Mediterranean vs Palaeolithic: a diet of research to feed good health
Variety and moderation of a food pyramid are the foundation of balanced nutrition, “basis” for adequate nutrition.
The next step in food pyramid, is placed high protein foods (milk, cheese, fish, meat or meat products with a low fat content), white meats are recommended in preference to the red. Top of the pyramid is occupied by fat and sugary foods, with the recommendation that they are rarely eaten in small quantities.
If people can not eat a certain group (vegetarians), they must ensure that their part of the same nutrients, but other products (fruit juice with calcium, calcium provided cereals fortified with calcium, iron, spinach, beans, lentils, peas).
In addition, the food pyramid must be supplemented with physical activity. Evidence indicates that regular physical activity reduces the risk of chronic diseases like hypertension, stroke, ischemic heart disease, type 2 diabetes, colon cancer and osteoporosis. 30 minutes of exercise a day is sufficient to reduce the risk of these diseases.
A balanced diet means a diet that contains adequate proportions necessary nutrients our body health. Our body contains about 60% water, 16% protein, 10-25% fat (15-30% in women), 5% minerals, 1% carbohydrate.
For good diet we need a high intake of certain foods. These are called macro nutrients and include: carbohydrates, lipids and proteins. Also we need a smaller amount of other foods, they are micro nutrients and include vitamins and minerals. An important part of a balanced diet is the fiber and water. Water is necessary for all reactions in the body. We need about 1.5 liters of water per day.
As many foods that contain several types of nutritional elements still difficult to achieve a balanced diet. Food Pyramid was created to teach you what types of foods and how much can be consumed.
Thus, food located at the bottom should be consumed in greater quantities than the tip. As you climb the pyramid, less of the foods can be consumed.
Group 1 – fats, oils and sweets
These foods are placed at the top because they have not eaten too often. This group includes butter, fats of any kind, biscuits, sweets, cakes, sugar and sweet drinks. Fats from nuts, or seeds are unsaturated fats are healthier than saturated ones found in dairy products and meat. Group 1 foods should be eaten in small quantities.
Group 2 – meat
Group 2 includes red meat, chicken, fish, nuts, seeds, soy products, hamburger. These foods have a high content of protein, fiber, vitamin E and B6, minerals like calcium, iron or zinc. Acetate can be served food 2-3 times a day.
Group 3 – milk and milk products
Dairy products contain high amounts of calcium are the healthiest fat products are consumed and 2-4 times per day. Examples of dairy products: cheese, milk, margarine, yogurt, etc..
Group 4 – fruit
This group includes fresh or canned fruit. Fruits are rich in vitamins, the most common being vitamin C. The fruits also contain vitamin A. Canned and syrups are not as healthy because they have a high content of sugar and therefore calories. Fresh fruits are low in calories and fat and are recommended to be consumed 2-4 times per day.
Group 5 – Vegetables
This group includes all vegetables. Contains foods that are low in fat but rich in vitamins and fiber. Some vitamins are destroyed by cooking. This group needed 3-5 snacks per day.
Group 6 – foods with high starch
This group includes bread, cereal, rice, pasta, potatoes and is at the bottom. This group has consumed more food than other groups of the pyramid. Approximately one third of the daily diet of foods must be represented in this group. Foods in this group contain more starch and carbohydrates are important for the body to provide energy. May also contain minerals, vitamins of group B and fiber. Highly processed carbohydrates like white bread is not very healthy.
How to make sure that my diet is balanced?
Studies in Britain have shown that most adolescents eat too much fat and too little fiber. Daily diet can become healthy if:
- Skimmed milk instead of whole milk;
- Eat more starchy foods such as bread, cereals, potatoes, pasta and rice;
- Eat more fruits and vegetables;
- Eat more fiber foods such as fruits, whole grains.
A healthy lifestyle is not you with biscuits and grilled pork collars. Need a quick nutritional guide that will show you how to combine foods to keep your figure. You can find analyzing less food pyramid.
Changes are so simple you can do to improve your lifestyle and feel full of energy, that you wonder that you have not done before.