CHILDREN AND MEDITERRANEAN DIET: GROWTH IN HEALTH
George Pitzalis
specialist in Pediatrics, Gastroenterology and Nutrition Sciences Pediatric Association of the Scientific Committee
G. Dossetti: Values \u200b\u200b"
www.giustopeso.it
In Italy 4 out of 10 children of school age are overweight or obese. In industrialized countries there is a risk that the life expectancy of children is lower than that of their parents, due to diseases arising from excess ponderale. Ancora oggi, in tema di nutrizione, l’informazione è frammentaria, talvolta incompleta e il più delle volte mediata da interessi commerciali. L’attenzione posta agli alimenti assunti quotidianamente spesso è superficiale e il cibo continua ad essere costantemente veicolo di affetto o attenzione. Intanto l’elogio della dieta mediterranea, ad opera del ricercatore americano Ancel Benjamin Keys compie 40 anni. Pane, pasta, legumi, latte e formaggi, olio d’oliva, frutta, verdure ed ortaggi, pesce e carni alternative sono i cibi più rappresentativi della tradizione alimentare mediterranea, che anche nei Paesi più industrializzati viene oggi proposta come modello ideale di alimentazione, sulla base di vasti studi epidemiologici. Esistono infatti valide prove scientifiche che un’alimentazione come quella mediterranea riduca notevolmente i rischi di insorgenza di obesità, aterosclerosi, diabete, ipertensione, malattie digestive, ecc. All’estero vengono così rivalutate le sane e più tipiche abitudini alimentari dei popoli del bacino mediterraneo, abitudini che peraltro sono state oggi da noi abbandonate, perché considerate espressione di "vita povera". Come conseguenza, oltre a spendere molto di più, mangiamo male (cioè in modo poco equilibrato) e troppo. Un esempio? 1 solo biscotto o 1 brick di succo di frutta possono apportare all’organismo anche 100 kcal che, se in eccesso rispetto al fabbisogno, possono “regalare” in just over 2 months 1 kg in weight. The typical Mediterranean foods are suitable to be easily "stews", capable of providing for themselves the nutrient supply of the usual "first" and "second" and replace them effectively and economically in one port. Typical examples include: pasta and beans (or chickpeas or lentils), a stew with potatoes, pasta or rice with seasoning meat, fish or cheese, minestrone soup with grated cheese, pizza, etc.. To follow these "unique dishes" a "second" traditional is excessive and unnecessary: \u200b\u200bit is simply the addition of fresh vegetables and fruit to make a full meal, nutritionally balanced and inexpensive. In general, the diet therapy of obesity (even in children), must first be balanced at the level of macronutrients (proteins, lipids, carbohydrates) and moderately low-calorie. Particular attention should be given school-age children: this is the age group most affected in the overweight-obesity: it is well advised to follow a balanced diet in terms of proteins, carbohydrates and lipids. In this respect, the Mediterranean diet (Italian way of eating) ensures a fair share of protein (15%), however, giving the space it deserves to carbohydrates (60%), spare no fats or lipids (25%). In practice, they may be food in the correct directions developmental age: - choose whole grains with low glycemic index (pasta, barley, rice, etc..) than those with higher glycemic index (bread, potatoes, etc..) - contain protein consumption (red meat, sausages, cheeses), promote consumption of fruits and vegetables - often use "good" fats (olive oil, fish), and some dried fruit with oily nuts such as walnuts, almonds, pine nuts (1-2 times / wk.) - flavor enhancers and flavor with lots of herbs rather than complicated sauces; maintain a good pace-hunger-satiety (best 5 meals a day), food-vary throughout the week - heavy drinking (1,0-1.5 liters of water per day) by reducing soft drinks as much as possible - take the sweets sparingly (small servings a week of sweet simple). What else? Carry out an adequate level of daily physical activity!
Who wants to soon start a large fire with small twigs (William Shakespeare)
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