1. What are the preferred food during the summer, when it's hot, and what ones to delete? It may be preferred list at least 5 and 5 to delete? In short you need to change the type of power because our body needs fewer calories, right? Meat and fish, which types to choose and which prefer cooking?
In a young and healthy do not need special care nutrition during the summer. Surely it is useful to introduce more water and maybe increase the intake of vitamins and minerals to meet the great heat. Just keep in mind one rule: 5 per day ... ie 5 portions of fruit and vegetables every day and you're done!
2. What is a diet like that a girl of 13-14 years may follow in the summer to eliminate chiletti too many, unnecessary? Can you give me an example for other meals: breakfast, lunch, snack and dinner?
The important word to keep a good line is balance. Balance means that you can in a few weeks "remedy" in the months of debauchery and filth. You must live feed with the right peace without skipping meals or overeat junk food. Breakfast for example, especially in summer when you might not be a big rush to school to become a meal like everyone else. So it's a perfectly nice mug of milk and a slice of bread with jam and bread, perhaps with a fruit juice or fresh fruit. For lunch and dinner, always eat a second (range from fish, meat, eggs and fresh cheese) and vegetables with bread or pasta. Other highlights include snacks between meals a packet of crackers in the morning and afternoon and a fruit smoothie or a nice ice cream every now and are just fine. To stay in shape is essential to get going. Prehistoric man was walking on average 15 km a day! and we, after a relatively short period (from the genetic point of view) have become the chair. Force all the guys on the street to play football and girls volleyball or other sports to do!!
3. It is true that weight loss is necessary to eliminate sweets and carbohydrates?
Limit sweets is definitely important. Complex carbohydrates (ie bread, pasta, potatoes, legumes) must always be present in the right quantities. Our grandparents have become among the longest-lived thanks to the Mediterranean diet (which are the envy around the world) because it is complete and good. Complex carbohydrates are a fundamental part of our precious diet that unfortunately we are forgetting. On the contrary, simple carbohydrates (sugars) should always be limited.
4.i light that we find in the supermarket foods such as cheese, yogurt, biscuits, they are really light? How do we to recognize that they are free of fat?
may be a useful tool for those who want to lose weight especially at the beginning of the diet, are used to gradually change their eating habits. But I think they are not very educational. This is not the way to change their lifestyle. The only really useful tools are the balance in feeding and movement. Other means (light foods, food intolerances or drugs) are useless. The guys we have at hand a way to stay fit or doing sports. I know it's difficult and takes time but it always works!
5. What are the essential elements for a balanced diet during adolescence, when you are still in their growth phase? vitamins, iron, calcium, etc. ..
With the advice I gave above are not needed special care. 5 portions of fruit and vegetables a day and there is no need to integrate. Now it seems that a guy who does not take vitamins in pills is not well. It 's true the other way! They are much, much more widespread damage caused by hypervitaminosis these wonder pills compared with rare failures.
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Dr. Mauro Lombardo
Surgeon - Specialist in Food Science
University of Rome "Tor Vergata"
www.maurolombardo.it
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