Also, keep in mind this advice:

* Comes to nutrition there is no “magic wand“. Short-term diets may help you lose weight but are difficult to follow and may even be unhealthy in the long term.
* Good nutrition does not come in a vitamin pill. You can take a vitamin pill to make sure you are getting enough vitamins and minerals, but your body benefits the most from eating healthy foods.
* Eat a variety of foods is best for your body. Learn to try new foods.
* The stories that people have used a diet program or product, especially in television commercials and news programs-which are really long-commercial are advertisements. Remember that the weight re-gain and other problems that occur after someone has completed a program is something he never talked about in those ads.

What changes in my diet I do now?

Almost everyone can benefit from cutting the amount of fat you eat. If today you eat enough fat, try doing only one or two of the following changes:

* Eat 3 to 4 daily servings of dairy products with low fat content. You can use cheese with a reduced fat and nonfat yogurt. For example, if you make a pizza at home try to use part-skim mozzarella cheese on pizza.
* If you eat meat, eat it baked, broiled, grilled or baked in the oven instead of fried. Take the skin off before eating chicken. Eat fish at least once a week.
* Limit the amount of added fat such as butter or margarine on bread, sour cream on baked potatoes and salad dressings.
* Eat plenty of fruits and vegetables at meals and as snacks.
* When eating away from home, watch in the “hidden” fats in foods like salad dressings and desserts and also look at lots of larger meals.
* Before purchasing read food labels nutrition information. If you need help understanding the labels, ask your doctor or nutritionist.
* Drink milk. Milk is important because it is a source of calcium. However, if you are still taking whole milk is probably getting too much fat. Sometimes people try once skimmed milk and do not like the taste or the way this is seen in the coffee. Then come back to drink whole milk. You can help make a change gradually: starting with 2% milk. After 3 to 6 months switch to 1% milk. You can try mixing whole milk and 2% milk or 2% milk and 1% milk for a few weeks. Soon you can enjoy taking skimmed milk.
* Drink no-calorie or low calorie such as water, unsweetened tea or diet soda.

Balanced nutrition and regular exercise are good for your health even if your weight does not change ever. So try to set goals you have a good chance of reaching, such as making one of the small changes listed above or walking one more day per week.

Do I need to change what I eat?
If you answer yes to any of the following questions, you may need to talk about nutrition with your doctor.

* Has your doctor talked with you about any medical problems or risk factor such as high blood pressure or high cholesterol?
* Did your doctor tell you that this condition could be improved by better nutrition?
* Are there family members who have cancer, heart disease or osteoporosis?
* Are you overweight or have gained weight over the years?
* Do you have questions about which foods you should eat or whether you should take vitamins?
* Do you think they would benefit from seeing a nutritionist? A nutritionist is a registered dietitian who specializes in nutrition counseling.

Will it be hard to change my eating habits?

Probably, but even very small changes can improve your health considerably. The key is to try to continue eating the right foods and stay in touch with their doctor and nutritionist to let them know how you’re doing.

Here are some suggestions to help you improve your eating habits:

* Find the strong points and weak points in your current diet. Do you eat 3 to 5 servings of fruits and vegetables every day? Do you get enough calcium? Do you eat high-fiber foods regularly? If so, good! You’re on the right track as well. If not, you can learn the changes you need to do.
* Make small changes slowly instead of trying to make big changes quickly. It’s easier to make small changes and stick with.
* Keep a record of a few days with all food intake by writing down what you eat and drink that day. Use this record to help you see if you need to eat more from any food groups, such as fruits, vegetables or dairy products.
* Think about asking for help from a nutritionist if you have not already done, especially if you have a medical problem that requires you to follow a special diet.

Nutrition

Balanced supply of nutrient requirements and micronutrients and their effective use by the agency, will depend on the possibility for natural systems and defense development and adaptation to maintain the organic equilibrium in each of energy functions, regulatory and plastic and in maintaining a balanced metabolism adapted to the circumstances, in short, for the maintenance and development of life on health.

The nutrients are water, carbohydrates, lipids, proteins, minerals, vitamins. Besides involving the catalysts are substances that act in chemical reactions but after the reaction are unchanged. Its action is to initiate, stimulate, or enhance the reaction. To highlight the enzymes and some micronutrients (certain trace elements …)

The sugars or carbohydrates are classified into simple sugars such as glucose, lactose or sucrose, and the most complex, consisting of larger molecules, like starch or glycogen. Glycogen is the way our body stores glucose Glucose is the energy molecule essential to the cellular level, something like “gasoline” usual cell. But when taken too much glucose and this can not be stored, it becomes fat. For use by the cell is necessary for glucose insulin secreted by the pancreas. The essential function of carbohydrates is energy. From 50 to 60% of the energy needed for the organism must be supplied by carbohydrates.

Fats are composed of simple molecules and fatty alcohol. These fatty acids may be saturated, monounsaturated or polyunsaturated, depending on the presence or absence of double bonds in the molecule and the number of such double bonds. Saturated fatty acids are the cause of increased blood cholesterol. Some fatty acids are essential, ie can not be synthesized by our body and therefore must be ingested in the diet, as with the linoleic. The role of lipids is energy and plastic, comes as part of the structure of cell membranes. It is important to have a balanced intake of different dietary fatty acids. Thus the total fat intake should not exceed 30% of total caloric needs, and about half around 15% should be monounsaturated, polyunsaturated about 8-9% and not exceed 7% intake saturated fatty acids in total diet.

The protein function is basically plastic, ie, as structures become something like the building blocks of our body. The basic elements of proteins are amino acids in a total of twenty, some critical and therefore are not synthesized by our organism and which must be supplied by the diet. Proteins are chains of amino acids. When these channels are formed by less than 10 amino acids peptides and talking about the chains of polypeptides containing more than 10 amino acids. Protein consumption should provide approximately 10 to 15% of energy needs.

All these elements, along with vitamins and minerals, therefore constitute an interrelated system and work together to carry out the vital functions of cells, including metabolic and adaptive (adaptive functions are part of the generically reaccional)