If consumed in the form of juice it is good that it is prepared in the house without adding sugar 39 , Meat and eggs. The foods in this group are high in protein - a basic element that enters into all the cells in the body. Besides protein, meat consumption brings vitamins, iron and zinc to the body. Daily consumption of meat in moderate quantities is indicated because the fat content it provides to the body must be taken into account.
It is preferred to eat fish, chicken, turkey, as opposed to pork or beef 41 , Also, the preparation process is extremely important, being indicated the removal of the fat and its cooking in the barbecue or oven and not in the fried form.
Regarding the consumption of eggs, it is good that they are not consumed daily because they have a high cholesterol content and the way of preparation in fried form is well avoided 43 , 44 , Dairy products.
These foods provide vitamins, minerals, proteins with high biological value to the body. It is an important source of calcium, which is necessary for the development and maintenance of bone and dental integrity 45 , The energy value of these foods varies depending on the amount of fat they contain.
The excessive consumption of cheese can have negative consequences on the body because they contain saturated fats or bad fats as they are called in the people 47 , 48 , Fats, sweets, oils. This food group represents the top of the pyramid, characterized by its high caloric intake, but without satisfying all the nutritional principles.
Sweets, sweet carbonated drinks, chips, are small food pleasures that should be consumed in moderation 50 , Given the fats, they can be of animal origin butter, lard, bacon, whey or vegetable oil, margarine. The excessive consumption of foods in this group predisposes the body to obesity, cardiovascular disease and diabetes. Despite these major disadvantages, the intake of vitamins A and E that the fat provides to the body should not be ignored 52 , 53 , Foods that can be consumed in larger quantities are at the base of the pyramid 56 , These are fruits and vegetables, and then foods high in carbohydrates, milk and derivatives.
As we climb the top of the pyramid, we see foods that we have to limit their consumption, fats, protein, wine, beer, sweets 58 , It also of course includes water consumption and physical activity Climbing each floor of the pyramid correlates with decreasing food quantity, but it must be understood that no food is forbidden. It is only recommended that it be consumed in moderation 61 , Therefore, the food pyramid is based on the concept of balance between the 3 nutritional principles.
Specifically, there is a clear delineation between proteins, sugars, fats, foods that can be consumed in large quantities, without endangering health 63 , The food pyramid is addressed to all persons, except in cases where doctors prescribe a certain diet to the patient, or when it comes to children, sportsmen, pregnant women, people with special needs and so another food conduct is required.
The food pyramid is designed to make healthy eating easier. Healthy eating is about getting the right amount of nutrients - proteins, fats, carbohydrates, vitamins and minerals you need to maintain a healthy state of health.
The human body is extremely complex, and a proper diet is one that is specific to each individual. In addition, in establishing a diet, one must take into account the health status of each. Although purely informative, carefully read, the food pyramid provides extremely useful information about the foods we should be consuming daily and especially the proportions in which they should be contained in the amount of food a day.
Thus, the food pyramid is a practical and flexible tool that has appeared in the population's aid, indicating the foods suitable for maintaining the state of health. Healthy eating guidelines Print Your body needs lots of different nutrients to stay healthy. New healthy eating guidelines for children aged 1 to 4 Children need lots of different nutrients to stay healthy. What's on each shelf of the pyramid? Cereals, breads, potatoes, pasta and rice Vegetables, salad and fruit Milk, yogurt and cheese Meat, poultry, fish, eggs, beans and nuts Fats, spreads and oils Food high in fat, sugar and salt There are seven key messages that will help us all building good eating habits for children.
Healthy eating habits last a lifetime - Parents should eat a variety of healthy foods at home to lead by example and instill healthy eating habits from an early age.
Happy Healthy Mealtimes Small servings for small tummies - Children aged 1 — 4 years old should be given 3 small meals and 2 to 3 healthy snacks a day. Some examples of portion sizes Healthy snack ideas Milk is essential - Offer your child 3 servings of milk, yogurt or cheese every day. Limit treat foods - To avoid childhood obesity, you should only allow your child tiny amounts of foods high in fat, sugar or salt just once a week.
Offer them water or milk instead. Stick to a routine - Start every day with a healthy breakfast and stick to regular times for meals and snacks. Healthy dinner ideas What makes a healthy dinner? How to eat well on a budget When it comes to saving on your food shopping bill, there are lots of ways you can get the most for your money. Follow the "Healthy Eating Food Pyramid" guide as you pick your food.
Grains should be taken as the major dietary source. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Whether you follow the one developed by the U.
S Department of Agriculture or another authoritative source, food icons play a crucial role in establishing and sustaining healthy, well-balanced eating habits. They serve as a visual reference for what to eat in what amounts and help you get a variety of nutritious foods into your diet each day. The primary benefit of food pyramids is that they provide dietary guidance in an easy-to-follow visual format.
It serves as a simpler way to represent healthy eating patterns. The idea is still the same, to illustrate the five food groups -- fruits, vegetables, grains, protein and dairy -- as a means to help you build healthy, well-balanced meals.
0コメント