Breakfast and snacks:

- Dairy: milk, yogurt, curd, cheese.
- Cereals: bread, toast, crackers, cereals, muesli, pastries soft …
- Fresh fruits and juices.
- Snacks or sausages, canned fish (tuna, etc), cheeses.
- Fats: butter or margarine.
- Accessories: jelly, jam, honey, sugar …
- Lunch (depending on the breakfast and / or snack)
- Should include some dairy, cereal (traditionally with a sandwich deli meat, cheese .-, or crackers) and a piece of fruit or juice.

Lunch and dinner:

- Vegetables or salad combined with rice or potato, pasta or vegetable.
- Meat, fish or egg with vegetable garnish and bread.
- Oil for cooking or seasoning dishes.
- Fresh fruit or a dairy.

Some tips

- If you play sports in the morning, it is essential to enjoy a full breakfast that includes milk, cereal, fruit or juice and supplements.
- If the activity is in the afternoon there should be a simple meal without too much fat two hours before starting. For example, a plate of pasta, rice or vegetables with potatoes, meat or fish with vegetable garnish and bread and a fruit or a dairy. If it’s a snack, is preferably potato tortilla, accompanied by fruit and / or juice and chocolate milk or tea with sugar, because this way we ensure a good supply of carbohydrates, the best antidote the Wall.
- If the activity lasts more than an hour, every 60 minutes is appropriate that we take a break to drink and eat something solid that contains carbohydrates (cookies, chocolate …), allowing us to better maintain the pace of exercise .

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When extra physical activity, we must increase the consumption of foods rich in carbohydrates (cereals, rice, corn flakes cereal, crackers, bread, pasta., Potatoes, legumes, fruit and juice), as of the stocks are depleted, there is the dreaded slut, that state of fatigue and weakness that minimizes the intensity of exercise and even forced to stop. Regarding fats, as there are large reserves, it is unnecessary extras ingest.

On the other hand, we must also maintain adequate hydration. Dehydration adversely affects physical performance and may even cause dizziness, nausea and even vomiting and diarrhea. In periods of less than one hour, no need to drink fluids, but if the stress lasts over time, we recommend drinking three glasses of water 1 to 2 hours before starting the exercise, two glasses 15 minutes before and glass every 20 minutes during the development of sport.

Common Errors in relation to food and sport

Beliefs and theories circulating dubious relating to food that may compromise the health and welfare of athletes. A clear example is the excessive consumption of food and / or supplements rich in protein (meat, fish, eggs, dairy products and special supplements) during sports, in order to increase muscle mass.

Contrary to what some think, not only achieved that effect, but they can cause an overload of the kidneys (urine to eliminate high amounts of a toxic substance called urea), loss of calcium in the urine (increases risk of osteoporosis), or an alteration in the levels of blood fats and cholesterol (increased risk of cardiovascular disease).

Other common mistakes is to think that vitamin and mineral supplements improve physical performance, or simply not care for sports nutrition and hydration.

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Also, the body has the property to store energy reserves, which will burn when not directly obtainable from food. The main reserves are body fat (in fat tissue and muscle) and carbohydrate (glycogen in muscle and liver, and blood glucose), which is rapidly exhausted unless maintain adequate food to compensate for losses.

Both fuels are consumed separately or simultaneously, depending on various factors such as intensity and duration of exercise, fitness (where fitness is good, you burn more fat), sex, pre-exercise diet (if it is low in carbohydrates, before stocks run out), the temperature and humidity (heat, increases muscle glycogen consumption to the acclimatization of the body).

During rest and exercise more than 20 minutes, the body burns fat as fuel mainly energy (when skiing, with low temperatures, burn more fat to maintain body temperature). However, if the exercises are intense and short (1-3 minutes), the body consumes mainly carbohydrates, which provide energy quickly to the body.

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One way is to sports. It not only helps us stay in good shape and ensures good muscle tone and bone maintenance, but also a great way to prevent disease. And if we add a sports habit healthy and balanced diet, the results are even more beneficial: the weight, blood pressure and circulation; in cholesterol, fat and blood sugar levels, or risk of disease of civilization (obesity, cardiovascular diseases, diabetes …). Likewise, the combination of sport and a healthy diet helps us achieve that feeling of wellbeing and relieve tension and stress.

To this end, sports are especially recommended that a regular practice, allow progressively increasing exercise intensity and large muscle groups for at least an hour walking, running, skiing (background), gymnastics, aerobics maintenance, walking bike … The fact that in the exercise of this type of sports to burn fat stores as an energy fuel explains how advantageous it is normal practice for health.

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Knowing the family history is the best way to predict the possibility of problems caused by food allergies. Children with an allergic mother or father are twice as likely to develop food allergy than children whose parents do not have allergies. If both father and mother are allergic, the risk is four to six times higher.

It has been shown that breastfeeding reduces the risk of food allergies, compared to babies who are fed infant formula. It seems the only way to protect to some extent to children born into families in which there is a family member who has allergies, is to continue breastfeeding for 4-6 months.

What is the prevalence of food allergies?

It is estimated that the prevalence of food allergy is much less than what the public thinks. Although one in three people claim to be allergic to any foods, the actual incidence is quite low. There are few studies that indicate what the true prevalence of food allergies, which are confirmed allergy reactions to food stimulation test double-blind.

Through these studies, it is estimated that the average food allergies in adults is approximately 1-2%. The prevalence is higher among young children and an estimated 3-7% suffer from allergies. Fortunately, between 80% and 90% outgrow these allergies before 3 years .. While allergies to egg and cow’s milk may disappear, allergies to nuts, legumes, fish and shellfish tend to remain throughout the life of the individual.

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The antibodies known as immunoglobulin E (IgE) reacts to allergens, and this in turn produces a reaction in mast cells (tissue cells) and basophils (a type of blood cell). Mast cells are found on the surface of the skin and mucous membranes of the nose, respiratory tract, eyes and intestine. Mast cells secrete a substance called histamine, and others, such as leukotrienes and prostaglandins, which cause allergic symptoms.

Adverse reactions occur immediately, which are normally located. Some allergic reactions can take hours or even days to develop from the time of exposure to foreign protein. Usually called “delayed hypersensitivity reactions.”

Fortunately, most allergic reactions to food are relatively mild, except for a small number of people who experience a severe reaction to danger of death, known as anaphylaxis. An anaphylactic reaction may occur within minutes of exposure and requires immediate medical treatment. Peanuts are one of the foods that can cause an “anaphylactic shock, a dangerous reaction that is characterized by a sudden drop in blood pressure and the sufferer can die from cardiac arrest, unless you are given immediately adrenaline, to open the airway.

Symptoms of allergic reactions to food

Respiratory:

- Runny or stuffy nose
- Sneezing
- Asthma (difficulty breathing)
- Cough
- Wheezing

Skin:

- Swelling of the lips, mouth, tongue, face and / or throat (angioedema)
- Urticaria
- Rash or redness
- Itching (pruritus)
- Eczema

Gastrointestinal:

- Abdominal pain
- Diarrhea
- Nausea
- Vomiting
- Colic
- Swelling

Systemic:

- Anaphylactic shock (severe general shock)

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Adverse reactions to foods may be due to food allergy or food intolerance. Although one in three people believe they are “allergic” to certain foods, the true prevalence of food allergy is only 2% of the adult population. In the pediatric population, the incidence is higher than 3-7%, but most outgrow food allergies before you start going to school.

What is the difference between food allergy and food intolerance?

Adverse reactions to foods are often confused with food allergies. In many cases, these reactions are due to some other factor – perhaps food poisoning, a psychological aversion to a food intolerance or a food ingredient.

Food allergy is a specific form of intolerance to a food or one of its components, which activates the immune system. An allergen (protein food source, which most people do not produce adverse reactions) causes a series of chain reactions in the immune system, including the production of antibodies. These antibodies cause the segregation of chemicals such as histamine, which causes various symptoms such as itching, runny nose, cough or breathing problems. Often, allergies to food or its components are inherited and usually identified in the first years of life.

Food intolerance affects the metabolism, but not the body’s immune system. A good example is lactose intolerance, which occurs in certain people by the lack of a digestive enzyme called lactase, which breaks down milk sugar.

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Protein of cow’s milk allergy

The allergy to the protein of cow’s milk is most common in infants and children, especially when there is family history of allergy. It occurs in a 0.5-4% of infants and their prevalence decreases with age. The most common symptoms are vomiting and diarrhea, although adverse reactions can vary from one person to another. Fortunately, the reactions to cow milk protein usually subside soon and the incidence in older children and adults is much lower.

The allergenicity of cow’s milk can be reduced through the use of different treatments in the dairy processing. The heat treatment denatures some of the milk proteins reducing their allergenicity. For this reason, some sensitive people can tolerate milk products or evaporated sterilized milk but not pasteurized milk. Other dairy processes such as enzymatic degradation of proteins into peptides, can also reduce the potential allergenicity of whey proteins. In fermented products like yogurt, and cheeses, milk protein structure does not change much and therefore retain their allergenicity.

When confirming a diagnosis of allergy to milk protein, it is important to ensure that it maintains a balanced and healthy diet, especially during growth and development of children. It is essential to have advice from a registered dietitian to ensure an optimal intake of nutrients such as calcium, magnesium, and vitamins A, D B2 and B12. The consumption of sardines and salmon with bones (canned) and cooked green vegetables such as broccoli, helps maintain the recommended intake of calcium.

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Another key to a healthy diet is to eat three times a day instead of just one large meal and several snacks. Not be tempted to skip breakfast because the body will work much better if you regularly provide the necessary food. People who do not have the standard three meals a day have a greater tendency to gain weight.

Planning a balanced diet

A well thought out and buy the proper preparation of the dishes may be important factors in the diet. Simply reduce the amount of red meat in the diet means less fat intake, and they all have high protein content and saturated fat. It should try to eat meat only once a day or even not eating meat one day a week. Cholesterol lowering is not recommended more than four eggs a week.

A smart buy

When you go shopping is best to purchase fresh produce rather than processed, as its nutritional value is higher and also contain no additional sugar or salt. It is useful to examine the labels of packaged products and choose those that do not have added salt or sugar. It is better to buy those canned fish prepared with water and oil. You should choose products low-fat dairy such as skim milk cheese and low fat yogurt. When buying meat is better to select lean cuts of meat. Fish and chicken contain less fat than red meat than pork, the sausages and other processed products, and are a nutritional alternative highly recommended.

Healthy cooking

When you start preparing food should cut off all visible fat from meat and remove chicken skin. What ideas would make the pieces baked or grilled, or steamed by boiling, which is always healthier than frying. It is better, if you choose the latter option, use olive oil or other polyunsaturated rather than using butter or lard.

In addition, each day should eat two pieces rich in fiber, such as bread or cereal, fresh fruit or raw vegetables or undercooked meat, pasta or rice and beans. The salads are rich in vitamins and minerals and even fiber, to prepare the healthiest way to use lemon juice or salad dressings containing little fat.

Both sweet and candy like alcohol have a high content of calories and should be eaten in moderation, though in small quantities alcohol is advisable for the proper functioning of the heart and circulatory system, you should limit your intake to two glasses of wine, of beer or other liquor, per day. A healthy diet The Mediterranean diet is much healthier than the fat over the Western world.

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The fiber is composed of the indigestible parts of plant foods. Helps prevent heart disease and bowel cancer.

The fiber we eat comes from grain shell, skin and flesh of the fruit, as well as the dura mater and fibrous vegetables, which passes through the stomach and intestine, can not be decomposed by digestive enzymes and therefore is not absorbed by the body.

Although they contain no nutritional value or energy is a vital element in the daily diet. Foods rich in fiber tend to provide greater satiety and lower caloric intake.

Fiber plays a key role in maintaining health. By increasing the amount of stool, facilitates the passage of waste through the intestines simultaneously absorbing water from the adjacent blood vessels, a process which softens and facilitates the removal, preventing constipation.

Fiber also improves the absorption of nutrients by the intestine and their passage into the bloodstream, by reducing the absorption of undigested fat is slightly reduced cholesterol levels and, therefore, the risk of coronary heart disease.

An adult should eat 25 grams. daily fiber. However, the modern western world’s diet contains a high percentage of animal fats and carbohydrates and often lacks an adequate amount of fiber.

How to meet the needs of fiber?

To be sure you really eat a minimum of 25 grams. daily fiber indicate a series of tips to improve food:

- Eat plenty of fruits and vegetables fresh.
- Instead of taking a eat the whole fruit juice.
- The vegetables should not be cooked or boiled too.
- Do not remove the skin of the fruit and vegetables, like apples and baked potatoes. But do not forget to wash before
- Always opt for whole grains, as well as bread and rice.
- Remember that the outer leaves of lettuce, as well as nerves and celery stalks, containing more fiber than the rest.

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