It is important to know all the aspects about the nutrition because our health status will notably depend on our decisions when it comes to consuming food.
The food, nutritional or alimentary pyramid, is a method used to analyze and learn which are the basic food groups that we have to introduce daily and which ones we have to select in a more controlled way.
We want to explain what is this food pyramid, what is it for, its importance, the new pyramid that has been released and that you probably do not know and what is the diet that the smallest of the house have to follow.
What is
What this pyramid proposes is the correct distribution of the food groups and it does so in a very visual way, by steps, sizes and colors.
- In the lower echelon appear most of the complex carbohydrates.
- In the central steps we find the foods that contain carbohydrates, but in less quantity, in addition to the proteins and fats and a high content of vitamins.
- In the following, the foods that contain more fat and simple carbohydratesThey are the foods that have the most calories and therefore, if they are not consumed in moderation, they are recommended to take less and more control.
Act quickly. get a rough idea of these food groups, since if we do not know what effects they produce in our body we can put it in danger or we could gain weight.
Here are some lists to make the information and food groups clearer for you.
- Foods to be consumed to a lesser extent: simple sugars and fats. As is lard, butter, jams, jellies, milk chocolates, honey, pastries, ice cream, the vast majority of sweets and desserts.
- Pyou can consume in greater proportion: complex carbohydrates, such as cereals, legumes, flours and grains. Rice, pasta, semolina, etc.
- Protein foods: They are beef, pork, lamb, chicken, sausages, cold cuts, fish, shellfish, cetaceans, cheese of all kinds, milk, other dairy products and eggs.
- Foods rich in vitamins and minerals they are mostly vegetables, vegetables, tubers, fruits and nuts.
The amount of food to be consumed has to be based on your weight, age, gender and the physical activity you do.
Keep these basic nutrition rules in mind
When we want to find success we have to have as much information as possible, therefore, we leave you these very simple rules to follow so that you know well how to eat healthy.
- In the variety is the taste and as for the foods more. That is, it combines many foods so that the body is nourished in all the aspects and biological values that each one of them contributes to us.
- It is very advisable engage in physical activity to improve or maintain weight bodily. Sedentary life can lead to various diseases in the future.
- Ingest whole grains, fruits and vegetables every day.
- Try to keep a diet low in saturated fat, because you could have cholesterol.
- Moderate intake of sugars.
- Evita an abusive use of salt, because it can cause hypertension and fluid retention.
- If you drink alcohol, do it in moderation is full of sugars and empty calories.
Importance of the food pyramid
It is important to know about the existence of this food pyramid since in a very visual way it allows us to organize in a simple, logical and clear way the basic foods of our diet.
We must try to carry it out so as not to endanger our health, we must find an appropriate weight for our age, our sex and physical activity.
We tell you a little about the measures and servings that should be consumed approximately from some of the food groups.
- Eat fruit every day. Fresh fruit and no packaged juices.
- Cereals, potatoes and legumes they would have to be present in our diet. Better to select whole grains.
- Dairy they also have to be present.
- Boost protein intake, whether of animal or plant origin.
- Drink plenty of water, it is important to keep your body hydrated.
- Reduce shawl at meals.
- Do not abuse fat, even if it is the extra virgin olive oil.
- The confectionery They should not be as usual food, we must reserve for more special occasions.
New food pyramid
A new proposal for a food pyramid arises, this occurs because for the first time nutritional supplements are taken into account.
The Spanish Society of Community Nutrition, increases in its food guides, this proposal so that they are taken into account when talking about basic food. Always taking into account the opinion and advice of a professional.
There are several nutritional supplements that have been consumed and acquired more easily and steadily, of which the following stand out:
- Protein supplements, intended for those more athletic people.
- Vitamin D supplements, the vitamin that the sun gives us. Which is intended for the elderly or children who are hardly exposed to its rays. The problem is that vitamin D is not found in many foods, and to achieve good levels you need to be at least 20 minutes in the sun in young people and 30 minutes in adults.
On the other hand, this new pyramid emphasizes physical activities, suggesting that you have to do a daily physical activity of 60 minutes.
An hour allotted to get a emotional balance, an energy balance. Sport, whether it is going for a walk or going swimming, brings us great benefits.
On the other hand, they suggest that improve techniques in the kitchen, cook healthier and drink 6 to 8 glasses of water.
