Healthy Eating Plan for Kids

Healthy Eating Plan for Kids

Are your children healthy? Doesn’t that mean that they eat a lot, but they eat a lot of healthy food?

Guidelines for proper eating habits and healthy eating for kids:

If you have a picky home, your kids may be nowhere near the healthy eating plan recommended by my plate, including kids, depending on their age:

  • Eat 1-2 to 2 cups of fruit each day (older children need more)
  • Eat 1 to 4 cups of vegetables each day
  • Drink 2 to 3 cups of milk daily (usually low fat for children who are at least two years old)
  • Eat 2 to 7 ounces of low fat or minced meat or chicken or other foods in the meat and bean food group, such as fish, beans, peas, eggs, etc.
  • Get half of their grains from whole grains

By following the above healthy eating recommendations, you will help your children to follow a diet that has a lot of high fiber, fat and high calcium, iron and other vitamins and minerals they need. These recommendations also help them avoid high-calorie foods with high-fat content, which can lead to obesity in children and other health problems.

Starting a healthy eating plan

If your kids aren’t eating well, you may see the food pyramid as a way to reach and use this healthy eating plan to get there:

  • Offer children at least one piece of fruit each day.
  • Offer your children at least one serving of vegetables each day.
  • Offer your children at least one serving of non-skim milk (skim milk) or low-fat milk (1% or 2% milk) each day or other high calcium foods, such as low-fat milk cheese.
  • Limit 100% fruit juice to just one portion a day.
  • Eat the most meals at home together as a family.
  • Offer at least one whole grain diet daily, such as whole wheat bread, oats or whole-grain breakfasts.
  • Cook the food by baking, baking or baking it as quickly as possible, rather than frying it.
  • Prepare and serve all foods as quickly as possible instead of coated and packaged baby foods that are often high in fat, calories and salt and low in fiber.
  • Offer age-appropriate adult portions when your child eats meals and snacks.

As your kids learn to make healthy choices and start eating better, then you can get closer to the Choose My Plate guidelines, for example, by offering them 1 1/2 servings of vegetables each day.

It may take some time, but if you have a healthy eating plan, you will help your kids break away from eating chicken nuggets and fries for every meal.

What To Know About Healthy Eating Plans

To help your kids with their healthy eating plan can also help:

  • Avoid flavors that can make milk less healthy, given that chocolate milk or strawberry milk flavor will usually add more sugar and calories to serve your milk.
  • Avoid serving fried meat, such as chicken nuggets, corn dogs or fish, more than once a week.
  • Avoid serving high fats, such as sausages, bacon, hot dogs or bolognese, more than once a week.
  • Don’t give your kids drinks with too much sugar, such as sweet tea, soda or fruit punch or any fruit drinks that are less than 100% fruit juice.
  • Avoid fast food and make healthy choices when you go out to eat in a restaurant.
  • Avoid giving sweets on a regular basis, limiting candies, cookies, and cookies for occasional treats and offering healthy snacks between meals and desserts.
  • Combined with regular physical activity on most days, this healthy eating plan can help your children maintain a healthy weight or even begin to lose weight if they are already overweight.

The beneficial effects of the vegetarian diet have been proven in numerous scientific studies. Such a diet is health-friendly and can provide all the necessary nutrients, but only if properly planned.

In order to facilitate the vegetarian diet plan, proper diet pyramids have been established for vegetarians and vegans.

The Pyramid of Vegetarian Diet is a traditionally healthy vegetarian diet. Variations exist in different parts of the world, especially in parts of North America, Europe, South America and most importantly in Asia. The phrase “traditional vegetarian diet” is used to represent the healthy traditional fruit-lactose vegetarian diet in these regions.

Pyramid of a healthy vegetarian diet

A healthy diet contains the number of essential nutrients and energy needed to prevent nutritional deficiencies and redundancies. A healthy diet also provides a balance of carbohydrates, fats, and proteins in order to reduce the risk of chronic diseases.

The balance of nutrients is provided by a varied diet. Protein-containing foods contribute about 65% of the world’s per capita protein supply. Vegetarian meals can be very tasty and interesting, especially when combining more variations of grains, fruits, and vegetables, adding a variety of spices and herbs, more oil and cheese options, and more.

Usual vegetarian food

  • Bread, pasta and other grains from oats, wheat, rice, chickpeas, flaxseed, bulgur, amaranth, millet, barley, etc.);
  • Fruits – grapes, raisins, pears, avocados, oranges, melon and watermelon, apples, bananas, plums, cherries;
  • Vegetables – mushrooms, tomatoes, kale, broccoli, chives, sweet potatoes, peppers, asparagus, cucumbers, potatoes, onions, carrots, cabbage, pumpkin, leek, eggplant, celery, lettuce, and soybeans, red beans, lentils, peas and products thereof; eggs; milk, cheese, and soy yogurt;
  • Ducks and seeds – walnut, pistachios, brazil nuts, almonds, sesame seeds, pumpkin seeds, hazelnuts, peanuts, Indian nuts and more.
    vegetable oils (corn, avocado, olive oil, soybean oil, sunflower oil, sunflower, peanut);
    sweets – pie, ice cream, cake, cakes;
  • The key to a healthy vegetarian diet, or any diet or diet, is to consume a wide variety of foods. Whole foods, however healthy they are, cannot provide all the necessary nutrients. A wide variety of foods helps to absorb all the nutrients needed to maintain good health.
The Best Tips on How to Fall Asleep Quickly And Get Good Quality Sleep at Night

The Best Tips on How to Fall Asleep Quickly And Get Good Quality Sleep at Night

Rapid lifestyles and stress do not allow our minds to settle down as they circulate rapidly in the brain and at times when we need to sleep.

When we are not relaxed in the mind and our body is in twitch, it does not allow us to have a peaceful sleep. There are tricks to relax, soothe your thoughts and fall asleep faster.

“The dream is very important for the functioning of the body and the mind as a whole. It always brings with it life needs, circumstances and habits. Any unpleasant sensations, colds, excessive heat, pain, anxiety, uncertainty and other unpleasant sensations transmit to the brain information that interferes with sleep and sleep,” explains Dr Branislava Chilich, a family medicine specialist.

She says that sleep is influenced by many factors that can be divided into those we are influenced by and others beyond our control, such as illnesses, problems at work or in private life.

Factors we can influence

“We sleep in a darkened room because our body secretes melatonin in the dark, the hormone responsible for sleep – among other things, that’s why we sleep at night. So you should turn off the lights, turn down the blinds if the street lamp is too bright for your room.

Mute external sounds, normally if you can. It is good to have a hot drink, tea, milk, cocoa so that blood circulation is more redistributed to the digestive tract and less to the brain. It is known that the consumption of milk contains the amino acid L tryptophan, which helps people to fall asleep, “advises Dr Branislava.

She adds that it is not good to watch disturbing movies or play war games before bedtime. Also, not sleeping well for more than 10 to 15 minutes during the day.

“It is good to insert a bedtime ritual that will make you a conditioned reflex for getting ready for sleep. These are, for example, reading light literature, music, showering, drinking hot drinks, or other things that we end the workday, which in some way separate us from alertness and bring us closer to sleep, ”adds the doctor.

She notes that it is important to avoid coffee, nicotine and alcohol before going to bed. It is also not good to exercise before bed, as it awakens the body.

It is advisable to meditate before bed, to relax in a warm bath … In addition, it is very important that the bed, mattress and pillows be quality and comfortable.

What happens when we are not asleep?

We get sick because the immune system is weakened by lack of sleep, and when the immune system is weak, the body is more difficult to fight with various diseases. The brain works slowly and it is difficult for us to make a good decision and concentrate on anything. It can be very dangerous, especially for people who spend a lot of time behind the wheel.

People who sleep less than five hours a day are prone to obesity. During the day they do not have enough energy, so they reach for unhealthy food and move less.

The skin looks worse – wrinkles are more pronounced, more age spots appear, acne appears. Basically, the body ages faster when it is tired. The risk of cardiovascular disease is higher, as is the risk of developing cancer. Sexual need decreases. If we sleep for less than five hours and thus a week, the sex hormone levels will decrease.

Sleep for 60 seconds

Dr Andrew Weil, a Harvard-educated physician, is a keen advocate of 4-7-8 breathing techniques that relax muscles and purify minds based on ancient Indian practice.

With this technique, more oxygen enters the lungs and thus the whole body, thereby relaxing it. Dr Weil recommends this technique, not only before bedtime but also during the day when we are stressed.

6 Signs That Your Body Urgently Needs A Detox

6 Signs That Your Body Urgently Needs A Detox

Sometimes we do not know when to release the body from accumulated toxins, although our body shows it in different ways. It’s time to learn that!

The precipitated toxins and bacteria in our bodies are by no means, as we tend to believe often, a novelty created as a result of the modern lifestyle because poisons in our bodies have always existed.

But not to the degree that it is today – the truth is that the modern way of life is more toxic than it was 50, 100 or 500 years ago. Some doctors and scientists claim that many diseases such as digestive problems, allergies, hormonal disorders, skin diseases … are caused by toxins that are taken in by air, food, fluid, cosmetics, clothing, medicines.

There are many methods to get rid of these toxins, but sometimes we do not know when to detox. But our body shows it in different ways, only these signs are often ignored or attributed to something else.

Discover some of the typical signs that indicate your body needs internal cleansing.

1.FATIGUE– Continuous fatigue and exhaustion are classic signs that the body needs respite and recovery. It is also exhausted by the constant transport of toxins from the body. Detoxification will reduce fatigue and restore freshness and strength in the woman’s life.

2. BAD TAN – Skin not only reflects our internal emotional states but also various body imbalances. Redness, acne, dry skin and other irritations are the results of accumulated poisons in the body. With masks and creams that will soothe inflammation and cleanse the face, it is a good idea to carry out a detox program.

3. BODY FRAGRANCE – If you feel, despite regular hygiene, that your body (especially in the armpits and genitals) has an unpleasant odor, the reason may lie in the accumulated poisons that evaporate. This is often manifested by the unpleasant breath that many people have.

4. NUTRITION PROBLEMS – Regular digestion is essential for a healthy body. If constipation occurs, toxins build up in the body, affecting not only bowel health but also bad breath, complexion… Detoxification can help not only relieve the body of accumulated toxins due to irregular stools but also generally regulate digestion itself.

5. WEIGHT GAIN – If you are eating the same as before and you are physically active and your body weight is rising, the cause may be in hormonal imbalance, but it can also indicate your body is overloaded with toxins. Put yourself on a longer detox course to get back in balance.

6. SLEEP DISORDER – At night, the body retreats into peace and it is important to have continuous sleep rather than constantly waking up. Such a tattered dream is worse than having only slept for four-five hours but in continuity. A common reason for poor sleep is poisoned in the body.

Salt Lamps to Detox Your Home and Body


  • Rising – A glass of warm water and half a lemon juice
  • Breakfast – one bowl of various fruits and a tablespoon of oatmeal
  • Dinner – one fruit (orange, apple, pear, grapefruit)
  • Lunch – one bowl of cooked vegetables and meat (fish), a spoonful of integral rice or potatoes
  • Dinner – one raw or cooked vegetable garden (carrot, beetroot, celery, broccoli)
  • Dinner – same as lunch
  • * Drink plenty of still water and herbal teas, approximately 2 liters per day
Snoring & Sleep Apnea in Women is a greater problem  (Sleep Apnea Symptoms and Remedies)

Snoring & Sleep Apnea in Women is a greater problem (Sleep Apnea Symptoms and Remedies)

It seems that the hearts of women who snore suffer from severe damage faster than the hearts of men who snore, according to a British study involving nearly 4,500 adults.

In addition, it was found that obstructive sleep apnea is insufficiently recognized in people who snore.

Namely, the various manifestations of the disease by gender were surprising. Significant changes in heart rhythm have been observed in women. However, in both men and women with sleep apnea and ankylosis, an increase in the left ventricle of the heart has been observed.

Its walls were denser and the heart was pumping blood with difficulty. In women, these changes were more expressed. It is believed that the transition from snoring to obstructive sleep apnea, a developmental process, is associated with a potentially dangerous increase in the left ventricle.

Actually, loud snoring is a sign of obstructive sleep apnea affecting 3 to 7 percent of adults. Sleep apnea is characterized by short periods of interrupted breathing. It should be noted that sleep apnea is recognized as a contributor to serious health conditions such as hypertension, heart diseases, and poor blood sugar metabolism.

Sleep apnea treatment depends on its cause. The treatment involves surgical procedures for extending the narrowed upper respiratory tract or the use of nasal continuous positive pressure in the respiratory tract (CPAP).

Since obesity can contribute to snoring and sleep apnea, it is recommendable to eliminate the extra body weight.

Snoring problems can be solved with these steps:

  1. Losing weight (try our famous  7 Days Meal Plan for FREE)
  2. Sleeping on one side
  3. Quitting smoking
  4. Avoiding alcohol
  5. Avoiding sleeping pills
  6. Elevating the head
  7. Treating allergies
  8. Mandibular advancement device
  9. Vestibular shield
  10. Nasal dilators or strips
  11. Nasal sprays
  12. Uvulopalatopharyngoplasty
  13. Laser-assisted uvulopalatoplasty
  14. Palatal stiffening operation
  15. Radiofrequency ablation
  16. Injection snoreplasty
  17. Septoplasty
  18. Pillar procedure
Surprising Effects of Sleep Deprivation (insomnia)

Surprising Effects of Sleep Deprivation (insomnia)

Sleep and good rest are real medicine.

If you do not believe us, let the research that has proven that people who sleep regularly almost never got sick, convince us otherwise. The sleep expert Matthew Walker, author of the book Why We Sleep and a professor at the University of California, reveals that the lack of sleep causes severe damage to our organism.

The negative consequences of those few hours of sleep have a huge negative influence on us:

Weak memory

If you do not sleep enough, your brain will not be able to create new memories, so without sleep, it will be as if the memory box is closed and the brain is incapable of transforming new experiences into memories. New information reaching the brain will not be properly processed and you will have a feeling of amnesia.

Toxins in the brain

The lack of sleep causes an increased level of toxic β-amyloid protein, which is associated with Alzheimer’s disease. During deep sleep, at night the brain eliminates this toxic protein, so when you do not get enough sleep, the brain is not able to do so.

If you do not get enough sleep constantly, your chances of developing Alzheimer’s disease later on in life are increased.

If you don`t really know – Taking Naps Daily or Night Sleep | What is better?

Damage to the reproductive system

The level of testosterone in men who sleep only 5 or 6 hours during the night is drastically lower and it is at the same level present in men who are 10 years older. Hence, the lack of sleep makes you almost a decade older in terms of fertility.

Damage to the immune system

In only a single night with 4 or 5 hours of sleep, the number of cells that fight against cancer reduces by 70%. Your immunity has decreased and your chance of developing cancer during your lifetime is greater.

This list also includes colon cancer, prostate cancer, and breast cancer. In fact, the relationship between lack of sleep and cancer is so strong that recently the World Health Organization declared night shifts for carcinogenic because they impair the sleep cycle.

Damage to the cardiovascular system

During a deep night sleep, you get the most beautiful form of a remedy for blood pressure regulation. The heartbeat reduces and the pressure lowers. If you do not sleep enough, your cardiovascular system does not relax in this way and you will have high blood pressure. With less than 6 hours of sleep, your chances of having a heart attack are increased by 200%.

How long can we go without sleep, without experiencing a decline in brain functions and impairments in our physical abilities?

The answer is 16 hours of wakefulness. After crossing this threshold without sleep, we start to feel mental disorientation and worsening of the condition of the whole body. If you are awake for 19 or 20 hours your mental capacity is reduced the same as the capacity of a drunk person sitting behind the wheel.

To prevent damage to your body, try to provide yourself 8 hours of sleep each night.

Prevent Aging – Don’t Do This Habits

Prevent Aging – Don’t Do This Habits

The traps for health are hidden at every turn.

Make sure you eat a healthy diet, avoid sugar, relax and drink enough water. All of these habits are very good for your body, however, this may not be sufficient.

If you have the following habits as a part of your lifestyle, you will age faster than your peers who do not practice them.


If hair extensions are not maintained, they can cause headaches, damage the hair root and cause alopecia.

Fast food

Food that is high in fat, sugars, and preservatives can cause obesity, hormonal imbalance, and diabetes.

Pill for the next day

If you take too many pills for the next day, you may damage your reproductive system and cause various diseases. These pills are not regular types of contraception.

High heels

High heels are always fashionable and look nice. However, wearing high heels too often may cause muscle and movement problems.

Colored contact lenses

We often use these to get the desired color of our eyes. Ophthalmologists warn that they are dangerous because they cause infections and that lenses should only be worn if prescribed by a physician.

Tight clothing

If you wear tight clothing for years, this can result in numerous problems: nerve damage, enlarged veins, abdominal pain. From an aesthetic point of view, it can be a cause of cellulite.


Even water from a plastic bottle harms our organism. Microplastics can be very dangerous to health, and other compounds associated with it are not good for our health too.

Detergents The use of strong soaps can cause many problems. If you use them to wash intimate body parts, be careful. Gynecologists say that just plain water is sufficient for the hygiene of healthy people.