The National Food and Nutrition Plan of the Ministry of Health proposes the correct feeding of the population from the neonatal stage to adulthood. Includes carrying out more than 3 hours of exercise a week.
Increasing the daily physical activity of people over 20 years of age in more than three hours a week and improving nutrient intake is the basis of the National Food and Nutrition Inter-sector Plan 2018-2025 develops the Ministry of Health (MSP).
The entity identified that six out of 10 Ecuadorian adults are overweight or obese. In this regard, the nutritionist Alegría Dávalos says that a nutritional education in the family is necessary. This should start from the infant, to eat fruits and vegetables frequently and avoid that they are not to your liking later.
“From the first year of life, the child should receive varied foods, with a predominance of calcium, which is vital for the formation of bones throughout their growth. This micronutrient is easier to absorb for the little ones in milk and its derivatives “.
Another necessary mineral is iron, whose main source of absorption is meat and helps the formation of muscle and blood tissues. “Both nutrients are essential throughout the growth stage because they ensure an adequate development of the person”, reiterates Dávalos.
The national plan contemplates each of the stages of life, from conception. For that, it is intended to increase the percentage of infants who receive exclusive breastfeeding, which currently stands at 50%, and raise it to at least 65%. “The first 1,000 days of life are fundamental because in this period the cognitive aspect that is vital for the intelligence and subsequent development of the human being is developed,” says Carlos Cisneros, undersecretary of Health Promotion.
A report by the Pan American Health Organization (PAHO) states that breastfeeding contributes to better mental and cognitive development of infants up to adulthood. “The global cost of a lower cognitive capacity associated with the lack of an adequate intake of breast milk amounts to about $ 300,000 million per year,” says PAHO.
Calories are relative
The nutritionist Loly Robalino says that the diet should not be based on calories, but based on the daily activities performed and physical build. “A teenager who regularly practices a sport will need more food and calories than a teenager of the same age who has less physical effort.”
Clarifies that regardless of the external factors of the person, all diets should include foods from different groups such as: meats, carbohydrates, cereals, proteins, vegetables, fruits and fats. He points out that it is counterproductive to deprive himself of any of the five meals, or to consume only one group of foods such as vegetables. “If a person skips a meal metabolic alterations are generated, which are more evident when you are overweight and want to eliminate accumulated fat.”
New habits of life
In cases of obesity, Robalino advises to reduce the portions of food and exercise at least 35 minutes a day. In this regard, the sportsman Óscar Concha reiterates that physical activity should be of low intensity and long duration such as a walk, aerobics or a bike ride that exceeds 35 minutes.
He mentions that just as of that time, excessive fat burns. “The exercise of low heart rate is the type of physical activity that is recommended to maintain an appropriate weight.” The experts in nutrition agree on the importance of starting the day with a breakfast that contains three basic elements: whole grain, dairy and fruit.
“The best thing is to consume the whole fruit that has a peel because it helps digestion, but in the case of many children of school age, who go out in a hurry or do not like to have breakfast, it is preferable to prepare a smoothie with those elements and so they can face the day until mid-morning, “says Dávalos.
At lunch they suggest low-fat protein such as chicken breast instead of red meat, cooked carbohydrates instead of fried and always accompanied by salad. “Half of the main dish should be salad, 25% carbohydrate and the remaining 25% protein.”
They do not suggest soups because they concentrate fats several times.
Time to change habits
The nutritionist Dávalos emphasizes that school holidays are the ideal time to get children and adolescents to acquire better eating habits. “Without the pressure of waking up, going out or doing homework. Kids can be offered healthy snacks such as nuts or vegetables that are ready to eat. ”
The specialist says that many times students prefer traditional snacks (fries, chifles or others) because they do not try alternatives; parents play a fundamental role because they make purchases. “Adults are responsible for setting an example of healthy eating and preparing healthy snacks. We cannot expect that if there are products high in fat, salt or sugar at home, children will consume something different in their schools, “says family doctor Bethy Jácome.
The galena suggests that only once a week that type of products is consumed, although reiterates that the ideal would be to discard them totally. “If we want French fries, for example, it is best to prepare them at home because there we know the quality and quantity of fat used in their preparation”. (I)