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Chukavina Sofya
Bartolo Miguel Nestor
Vazquez Robles Hugo Joseph
Torres Barrera David
group:464-b

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It is more than clear that to have a balanced diet is necessary to know why this benefits us.
The healthy diet and sufficient and regular physical activity are the main factors of promotion and maintenance of good health throughout life.

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Maybe I'll do it in the future.

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1.-Rice
2.-Corn
3.-Apple
4.- Oats
5.-Chia
6.-Carrot
7.-Lentil
8.-Lemon
9.-Tangerine
10.-Blueberry
11.-Avocado
12.-Beans
13.-Fish
14.-Green peas
15.-Peach

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~I will should feed myself better, diet is my best option.
~I will need to gain weight to stay healthy and strong
~To have a healthier Mexico we will would need to maintain a more balanced diet and avoid junk food.
~Mexico will needs to leave being in second place in countries with obesity.
~I will going to improve my figure.
~I will going to exercise.
~I will combine my meals.
~I will make my partners think about their health.
~We will eat well.
~The diet would won't be difficult if we did not allow ourselves to be tempted

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1.-Rice:

Power source
Rice is an excellent source of energy. Thanks to its intake the athlete can be prepared to burn more energy and feed the body as it deserves.

Free of cholesterol
Due to its vegetable origin, rice is free of cholesterol and helps fight it. It is always advisable to do it in combination with a regular physical activity that collaborates with the digestive process.

Cardiovascular improvements
It is proven that the intake of rice can help improve the health of the heart. For this, it is necessary to ingest it with prudence and not too much because, like all food, excess can be harmful.

Better digestion

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The apple contains a soluble fiber called pectin, which lowers high cholesterol levels and regulates blood glucose, therefore, it is a safe fruit for diabetics. It also regulates the digestive function.

The apple helps improve memory and activate brain functions thanks to the phosphorus content.
The poverty of the apple in salt and in proteins can be advantageous to reinforce a diet of thinning.
Eating an apple a day protects against infections.

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Supplement to a healthy diet
Oats contain little saturated fat and salt naturally. Enjoy it in its different varieties of product and recipes with oatmeal, at breakfast or at any time of the day.
Helps reduce cholesterol levels
Oats contain beta-glucan, a substance that as part of a healthy diet and a healthy lifestyle acts in our body to help lower cholesterol **. A bowl of 40g oatmeal daily contains 47% of the beta-glucan necessary to reduce our cholesterol level.
Provides fiber
Variety of vitamins and minerals
Oats contain vitamins B1 and B6, as well as iron, phosphorus and magnesium.

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2.-Corn                                        It contributes to the organism good amounts of proteins, lipids, carbohydrates, vitamins A, B, C and mineral salts of potassium, calcium and phosphorusThe vitamins of the group B that the corn provides us are important for the good cerebral functioning, are necessary for the absorption of glucose.

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2.-Corn                                        It contributes to the organism good amounts of proteins, lipids, carbohydrates, vitamins A, B, C and mineral salts of potassium, calcium and phosphorusThe vitamins of the group B that the corn provides us are important for the good cerebral functioning, are necessary for the absorption of glucose.

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* .- Allows to regulate the appetite and body weight
* .- helps reduce bad cholesterol and triglycerides.

* .- Provides a feeling of fullness helping to control the appetite.

* .- Helps regulate blood clotting.

* .- It allows the growth and regeneration of tissues during pregnancy and lactation.

* .- It is the largest vegetable source of omega-3 fatty acid.

* Contains complete proteins providing all essential amino acids. This is important for vegetarians

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This vegetable stands out for its contribution to vitamin A, specifically, it is rich in beta carotene, a micronutrient that is transformed into this vitamin and whose main functions are the formation of visual pigments of the retina, the maintenance of the cells that line the skin, the eyes, the mouth and the internal organs.
Also, beta-carotene provides antioxidant properties, which help to take care of the skin, prevent aging and help the tan.

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Astringent and antidiarrheal. The arándonos are rich in components that will help us stop the growth of bacteria, and treat diseases in the digestive system such as diarrhea, poor digestion, intestinal inflammation or gastroenteritis. In addition, thanks to its astringent effects, healing is favored.

Tonic and gastroprotective, which help us facilitate digestion and eliminate the heaviness of the stomach.

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Lentils help reduce blood cholesterol because it contains high levels of soluble fiber. Reducing cholesterol levels reduces the risk of heart disease and stroke by keeping arteries clean. Several studies have shown that eating fiber-rich foods such as lentils reduces the risk of heart disease. Lentils are also a great source of folic acid and magnesium.

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Vitamin C, folic acid and provitamin A, which is more abundant than any other citrus fruit, stands out for its vitamin content. It also contains large amounts of citric acid, potassium and magnesium, but in smaller quantities, tangerine contains calcium and minerals. Provitamin A is transformed into vitamin A in our body, this vitamin is essential for vision, the good condition of the skin, hair and for the proper functioning of the immune system. Vitamin C intervenes in the formation of collagen, bones and teeth and favors the absorption of iron in food and resistance to infections. Both vitamins have an antioxidant function.

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The nutritional contributions of lemon are vitamins of the B complex (B1, B2, B3, B5, B6, PP), vitamin C in large quantities and vitamin P.

In addition, it has minerals such as potassium, magnesium, calcium, phosphorus, sodium, iron and fluorine, enough water and some fiber. Its low caloric intake, 40 calories per hundred grams, makes it an ideal fruit for low-calorie diets.

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 Beans are an excellent source of complex carbohydrates, protein, vitamins and fiber.
• Beans are rich in iron, phosphorus, calcium and other minerals.
• The bean in our body helps to have a better digestion.
• Beans help eliminate toxins.
• It is good food for diabetics.
• Beans fight anemia.

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The view Prevents cataracts
Hair. Making a mask helps nutrition and strengthening it. It is especially favorable for those people who have dry and / or frizzy hair. It is also one of the foods that prevent hair loss allowing its revitalization.
The skin. Both for its intake and making masks, the avocado is one of the anti-aging foods that prevent the appearance of wrinkles, as well as their treatment. For its natural fats favor the nutrition of the skin cells avoiding stretch marks and dryness of the face.

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Rich in proteins of very high nutritional value providing all the essential amino acids necessary to form and maintain organs, tissues and the defense system against infections and external agents.
Very valuable source of "heart-healthy" fats, Omega 3, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), polyunsaturated fatty acids found mainly in blue fish (tuna, herring, sardine, mackerel, salmon, eel, bonito , etc).

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Peas also provide us with carbohydrates, although in a very low amount: only 10 grams per 100 grams of food.

The fat content of peas is practically nil.

Peas or peas are a good source of minerals such as potassium, phosphorus, magnesium, calcium, sodium, iron, zinc and selenium. And, of course, the content of vitamins such as vitamin C, niacin or B3, folate or B9, thiamine or B1, pyridoxine or B6 and vitamin A is also remarkable.

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The peach contributes many nutrients to the organism, it stands out for its contribution of vitamins A, B, C, potassium, sodium, phosphorus and carotenoids. It is a fruit recommended for inclusion in diets to lose weight thanks to its low calorie content. Other advantages to lose weight of the peach are that it has approximately 88% water and is easily digested.
It also promotes the secretion of digestive juices, has a laxative and diuretic effect and contributes to the cleaning of the kidneys and the gallbladder. These peach properties are lost when they are cooked or if we consume canned peaches.

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Melinda L. Secor. (2017). ¿Cuáles son los beneficios de una dieta equilibrada?. 2017, de American Heart Association Sitio web: https://muyfitness.com/cuales-son-beneficios-lista_8323/