Along with dairy products, represent the most important source of quality protein.When it comes to meats include beef, chicken and fish.In addition to protein, meat animal provide iron that is better utilized by the body than iron from plant foods like legumes contributors.Consumption should be limited to a single serving of meat per day, especially beef to contain saturated fat and cholesterol.Legumes are all kinds of beans (soy butter), chickpeas and lentils. These foods are included in this group for the high intake of protein they provide. Some are highlighted, such as soybean that contains more protein and better quality.They also contain iron from plant foods combined with vitamin C will be better utilized by the body.The eggs are included in this group because they are a good source of high quality protein as meat and vegetables. They also provide iron and its yolk is very rich in cholesterol.Recommendation:

    * 1 small portion of meat per day (100-150 g)
    * 1 serving of beans or 1 egg (not more than 3 times per week)3 - Fruits and Vegetables

Within this group include all fruits and vegetables (fresh or canned).Fruits may be fresh or dried (figs, apricots, raisins, plums, etc) that loses some vitamins when cooked, but retain the fiber.Fruits and vegetables, especially if fresh add lots of vitamins and minerals (essential for cell metabolism and growth of the organism) and fiber.Fiber helps to regulate bowel function and prevent disease (obesity, cancer, intestinal diseases, cardiovascular diseases)Provide vitamin C (if they are fresh and raw) and yellow-orange and dark green, vitamin A.Recommended intake of fruits and vegetables preferably raw to preserve its vitamins and minerals daily and abundant, especially from childhood to create a lifelong habit.Recommendation:

    * 2 or 3 fruits a day, preferring citrus and kiwi fruit because they contain plenty of vitamin C.
    * 2 slices of raw or cooked vegetables, preferring the bright yellow like pumpkin, squash and carrot, and green like kale and spinach.4 - Flour and Cereals

This group includes grains such as rice, wheat, oats, semolina, cereal flakes or swelled, their flour and products made with them such as bread, pasta and biscuits.All of them are a source of carbohydrates that provide energy for growth and physical activity, fiber and some integral variant of the B group vitaminsDespite the myth that "fat pasta" may be included in a balanced diet without fear of adding many calories, provided they are accompanied by light sauces.Recommendation:

    * 4 servings of grain per dayEach serving equals:

    * ½ cup cooked cereal
    * 2 slices bread
    * ½ cup flaked
    * 1 small plate of pasta5 - Fats and Sugars

Foods in this group mainly provide energy, vitamin E (oil), vitamin A (fat) and cholesterol (butter, cream, chocolate and sweets).Included in this group:Sugars: table sugar, sweets in general, jams, caramel, candy, chocolate and soft drinksFats, oils, butter and cream.Among these one can distinguish between those of vegetable origin (oils) and animal origin (butter, cream and fat from meat and chicken).This distinction is necessary to recommend the use of vegetable rather than animal, inasmuch as they affect the increased cholesterol and cardiovascular disease.Recommendation:

    * Limiting the use of animal fats in general, not the use of vegetable origin (oils) - Moderate consumption of sweets associated with the decay and obesity.
    * Do not encourage the consumption of soft drinks and juice drinks that contain lots of sugar, encourage the consumption of fresh fruit juices.

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  Children should eat every day with fruits and vegetables for proper growth and development for their age.
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  Parents in December should feed children well with fruits that have Vitamin C, like orange, pineapple, lemon, lime, grapefruit, guava, including measures to prevent diseases such as nasal congestion.
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  In winter they cover the children with coats, pants, gloves. scarf, hat, boots and having a good feed incleyendo milk, yogurt, cheese, cream.
  
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  Good nutrition contributes to a diet rich in protein and vegetables. consuming less sugar, fat and carbohydrates so we make the child has a balanced diet.