In order to stay healthy, you have to eat a variety of nutritious foods every day. It's not that easy to eat healthy though, and that's where the Food Guide Pyramid can help you out!
The Food Guide Pyramid is an easy way to learn about healthy eating. Just think of it as a puzzle of nutrients that your body needs every day, and also the five major food groups are the puzzle pieces. Ever wish there is a quick-reference guide to remind you of the basics of good nutrition and healthy eating? Whether it’s tough for you to track the number of grains, meats, fruits, veggies, and dairy products you’ll need each day, just think back to the food groups or food pyramid that people learned about as kids.
Guide To The Food Pyramid
The bottom of the pyramid is the bread and grains group. There’s a variety of different types of foods that fall into this category. According for this pyramid, a healthy diet contains six to eleven servings of the breads and grains per day. One particualr single serving would be half of a cup of rice, cereal or pasta a treadmill slice of bread. Another aspect to consider is the type of grain. The pyramid recommends the vast majority of the bread and grains you consume are whole grain, such as whole wheat bread, brown rice, whole-wheat pasta, or oatmeal.
The Healthy Eating Pyramid sits on the foundation of daily exercise and weight control. Why? Both of these related elements strongly influence your chances of staying healthy. They also affect what you eat and just how your food affects you.
Exercise and weight control will also be linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you consume each day, there’s nothing left over for storage in fat cells, and weight continues to be same. Eat more than you burn, though, and also you end up adding fat and pounds. Regular exercise will help you control your weight, and it is a key part associated with a weight-loss effort.
The body uses carbohydrates mainly for energy, also it can get them from many sources-some healthful (beans, vegetables, fruit, whole grains), and some not (sugary sodas and other drinks, sweets). The very best grain sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They provide the outer (bran) and inner (germ) layers together with energy-rich starch. The body can’t digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better charge of blood sugar and insulin can keep hunger at bay and prevent the development of type 2 diabetes and heart disease.
Milk, Yogurt, And Cheese
This food group is definitely an important source of vitamin A, vitamin D, calcium, and protein. Vitamin A is important for healthy eyes, skin, and hair. Vitamin D helps your body absorb calcium and use it for healthy bones and teeth, together with muscle and nerve functions. Protein within the body is made from the building blocks called amino acids. Protein’s main functions are to repair and maintain body tissues, produce hemoglobin to hold oxygen to the cells, and convey antibodies and enzymes. Some of the amino acids in protein are made by the body; others must be obtained within the diet. Excess protein is converted to fat within the body and stored.
Healthy Fats And Oils
Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they’re okay to eat? Although this recommendation appears to go against conventional wisdom, it’s exactly using the evidence and with common eating habits. The typical American gets one-third or more of his or her daily calories from fats, so placing them close to the foundation of the pyramid makes sense. Note, though, that it specifically mentions healthy fats and oils, not every types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils; trans fat-free margarines; nuts, seeds, and avocados; and fatty fish such as salmon. These healthy fats not just improve cholesterol levels (when eaten in place of packaged carbohydrates), but the fats in fish may also protect the heart from sudden and potentially deadly rhythm problems.
Vegetables provide many of the vitamins and minerals required for good health. Because vegetables contain many different vitamins and minerals, it’s important to have a variety of them in your diet. Vegetables offer fiber to aid in elimination of body wastes. Make sure to scrub vegetables before cooking. Ideally, vegetables ought to be steamed, microwaved, or eaten raw. Occasional stir-frying is acceptable. Boiling vegetables is alright, but some of the vitamins and minerals will be lost towards the cooking water.