Food Pyramid is a triangular or pyramid-shaped nutrition guide divided into sections to show the recommended intake for each food group. Food Pyramid (also called Diet Pyramid) is an illustration that shows the recommended amounts of food in each food group for a healthy diet.
Daily Exercise & Weight Control
The Healthy Eating Pyramid has a picture of “Daily Exercise and
Weight Control” on its base, showing that these two related elements
strongly influence your chances of staying healthy. They also affect
what you eat and how your food affects you. Exercise and weight control
are also linked through the simple rule of energy balance; that you will
gain weight if you eat more than you burn. By exercising regularly it
will help you control your weight and it is the key part of any weight
loss effort.
Vegetables and Fruits
Vegetables and fruits are rich in color and taste. They add variety
to your diet and are a feast for the eyes, but they can do even more for
you. By eating a lot of vegetables and fruits everyday you will gain
the possibility to stay healthy throughout your life. You will create a
beneficial habit that may: lower your blood pressure, reduce your risks
of having cardiovascular diseases and cancer, protect you from losing
your vision when you are getting older and also help you from having
diverticulitis (intestinal ailment).
Healthy Fats and Oils
Healthy Eating Pyramid puts the fats and oils near the base which is a bit different and unconventional if you compare to other
food pyramids,
but it makes sense. They are inline with the evidence: unsaturated fats
are healthy fats. They don’t improve cholesterol levels and they can
protect against heart problems. Putting the fats and oils near the base
is also in line with common eating habits since the average American
gets about one-third of its daily calories from fat. This is why it is
so important to eat healthy fats.
Healthy fats can be found in vegetable oils, nuts, seeds, avocados and fatty fish like salmon.
Whole Grains
You need carbohydrates for energy and whole grain is the best source.
Research suggests that we should eat a diet rich in whole grains
because it helps controlling our blood sugar and insulin levels from
rising and falling too quickly. The reason for this is that the body
can’t digest whole grains as quickly as with processed carbohydrates
such as white bread. By eating whole grains you won’t feel hungry that
often, which will have a positive effect on your weight. It may also
prevent the development of type 2 diabetes and protect you against heart
diseases.
Whole grains can be found in oatmeal, whole bread and brown rice.
Nuts, Seeds, Beans and Tofu
Nuts, seeds, beans and tofu are all rich in protein, fiber, vitamins
and minerals. Many kinds of nuts contain healthy fats and vitamin E.
Research has even suggested that they are good for your heart
especially:
almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios.
Fish, Poultry and Eggs
Fish, poultry and eggs are rich in protein. Chicken and turkey are
also good sources of protein and are low in saturated fat. Research
suggests that you can reduce the risk of heart disease if you eat fish
rich in omega-3 fats. Salmon, trout and herring are especially high in
omega-3 fatty acids. Eggs have been said to be bad for your health
because they are high in cholesterol, but if you compare it to a
doughnut made from refined flour and cooked in oil (rich in trans fat),
eating an egg for breakfast is a much healthier alternative. If you have
diabetes or heart disease you should not eat more than 3 eggs (egg
yolk) a week. The egg whites are fine though; they are rich in protein
and a fine substitute in
omelets and baking.
Dairy (1 to 2 servings per day) or Vitamin D/Calcium Supplements
If you want to grow and have strong bones you need Vitamin D, Calcium
and exercise. You will get most of vitamin D and Calcium from your
dairy but sometimes it’s not enough. For example: If you drink one glass
of milk you will get 100 IU (International Units) of vitamin D but you
need at least 1,000 IU every day. The answer to that problem should
logically be to drink more milk or eat more dairy products, but if you
drink three glasses of whole milk you will get as much saturated fat as
13 strips of cooked bacon! So what is the solution if you want to stay
healthy and in control of your weight? How can you get enough vitamins
and minerals without getting too much of the unhealthy saturated fat?
The solution to this dilemma is to stick to no- or low-fat dairy
products and if you don’t get enough vitamin D and Calcium from the
dairy products you should consider taking vitamin D and calcium
supplement.
Use Sparingly: Red Meat and Butter
To the left at the top of the Healthy Eating Pyramid you will find
red meat and butter. It has the smallest section of the pyramid because
you should eat less of the red meat and butter. Red meat and butter
contain lots of saturated fat and may increase your risk of colon
cancer. Instead, if you switch to eating fish, chicken or beans more
often and switch from butter to olive oil, it can improve your
cholesterol levels as well as the overall condition of your heart
health.
Use Sparingly: Refined Grains (White Bread, Rice, Pasta), Potatoes, Sugary Drinks, Sweets, Salt
The reason why refined grains, potatoes, sugary drinks, sweets and
salt are placed at the top of the Healthy Eating Pyramid (together with
red meat and butter), is that you should eat/drink very little of this
kind of products. They increase blood sugar levels, making you feel
hungry quickly with the results that you eat more and gain more weight.
It may also cause diabetes and other chronic disorders. A new addition
to the Healthy Eating Pyramid is that it says “Use Sparingly” next to
the salt shaker. Research has found that high-sodium diets increase risk
of health problems causing heart attack and stroke.
Multivitamin with Extra Vitamin D (for most people)
If you look to the left of the Healthy Eating Pyramid you will find a
bottle of multivitamin and multimineral supplement, emphasizing vitamin
D. It is not suggested to replace healthy eating rather fill in the
nutrient holes that sometimes occur. There are supplements that don’t
cost a lot of money that will do just fine. Look for a multivitamin that
meets the requirements of the USP (U.S. Pharmacopeia), an organization
that sets standards for drugs and supplements. Then look for the
standard RDA-level
(Recommended Dietary/Daily Allowance)
which
will be enough for most nutrients, except for perhaps vitamin D.
Vitamin D is important for your bones and new research even suggest that
some extra vitamin D (1,000 IU per day) can help lower the risk of
colon and breast cancer. People who live in the northern parts during
winter or have darker skin will need extra vitamin D (3,000-4,000 IU per
day). If you are unsure, ask your doctor to check your blood level.
Optional: Alcohol in Moderation (not for everyone)
According to studies the risk of heart diseases may reduce if you
have a moderate amount of alcoholic drink. In general however, the risks
of drinking, even in moderation, exceed benefits until middle age.
Women should avoid alcohol during pregnancy.
FOOD PYRAMID is totally important for leading our healthy life style~
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