Water
Drinking enough water every day is important for your health.
Water helps the body regulate body temperature, maintain joint health, and remove waste products through urine, sweat, and feces.
Water reserves in the body are constantly used up with sweat, breathing, urine - and they must be constantly renewed.
How to understand,that you drink enough?
There are no hard and fast guidelines for how much water you should drink per day.
Liquid needs may vary: during physical activity, in the heat, during illness (fever, diarrhea, vomiting) you should drink more.
Whether you drink enough water can be determined by the color of your urine: it should be pale yellow, straw-like. If you notice that your urine has changed color, it may be due to the consumption of specific foods, an illness (such as viral hepatitis A), or simply not drinking enough water.
How to develop a habit of drinking more water?
It is best to keep a bottle or glass of drinking water nearby at all times (for example, on the desktop, in the gaming room). The very presence of water nearby will be a kind of reminder that you need to drink.
Give your child drinking water with you to school.
Serve water with meals when the family sits down to eat at home.
Important: to protect yourself from intestinal infections, you should consume only clean water: boiled, bottled or purified with special means.
Products
A balanced children's (and adult's) plate should contain proteins, fats, carbohydrates and fiber. In chapter 3, we tell in more detail how to compose a plate of healthy food from a variety of products.
Choose products with minimal industrial processing: fresh or thermally processed vegetables, greens, cereals from whole grains, legumes, meat, fish, eggs, berries, fruits and nuts.
Check the expiration date of food products and do not use expired products. Minimize the amount of sugar and salt in your diet. If possible, you should avoid highly processed foods: store-bought pastries, sweets, sausages, chips and other snacks. There is almost no benefit in such products, instead, during cooking, a lot of sugar, salt and unhealthy trans fats are often added to them.
According to the material Spilnoteka