The breakfast is one of the moments of the day on which we must take particular care in what we eat, and it’s one of the most important meal and where we usually fail.

The breakfast meal should be balanced as far as nutrients are concerned, and that is that we have to give your body what it needs to start working. However, with the lowest contributor of calories and fat. In this way the vitamins and minerals we will get from the fruit that we eat whole or in juice, yes, always prepared for us, because it will contain more vitamins and packaging.

Carbohydrates to get the cereals that may be in the form of bread, toasted or natural or cereal flakes or conventional. The milk will give us protein and minerals such as calcium. It is important to be skimmed to avoid consumption of saturated fats that affect our cardiovascular system. The milk can be taken in the form of cheese or yogurt. We can also get protein from eggs that we eat omelette or scrambled …

But the problem is when you have breakfast outside the home, and that is that many we have no other choice. Although it is best to do nothing but get up, there are those who have to work for breakfast later. It is important to keep this balanced input of nutrients, and it is therefore essential to know the ingredients of foods.

It is difficult to maintain a balanced diet away from home. Normally we tend to eat pastries, which in most cases is caused by industrial and gives us only empty calories. It is important that we do not consume this kind of breakfast, as in most establishments offer healthier alternatives. One trick is to secure natural eating bread toasted to the plate with olive oil and some sugar.

This must accompany it with a healthy beverage like tea or any other type of infusion, since normally the milk of the cafeterias usually full, offering high in saturated fats, which will be detrimental to our cardiovascular system. We can eat dairy products as yogurt or cheese skimming, which still contain fats, are usually of higher quality than those of milk without elaborating.

There are many myths about food and what we should do or not at eat, and that is that many people are governed by these myths in implementing a diet or another. Most people stop eating bread to lose weight because they think that bread feedlots, and nothing further from the truth. The same applies to those who think that by drinking more water to lose weight more, or those who are convinced that eating fruit is ideal for losing weight, or those who believe that eating light food aid does not get fat.

Bread is an important source of carbohydrates and therefore energy. Yes it is true that an excessive contribution of carbohydrates to increase our weight because we get more calories we need for our daily activities. While a normal intake of carbohydrates does not necessarily have to affect our weight, as it is the primary source of energy in our body. On the internet you can find recipe ideas that taste good, take at look..

Another myth is the one that says that drinking 2 liters a day to help lose weight. The water serves to hydrate your body completely and replace lost fluids in our cells that occurs through transpiration. There is no need to stuff oneself to believe that water is slim, because anything will do. In addition, excess fluid can be detrimental to the body by the loss of some minerals such as sodium through urine …

The same goes for the fruit, because there are many who believe that fed her base will make us lose weight. The fruit contains fructose, a natural sugar that is found in fruits and that gives us too many calories if you do not spend end up fattening. In addition to the fruit alone can not fill the input of nutrients such as protein or fat that our body needs.

Another false myth is that of light foods. Normally products are designed for diabetics to which they are not added sugar, sweeteners, but in many cases can be detrimental to the agency if abuse them. On the other hand most of light products are adulterated and artificially treated in this way to lose many of their properties and to be less beneficial by our bodies.

The truth is that the ideal is to eat everything in its just measure. We must have a good education for food that we should know what and what not. In this way we will be giving your body everything it needs without spend without gaining weight.

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Here are 9 tips to nourish your body and keep it in optimal performance levels.

1. Focus on improving your eating habits instead of participating in the restrictive diets. Always keep in mind that what you eat and drink has a direct impact on how you see, feel and act.

2. Go to the grocery store at least once a week to buy fruit, vegetables and nutritious foods. Leave the junk food on the shelves, because what you buy, you will eat. Moreover, not buy junk food for their children, spouse or family. They do not need it either.

3. Try to concentrate on nurturing your body with nutritious foods instead of filling their bellies with empty, loaded with sugar calories. His body is a wonderful machine that needs nutritious food to operate at optimum levels.

4. Try to eliminate the occasional calories that often contain no nutritional value. These include: soft drinks, juice, candy, energy drinks and candy triple double fudge Mocha coffee latte. Remember, consuming too many calories will cause you to gain weight. No matter whether those calories come from foods or beverages.

5. Do not fall victim to diet and weight loss marketing professionals. Carbohydrates do not make you fat. The protein does not make you fat. The fat does not make you fat. Consuming more calories than your body is going to cause burns to gain weight. It’s that simple. In a nutshell: Do not eliminate or drastically restrict their intake of carbohydrates, proteins or fats.

6. Eat smaller portions more frequently throughout the day to help keep your blood sugar levels stable. Stabilized the level of sugar in the blood not only help increase energy, but also helps burn body fat unnecessary. Try to include some carbohydrates, proteins and fats in each meal.

7. When you eat fast food or dining out, order the meal as “cleanly” as possible. This means asking for salsas, sauces and dressings on the side. Try to order a meal that contains some carbohydrates, proteins and fats. Always keep in mind that the chef does not care if you’re overweight or unhealthy. Order food with their health and fitness in mind.

8. Try to eliminate all deep-fried foods. They are loaded with trans fatty acids. And yes, this includes French fries. I know that I know well, but have a negative impact on how they see and feel.

9. Try to limit your consumption of bread, bagels, pasta and potatoes (these are not the best source of carbohydrates) and replace with fruits and vegetables that are nourished by his body with valuable nutrients. Fruits and vegetables also help slow the aging process and stimulate the body’s immune system.

Yogurt is a food made from fermented milk by the action of bacteria that convert lactose (milk sugar) into lactic acid. Today we find a vast range of yoghurts in the market with fruits, natural flavor, with other cereals. But even in its simplest form, yogurt is an essential ingredient in a healthy diet.

1. Weight loss: - Yogurt contains a high quantity of protein. As compared to carbohydrates, protein is very satisfying and also helps to curb appetite.

2. It can be digested easier than milk. Lactose intolerant people can easily eat yogurt as it contains digestive enzyme lactase. Yogurt helps production of lactase and aids in breaking down the lactose. It helps such people get the necessary calcium required by the body.
3. Yogurt in itself is a very healthy food and supplements diet very well. It is known to contain calcium, phosphorus, riboflavin-vitamin B2, iodine, vitamin B12, pantothenic acid-vitamin B5, zinc, potassium, protein and molybdenum
4. Yogurt is known to reduce risk of colon cancer. Lactobacteria in yoghurt keeps digestive system active and colon free of body wastes.

5. Is a good remedy to calm your appetite, because its high protein value induce greater satiety, as their proteins must digested in the stomach and thus, keep you busy.

6. It is a source of essential vitamins such as those of the B complex which favor the proper functioning neuromuscular, and vitamin A, D and others that can be added by the same defense.

7. Very useful in the plans of weight loss, as there are versions desnatadas troop healthy nutrients without adding calories to our diet.

8. It is a healthier alternative to any dessert more calories because it can be worked with him many sweet dishes without the need to add sugar or calories in abundance. In addition, a sweet dish low in calories but rich in nutrients, always to be preferred to calm the anxiety in replacement of the famous sweets rich in simple sugars.

9. It is a good food to eat between meals, anytime, anywhere, because we can buy at a store as we mobilize on the streets or take it without discomfort due to its small size.

10. Is a very versatile ingredient in the kitchen, because it can be incorporated into sweet and savory dishes, hot or cold, and even its version, you can substitute natural dressings or sauces for pasta rich in fats, meats or salads.

Vitamins are essential nutrients for the proper functioning of our body. We can get through plenty of food, but we have to take special care because his life is fleeting and it costs a lot to keep them intact and useful for our body. It is for this reason that we must follow some guidelines to be eaten in its pure state.

There are three main variables to consider when it comes to preserving and protecting the vitamins from food, are temperature, light and oxidation. Each group vitamin is sensitive to one or more of these variables, so if the monitor and prevent the destruction of the vitamins we will be increasing the quality of the food we eat every day.

Vitamin C is one of the most sensitive to three variables. An example is a green vegetable that contains this nutrient in large amounts, if we keep at room temperature lost nearly 35% of vitamin C while cold can only lose up to 10%. The same is true of folic acid, vitamin B6 and B12, which are highly sensitive to three variables.

By contrast, vitamins B1, B3 and biotin are insensitive to light and oxidation. Although it is rare that the food contains only a group vitamin. That is why for more vitamins in foods should avoid those who are at risk of having been too long in contact with light, air and temperature have changed in their conservation.

Another way to increase the intake of vitamins is to eat fruits and vegetables with skin, as long as possible. The highest concentrations were found in vitamin skin. For example, the skin of the pear is high doses of vitamin B2, B3, and folic acid. At the time of the cooking too many vitamins are eliminated by increasing the temperature and contact with the water that produces an accelerated oxidation.