Prebiotics and probiotics are one of the functional components of food that assist in improving health and can be incorporated into your diet.

Prebiotics are food components that help with the growth of good bacteria in your intestines. They are found in different foods such as leeks, bananas, garlic, onions as well as whole-wheat foods.

Probiotics are the good bacteria that are naturally found in your intestines. They can enhance your immunity. To increase the availability of probiotics in your system, you should consume more dairy foods.

Prebiotics and probiotics coactively work together.

Make your own healthy diet by adding these two components to your meals.

 

• Avoid rigid menus and plan a slow diet that aims for a loss of no more than 1 to 2 pounds per week.

• Avoid diets that eliminate entire food groups which have critical nutrients, such as carbohydrates. 

• There is no “wrong” combination of foods that produces immediate toxins or fat. 

• Enjoy regular exercises for 30 to 60 minutes on most days of the week.

 

• Wash your hands.

Wash your hands with warm and soapy water for at least 20 seconds. This can save your life!

• Buy and use a food thermometer.

Don’t rely upon your senses, always use a thermometer to ensure that your food is fully cooked. 

• Keep it clean

Always use separate cutting boards, hot and soapy water to clean your equipment, and place wrapped raw meat at the bottom of your refrigerator.

• Safely store leftovers

Refrigerate leftovers within two hours of serving or throw them out. 

 

Iron is needed to produce hemoglobin, which is crucial to transport oxygen and carbon dioxide to and from the organs. Iron deficiency causes fatigue, pale skin fingernails, weakness, dizziness…Avoid these symptoms and consume dietary sources like lean beef, turkey, chicken, and fish with some beans, lentils, spinach, and rice.

 

Breakfast has always been considered the most important meal for children. Breakfasts give them in the morning a push of energy and thus less hunger-induced stomach aches in the morning.  Furthermore, studies show that children who eat breakfast tend to have higher school attendance, concentrate better, solve problems more easily and have better muscle coordination. So do not let your kids leave to school without a nutritious breakfast every day that consist mainly of milk, cereals and fruits. 

 

 

Snacks are an integral part of kid’s daily meals especially during school time. They play an important role in managing kid’s hunger and giving extra nutritious elements. Healthy snacks can also be delicious. Some smart ideas can be:

1. Add a whole cup of whole grain cereal with slices of fruits

2. Mix non-fat yogurt with strawberries and bananas for a cup of smoothies

3. Put in a small bag some nuts and dried fruits

4. Slice carrots and add to them cherry tomatoes for some crunchy snacks

5. Sweet some air popped corn with cinnamon

6. Spread on a toast one tablespoon of peanut butter

7. Let them peel their own clementine