Balanced Diet and Food Pyramid
July 24th, 2010 | 
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Good nutrition is essential for good health and prevent disease. Junk food can make us victims of: overweight, high cholesterol, diabetes and many other diseases associated with poor nutrition. We have the ability to choose the quantity and quality of our food, and time consuming. Generally eat more than necessary and foods high in animal fats that fill our arteries and our heart damage, among other things. Some of the anomalies to feed are:
“Excess consumption of calories.
“Preference for products of animal origin.
-Excessive fat intake.
High-protein intake.
Low-carbohydrate supply.
Low-fiber intake.
We are what we eat. How to establish a balanced and healthy diet? Being in touch with our body and therefore understanding their needs. Also, and practically, time of day you consume food and adequate. The keys to health today are basically in reducing food intake, as well as exercising regularly to improve the quality of life.
Understanding the body’s needs means understanding how the different food groups-carbohydrates, proteins, fats, vitamins, minerals and trace elements, meet these needs.
Food Groups
Consider briefly the different food groups and their functions in nutrition: In terms of the proportion is important to approach the ideal balance of proteins, fats and carbohydrates, which although staff can generally be calculated on 15/25/60, respectively.
Sometimes the emphasis is, in general terms in the consumption of protein and fat as an indicator of adequate nutrition. But it is advisable to reduce consumption of protein and especially fat, to the benefit of increased consumption of carbohydrates. This is to reduce the “accumulation of energy in the long term, such as fat, and get more energy,” immediate “as provided by carbohydrates or sugars.
Carbohydrates provide quick energy to the body, among which are cereals, pasta, potatoes, rice and represent 50-60% of total calorie intake. Proteins are used to form tissues and found in meat, egg, fish, legumes and dairy, in a balanced diet represent 15-20% of total calories. Fats are used by the body to generate backup power, use slow and certain structures. Can be found in animal fats-more harm to the organism, and vegetable oils. Up 20-30% of total calories you eat and, within types, it is recommended ratio: Less than 10% saturated fat, less than 6% of polyunsaturated fatty acids, 80% of monounsaturated fatty acids.
Also do not forget the importance of drinking plenty of water, directly or from foods containing a large amount, like fruit. Remember that “we are” 65% water. In addition, minerals and vitamins play an important role in the smooth functioning of our body, so it should be eating foods that contain them.
It is recommended to take 3% fiber (cellulose, pectin) found in cereals, legumes, vegetables, fruits and nuts, all of which are necessary to activate the mobilization into the intestine, with the usual elimination of constipation and its consequences.
Food Pyramid
The Food Guide Pyramid illustrates the above easily. In the bottom of the pyramid you’ll find foods that should form the basis of a balanced diet of all people. As it moves up the food pyramid will find less necessary along with the portions to be eaten. This pyramid is a user-friendly guide, it is recommended to learn it and use daily.
Some recommendations to eat
Eat fresh food, the best quality you can pay. Do not eat unless hungry. Do not drink unless you are thirsty. If you’re hungry and drink instead of eating, fluids dissolve digestive enzymes and reduce their juices.
Sit down when eating, do not stop. When eating, eat. Focus on food. Chew well, at least 32 times per tablespoon. This allows the digestive enzymes do their work properly. Eat at a moderate speed. Do not swallow quickly.
Fill one third of your stomach with food, one third with water, and leave one third empty. Eat no more than a portion that fits on both hands. Overeating enlarged stomach, so more will need to eat more. Overeating also creates toxins in the digestive system.
During meals do not take cold drinks or fruit juices, hot sip of water between bites of food. Honey should never be cooked, if it is, the molecules are converted into a paste that sticks to the mucous membranes and gradually cover the channels, producing toxins.
“If we could give every individual the right amount of food and exercise, much or little, we would have found the safest way to health.” Hippocrates
“Choose foods according to your constitution. They will feed you and do not irritate your doshas (energies). Choose foods appropriate for the season. “Charaka Samhita
the food pyramid always calls for low carb and high protein diet but ease up on dairy products as well-,,
the food pyramid always calls for low fat high fiber diets, that is why i always stick into it ,*;
,,, I am very thankful to this topic because it really gives up to date information :~;