods readily available and applied to the diet, so that the intake of this nutrient should not be difficult. Some food sources from which you can choose between are: eggs, chicken, beans, milk, fish and meat.
As for calcium, becomes the main nutrient to give solidity and strength to the bones, enabling healthy expansion and reducing the risk of fractures or similar problems. One of the largest and easiest sources of calcium is milk and its derivatives.
The recommended amounts of milk consumed each day ranging from cup to cup and a half to 8 years. Children 9 years and older should consume 3 cups of milk per day, until her adulthood.
Note that to provide calcium to your body, and in order to vary the diet, you can insert the dairy products with other foods such as orange juice, oats, soybeans or wheat.
Taking these values as a rule, you organize your diet and your family with food and nutrients needed to promote the optimal development of the body and ensure healthy growth.
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