THE FOOD TRAIN: 7 WAGONS OF HEALTHY EATING - NUTRITION - 2025

The food train is the classification of foods according to their nutritional content. Its objective is to achieve a healthy consumption. By knowing better the products and their contribution, it is easier to follow a balanced diet, containing the substances of all the groups (wagons), that the body needs every day.

At least one food from each group or wagon must be consumed each day. In total there are seven wagons that collect each food group.

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The first is that of cereals, tubers and banana; the second corresponds to greens, vegetables and green legumes; follows the third with fruits; the fourth with meat, egg and dried legumes; in the fifth are dairy; in the sixth the fats and in the seventh or last car, the sugars.

A varied diet, low in fat, achieving and maintaining an adequate weight, carrying out a daily exercise routine and moderating the intake of sodium (salt) and sugars are the general indications found in the international guidelines of the World Health Organization (WHO).

Good eating habits help keep not only the body healthy, but also the mind. In ancient times, for example, they were considered the best medicine. Hence the theory that according to the food they eat, people stay healthy or sick.

The 7 cars of the food train

1- Flour wagon: cereals, tubers and banana

Flours, which provide carbohydrates, are classified into cereals: rice, oats, rye and barley; tubers: potato, cassava and arracacha; and the banana.

They also include the different products that can be prepared with these such as pasta, arepas, breads, fritters and cakes. The main function of flours is to provide the energy that the body needs and thus carry out day-to-day activities: working, studying, playing, running and even breathing.

The lack of these foods leads to weakness, weight loss and malnutrition in the short term, if the necessary measures are not taken so that the body receives these nutrients.

If, on the other hand, the person exceeds the consumption of flour, he will most likely have obesity and blood sugar problems.

2- Vegetable wagon, vegetables and green legumes

A great source of vitamins and minerals are green vegetables and legumes. The diversity of colors indicates the amount and variety of nutrients present: carrots, beets, squash, green peas, green beans, string beans, lettuce, spinach and cabbage.

These help maintain good health: they strengthen the immune system (defenses), protect cells, improve digestion and prevent diseases.

3- Fruit wagon

Fruits are rich in vitamins, fiber, and water. Vitamin A is present in orange, apple, papaya, melon, mango, and peach.

Vitamin C is found in kiwi, lemon, tangerine, orange, and strawberry. They also provide vitamins E and some of the B complex (B1, B2, B3, B5 and B6).

The daily intake of the products of this group increases defenses, protects cells, prevents diseases and infections, helps to heal wounds and the good health of nails, teeth and gums.

It is advisable to eat fruits and vegetables preferably whole, rather than in strained juices, to preserve all their nutrients and avoid oxidation.

4- Car of the meats, egg and dried legumes

Here are the foods with the highest amounts of iron and protein, plus some B vitamins and minerals. It is important to note that protein of animal origin is absorbed much better than that of plant origin.

An adequate consumption of beef, pork, chicken and fish; legumes: beans, chickpeas and lentils; and egg will allow the body to form, protect, preserve and repair cells, tissues and organs. Therefore, they are essential in the healthy growth and development of children.

If, on the other hand, the child has insufficient iron and protein intake, it will cause delayed growth and developmental problems. People would also suffer from anemia, feel exhausted, distracted, and irritable.

5- Dairy wagon

Rich in proteins, minerals (calcium, phosphorus, zinc and magnesium) and vitamins (A, D and B complex) are milk and its derivatives: cheese, yogurt and kumis; which must be consumed daily to maintain healthy bones, teeth and nails as well as organs, cells and tissues.

Fundamental to physical and mental development, not consuming these products will mainly affect the growth and strength of bones, among others.

6- Fat wagon

The main function of the products of this wagon is to provide a high amount of energy to the body; in addition, to transport vitamins (A, D, E and K), protect the immune system (defenses), the bone system (bones) and other organs.

The above applies only to the good (unsaturated) fats that can be found in oils of vegetable origin such as olive or sunflower.

Also in avocado, walnuts and foods rich in omega 3 such as salmon, tuna and sardines. They are healthy for the heart and prevent heart disease.

Instead, the bad (saturated) fats are the ones to avoid. These are those of animal origin and solid ones such as lard, butter and bacon from meats, as they increase the production of (bad) cholesterol and threaten the proper functioning of the heart and blood vessels.

7- Wagon of sugars and sweets

To this belong those products that sweeten the preparations: panela, sugar, honey, chocolate, sweets, desserts and ice creams, among others.

Its main function is to provide energy to the body quickly. Moderate consumption is recommended because they can raise blood sugar and lead to diabetes and obesity.

References

1. The health train. Magazine for the promotion of health. By Center of research and documentation Educativa (Spain).
2. The health train. Magazine No. 4 for the promotion of health. Healthy leisure.
3. Education for health: feeding. By Lluís M. Carmen Martin, Enrique Banet Hernández, Carmen Buíza Sánchez, Valentín Gavidia Catalán, Javier Gallego Dieguez, Francisco Núñez Soler, Marta Fuentes Agustí, Mercedes Febrel Bordeje, Jose M. Ferrer Salillas, Cristina hail Membrado, M. José Rodes Sala, Carmina Gómez Ramon, Adela Munoz Morcillo, Isabel Ríos García, Josepa Quer Sunday, Rafael Yus Ramos, joy Rambla Zaragoza, M. Àngels room Capella, Lledó Tro Rubert.
4. Treaty of nutrition / Nutrition Treatise: nutrition human in the State of health. By Angel Gil (DRT) Hernandez.
5. Food Harrah'spress by Sandra Johana Méndez, nutritionist dietitian.