7 junio, 2024

The Food Train: 7 Carriages of a Healthy Eating

He food train It is the classification of foods according to their nutritional content. His goal is to achieve a healthy consumption. By learning more about the products and their contribution, it is easier to follow a balanced diet, which contains substances from all groups (wagons), which the body needs on a daily basis.

It is necessary that at least one food from each group or wagon be consumed every day. In total there are seven wagons that collect each food group.

The first is that of cereals, tubers and bananas; the second corresponds to green vegetables, vegetables and legumes; the third follows with the fruits; the fourth with meat, egg and dried legumes; in the fifth are dairy products; in the sixth the fats and in the seventh or last wagon, the sugars.

A varied, low-fat diet, achieving and maintaining an adequate weight, performing a daily exercise routine, and moderating sodium (salt) and sugar intake are the general indications found in the international guidelines of the World Health Organization. (WHO).

Good eating habits help keep not only the body healthy, but also the mind. In ancient times, for example, they were considered the best medicine. From there comes the theory that depending on the food they eat, people stay healthy or sick.

The 7 Wagons of the food train

1- Flour wagon: cereals, tubers and banana

Flours, which provide carbohydrates, are classified into cereals: rice, oats, rye and barley; tubers: potato, cassava and arracacha; and the banana.

They also include the different products that can be prepared with them, such as pasta, arepas, breads, fritters, and cakes. The main function of flour is to provide the energy that the body needs to carry out daily activities: work, study, play, run and even breathe.

The lack of these foods results in weakness, weight loss and malnutrition in the short term, if the necessary measures are not taken so that the body receives these nutrients.

If, on the contrary, the person exceeds the consumption of flour, very surely they will have obesity and blood sugar problems.

2- Wagon of green vegetables, vegetables and legumes

A great source of vitamins and minerals are green vegetables, vegetables and legumes. The diversity of colors indicates the quantity and variety of nutrients present: carrots, beets, squash, green peas, green beans, kidney beans, lettuce, spinach and cabbage.

These help maintain good health: they strengthen the immune system (defenses), protect cells, improve digestion and prevent diseases.

3- Fruit wagon

Fruits are rich in vitamins, fiber and water. Vitamin A is present in orange, apple, papaya, melon, mango and peach.

Vitamin C is found in kiwi, lemon, tangerine, orange and strawberry. They also provide vitamins E and some of the B complex (B1, B2, B3, B5 and B6).

The daily intake of the products of this group increases the defenses, protects the cells, prevents diseases and infections, helps to heal wounds and the good health of the nails, teeth and gums.

It is advisable to eat fruits and vegetables preferably whole, rather than in strained juices, to preserve all their nutrients and avoid oxidation.

4- Wagon of meats, eggs and dried legumes

Here are the foods with the highest amount of iron and protein, plus some B vitamins and minerals. It is important to keep in mind that protein of animal origin is absorbed much better than that of vegetable origin.

An adequate consumption of beef, pork, chicken and fish; legumes: beans, chickpeas and lentils; and egg will allow the body to form, protect, preserve and repair cells, tissues and organs. For all these reasons, they are essential for the healthy growth and development of children.

If, on the contrary, the child has an insufficient intake of iron and protein, it will cause growth retardation and development problems. People would also suffer from anemia, feel exhausted, distracted and irritable.

5- Dairy wagon

Rich in protein, minerals (calcium, phosphorus, zinc and magnesium) and vitamins (A, D and complex B) are milk and its derivatives: cheese, yogurt and kumis; which must be consumed daily to maintain healthy bones, teeth and nails as well as organs, cells and tissues.

Fundamental in physical and mental development, the non-consumption of these products will mainly affect the growth and strength of the bones, among others.

6- Wagon of fats

The main function of the products in this wagon is to provide a high amount of energy to the body; In addition, to transport vitamins (A, D, E and K), protect the immune system (defenses), the bone system (bones) and other organs.

The above applies only to the good (unsaturated) fats that can be found in oils of vegetable origin such as olive or sunflower.

Also in avocado, nuts and foods rich in omega 3 such as salmon, tuna and sardines. They are healthy for the heart and prevent heart disease.

Instead, bad (saturated) fats are the ones to avoid. These are those of animal origin and the solid ones such as lard, butter and bacon from meats, since they increase the production of (bad) cholesterol and threaten the proper functioning of the heart and blood vessels.

7- Wagon of sugars and sweets

To this belong those products that sweeten the preparations: panela, sugar, honey, chocolate, sweets, desserts and ice creams, among others.

Its main function is to provide energy to the body quickly. Moderate consumption is recommended because they can raise blood sugar and cause diabetes and obesity.

References

The health train. Magazine for the promotion of health. By Center of educational research and documentation (Spain).
The health train. Magazine No. 4 for the promotion of health. Healthy leisure.
Education for health: feeding. By Lluís M. Carmen Martin, Enrique Banet Hernández, Carmen Buíza Sánchez, Valentín Gavidia Catalán, Javier Gallego Dieguez, Francisco Núñez Soler, Marta Fuentes Agustí, Mercedes Febrel Bordeje, Jose M. Ferrer Salillas, Cristina hail Membrado, M. José Rodes Sala , Carmina Gómez Ramon, Adela Munoz Morcillo, Isabel Ríos García, Josepa Quer Sunday, Rafael Yus Ramos, joy Rambla Zaragoza, M. Àngels room Capella, Lledó Tro Rubert.
Treaty of nutrition / Nutrition Treatise: human nutrition in the State of health. By Angel Gil (DRT) Hernandez.
Food Harrah’spress by Sandra Johana Méndez, nutritionist dietitian.

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