Pyramid of healthy nutrition
This is the Healthy Eating Pyramid created by experts in nutrition from Harvard School of Public Health (Harvard School of Public Health). The pyramid is based on the best scientific evidence available for the relationship of nutrition and health. This pyramid is a guide on what and how much to eat for better health.
Healthy Eating Pyramid is based in based on daily exercise and weight control. Why? These two related elements have strong influence on your chances of staying healthy. They also affect on what and how we eat and how the food affects us. The other bricks of the Healthy Eating Pyramid include:
- Integral foods (at most meals). The body needs carbohydrates mainly for energy. The best sources of carbohydrates are products of oats, wheat bread, and brown rice. The body cannot digest whole grains as fast as processed carbohydrates like white flour. This keeps the levels of blood sugar and insulin levels by climbing and descending too fast. Better control of blood sugar and insulin can control hunger and prevent the development of diabetes, type 2nd Integral foods (at most meals). The body needs carbohydrates mainly for energy. The best sources of carbohydrates are products of oats, wheat bread, and brown rice. The body cannot digest whole grains as fast as processed carbohydrates like white flour. This keeps the levels of blood sugar and insulin levels by climbing and descending too fast. Better control of blood sugar and insulin can control hunger and prevent the development of diabetes, type 2.
- Vegetable oils. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut and other vegetable oils and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.
- Vegetables (in abundance) and fruits (2-3 times). A diet rich in fruits and vegetables may reduce the risk of heart attack or stroke; protect against a variety of cancers, lower blood pressure, works preventively to the occurrence of hemorrhoids, protects against cataracts and macular degeneration, the leading cause of vision loss in people over age 65, etc.
- Fish, poultry and eggs (0 to 2 times). These are important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease. Chicken and turkey are also good sources of protein and can have a low level of saturated fat. Eggs, which have long been criticized because it contains a lot of cholesterol, are not as bad as they think. In fact, an egg is a much better breakfast than a donut cooked in an oil rich in Trans fats or a bagel made from refined flour.
- Nuts and Legumes (1 to 3 times). Nuts and legumes are excellent sources of protein, fiber, vitamins and minerals. Many kinds of nuts contain healthy fats (almonds, walnuts, peanuts, hazelnuts and pistachios) that are good for the heart.
- Dairy or Calcium Supplement (1-2 times). Building bone and keeping it strong takes calcium, vitamin D, physical activity and more. Dairy products are a major source of calcium. But other than milk and cheese, which can contain a lot of saturated fat, there are other healthy ways to get calcium. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to choose to be products without fat or low-fat. If you do not like dairy products, calcium supplements offer an easy and inexpensive way to get your daily calcium.
- Red Meat and Butter (Use Sparingly): These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. If you eat red meat every day, switching to fish or chicken several times a week can improve cholesterol levels in the blood. Also can switching from butter to olive oil.
- White rice, white bread, potatoes, white pasta, soda and cookies (Use Sparingly): These foods can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease and other chronic disorders. Whole-grain carbohydrates cause slower, steadier increases in blood sugar that do not overwhelm the body’s ability to handle this much needed but potentially dangerous nutrient.
- Multivitamins: A daily supplement of multivitamins and mineral offers a kind of nutritional backup. This in no way to be a substitute for healthy eating or compensation for unhealthy eating. You do not need some expensive brand of vitamin supplements; they are often present in many fruits and vegetables.
- Alcohol (in moderation): Scores of studies suggest that moderate alcohol consumption reduces the risk of heart disease. Moderation is very important, since alcohol has risks as well as benefits.