New, attractive, well presented, tasty, cheap and fast. What more could you want? The truth is it’s very easy to fall into temptation … but we must also bear in mind that are calorie, with too much fat, salt, sugar, if consumed regularly cause: overweight, obesity, hypertension, diabetes and cardiovascular disease.

It is true that occasionally you can eat your hamburger without major consequences, but when you eat a burger and fries every day, that you can bring major health problems and physical appearance. Limit your intake as much as possible and every time you go to eat junk follow these tips:

1. Pizzas: Ask for less cheese, choose low-fat vegetables such as onions, mushrooms, green peppers, tomatoes and other vegetables.
2. Sandwiches: The healthiest are those of regular or small size lean roast beef, turkey, chicken breast and lean ham. Extras like bacon, cheese or mayo will increase the fat and calories. Eat whole grain breads instead of croissants or biscuits because they contain large amounts of fat.
3. Hamburgers: The current beef burger, without the cheese and sauces is the best option. Calls lettuce, onion and extra tomato, and reduces the consumption of chips.
4. Meat, poultry and fish: Ask roasted, baked or broiled. Avoid fried meats. Calls sauces part to avoid that will put you in excess.
5. Salads: high-fat products such as sauces, bacon bits and shredded cheese add fat and calories to salads. Most salads should be prepared with lettuce and assorted vegetables. If possible, add low-fat sauces or fat, vinegar or lemon. Requests the sauce aside.
6. Desserts: Consume low-fat frozen yogurt, fruit ices and sorbets. Desserts occasional help maintain a balanced diet.
7. Try to eat smaller portions.

If you want to lose weight do not consume any junk food.

Keep these in mind of advice when you are ready to scrap in the street, and remember that if you want a slim figure without those annoying cauchitos both is better than not smelling them.

If you’ve been asking why it is so important to eat in the morning, well, I’ll explain why the breakfast, which compound word means putting aside the fast, is essential in the early hours of the day.

Every day you are exposed to various activities, and the negative of this is that when you skip breakfast you feel tired, not wanting to do anything, you forget things, you feel sadness and sometimes you feel you are worthless, it reflects a negative image You’re not productive and even sometimes people around you feel sorry for you, and when all these things together, the emotional decay is worse.

But these expressions of distress may not have to be treated by a psychologist, but with a nutritionist, because it could be the result of poor nutrition. However, before taking this step, you can make from the event for adults who tell you that you eat properly, let alone in the mornings which is when the day begins, for example, high-fiber cereal, skim or low-fat yogurt, egg, juices, cheese, ham, low fat, among others.
Read some tips on feeding morning:

• The human body spends about 440 calories in eight hours while sleeping. That explains how important it is to break the fast in the morning, so you get breakfast.
• Girls who are overweight tend to overlook more breakfast than girls of normal weight. What I do not know is that in so doing will provide invaluable hunger lunch hour and eat larger portions to satisfy.
• The major source of energy is to eat fiber cereal for breakfast, because the fibers originate your digestive system work better and your bowels quickly and often eliminate the toxic elements that are harmful to your body.
• Recent research showed that eating breakfast can cause obviate interference in your ability to concentrate during those important first days of the period.
• Teenagers who do not eat breakfast are probably twice as likely to have low iron levels in their bodies.

It is no surprise to school teachers to see children with problems of dissociation, inattention and apathy due to lack of food, while others, if properly fed tend to have opposite characteristics to the former. So break the fast with a good meal cárgate morning and batteries to start the day in a proactive manner … Bon appetite!

Pregnancy involves increased nutritional requirements, this means an increase in energy consumption (called increased basal metabolic rate) with the increase in nutritive elements, vitamins and minerals.
Anyway this is not excessive consumption of food, much less the increase in carbohydrate consumption although many mothers experience increased appetite or selectivity for certain foods.

The maternal weight
The ideal average weight gain in late pregnancy is (between week 38-42) 11 Kg
According to the committee on Maternal Nutrition National Research Council 1989, with a gain of 1 kg during the first trimester and 400 g per week from the second quarter.
This is due to begin forming new tissues, organs and unborn child develops.
It is important that during this period receive a correct diet in order to avoid complications and promote the normal course of your pregnancy and fetal growth.
A little weight gain, ie the bottom of 9 kg, can adversely affect pregnancy, in the sense of having a child as a result of low birth weight (less than 2.5 kg).

Studies show the existence of a relationship between fetal malnutrition and changes in weight and size of newborns who receive inadequate supply of nutrients during the gestation period, through a gap in the nutrition of the mother. It is imperative to motivate women to skinny gain weight during pregnancy than women of normal weight. This means that if you keep your weight within normal limits (9 and 12 kg) integrate the body of pregnant women with less incidence of preeclampsia, prematurity and low birth weight.

How should this weight gain?
As mentioned, the proper distribution of weight gain is 1 kg during the 1st. quarter and half (1 / 2) Kg per week steadily until the end of pregnancy.
This has a rationale, and we can explain. If we consider the 3 steps that occur during pregnancy:

* 1st. Stage: It ranges from the establishment about two weeks after conception. At this time the fertilized egg implants in the wall of the uterus and the placenta begins to develop.
* 2nd. Stage: The period of training and development of organs like heart, kidneys, lungs, liver, skeleton.
* 3rd. Stage: The future baby gains weight quickly. They develop the placenta and maternal reserves in preparation for childbirth, postpartum and milk production. At this stage it is common for mothers manifest salt and water retention.

At week 40 of gestation, we can identify these components of weight:

Child: 3.5 Kg
Size of the uterus: 900-1000 gr
Placenta and Membranes: 650-700 gr
Amniotic Fluid: 800-1000 gr
Breast Augmentation: 500 gr
Liquid Body: 1800 gr
Interstitial fluid: 1200 gr

What if there overweight before pregnancy?
First, you should not submit to strict regimes during this time. You can alter the normal development of your unborn child, can even endanger their life.
It is advised that both the overweight and obesity is treated before or after pregnancy.

What about protein?
Recall that proteins are an important nutritional principles based “plastic”, ie form new organs, tissue repair among many others. Therefore, as you can imagine your requirement is also increased in this period.
During the last 6 months of pregnancy, are deposited approximately 950 grams of protein. To offset this demand will be sufficient the addition of 10 grams of protein, preferably of animal origin in the usual daily intake of the mother.

What about calcium?
The efficiency of minerals absorption like calcium and iron increases during pregnancy, but the demands of the fetus and other tissues in need of development increases in the diet towards the second and third quarter primarily.
The extra calcium requirement during this period is about 30 grams, which coincides with the amount of calcium present in the fetus to term.
Some calcium and phosphorus are deposited at the start but most of these minerals are incorporated into the final quarter. The calcification of the bones takes place during the past two months, capturing the fetus about 300 mg / day in this period.
The first set of teeth begins to form in the eighth week of prenatal life and are well trained in late pregnancy. The same is true of the six-year molars, which are the first permanent teeth emerge, they begin to calcify before birth.
You see, it is very important for your child to have calcium. And unlike iron, calcium deposits, the mother will be used to meet the demands of the child, they represent 25% of maternal reserves.
Increasing daily calcium intake should be from the beginning of pregnancy together with the phosphorus. If you consume milk and its derivatives easily cover that adequate calcium intake.
Cow’s milk is an important food that helps not only with the contribution of calcium but protein, carbohydrate, vitamins, minerals and lipids (fats).
Approximately one liter of whole milk, fluid supplies 100% of requirement of calcium, vitamin D and almost 50% of protein intake that pregnant women need.
Vitamin D across the placenta it can reach the baby. Numerous studies concur that this vitamin deficiency in the mother may be transmitted to the child.

What about iron?
During pregnancy the mother used and will absorb between 700 and 1000 mg. Of this total, 240mg are provided by the suppression of menstrual flow and the rest should be taken with food intake. Iron requirements are markedly increased during pregnancy. This is because increasing the volume of red cells in the mother because of the iron is transferred from mother to fetus and decreasing supply.
We remind you that the red blood cells carry oxygen inter alia from the lung to the various bodies including the baby.
The usual diet is absorbed only 10% and only in circumstances where there is a real gap absorption increases to 20%.
In this connection the Committee on Maternal Nutrition of the National Research Council in 1989, recommended iron supplement in the form of ferrous salts, in this period due to regular diets rarely sufficient to cover claims.
This situation is exacerbated if the mother prior to pregnancy had anemia, menstrual losses important or if the pregnancy is multiple.

Vitamin C
This vitamin is mainly found in citrus fruits (orange, grapefruit, tangerine), enhances iron absorption. That is as important eating fruits at meals.

Foods rich in
We have seen it is very important to the ingestion of food containing plenty of iron and as there are foods that promote the absorption of this mineral (vitamin C), there are others on the contrary hinder absorption, due to the high content of phytic acid. They are usually legumes (lentils, chickpeas, beans, soy), and tannic acid in tea, among others. But do not forget that the other legumes have other desirable nutritional values. The solution is to vary the diet alternating foods that contain them and others avoid them.
The difference of folic acid is rare. The main reason is that your requirement is increased in this period. The body does not get any folate intake, for this reason is that it recommends a daily intake of 800 mcg.
With a proper diet that will be covered, and if you also careful not to use as the cooking method to use boiled or preserved, as these are easily destroyed.

Do not forget
While fresh fruits and vegetables provide few calories, its nutritional value is due to their content of vitamins and minerals.
The heat of cooking destroys many vitamins.
Sweets provide excess calories and detrimental to the teeth, which during pregnancy are very prone to decay.
Digestible fats are better for you to choose during your pregnancy. You prefer extra virgin olive oils pure and used as seasoning preparations with table margarines.
Highly salted foods such as canned meats and canned meats should be consumed with utmost restraint and if there is hypertension and / or swelling you should avoid them completely.