The new food pyramidThe foundation of the pyramid is physical activity. Even if you ate healthily, a little move, do not avoid obesity, which leads to cardiovascular disease and diabetes.
Warning! It is also necessary regular weight control, as well as the daily drinking water. The following products are placed, the more you should consume them, and the higher - the less.
First floor of the food pyramidThe basis of the diet should be fruits and vegetables. Day Eat at least 400 grams of vegetables and 100 grams of fruit.
Warning! Add vegetables to every meal. Ideally, they accounted for at least half the plate. The healthiest are raw because cooking (especially long) destroys their health benefits.
Take care of their variety of colors: each color affects something else in the body. Half of the vegetables consumed should be green.
Second floor of the food pyramidWhole grains and good fats.
The former should be included in most meals. These are:
- wholemeal bread; paddy rice; thick cereal, which will provide you a lot of B vitamins, minerals, starch, fiber.
Vegetable fats (olive oil, oils) reduce the concentration of disadvantage fraction cholesterol - LDL. Day eat 2 tablespoons (oil, refined eat raw, stir-fry for refined).
Third floor of the food pyramidVegetable legumes and nuts.
Warning! Because of their high calorific value eat small portions (not more than 30 g).
They help lower LDL cholesterol, regulate blood sugar and blood pressure, protect against cancer.
Fourth floor of the food pyramidFish, eggs, poultry.
Fish will provide you with valuable protein.
Warning! You must make a choice: fish, poultry or eggs - not all in one day.
Oily fish are a source of marine omega-3 fatty acids, which improve brain function, protect against heart disease and circulatory system, are good for the eyes and bones, inhibit the growth of cancer cells.
With poultry are the best turkey breast and chicken (without skin), boiled, grilled, steamed without fat.
Warning! Recent studies have shown that eggs do not raise LDL cholesterol levels. They are source of amino acids and essential fatty acids. They contain antioxidants, iron, vitamin B12 and folic acid.
Fifth floor of the food pyramidDairy products and calcium supplements.
Milk, kefir, yogurt with reduced fat cream cheese and p from time to time - cheese. If necessary - calcium supplements.
Summit food pyramid
Red meat (pork, beef) eat as little as possible - 2 times a month. It contains unhealthy saturated fat is high in calories.
Warning! It may contribute to cancer development, mainly the stomach and colon.
With diets exclude white bread, small, overcooked pasta, white rice, sweets, all highly processed milk.
Water and spicesWarning! Every day, drink up 6-8 glasses of water.
Use spices and herbs. Mild (eg. basil, thyme or oregano), as well as sharper with capsaicin (chili pepper). Replace them salt - if you use it too much.
Warning! Our body is able to save he needs sodium. Therefore, you can bypass without salting dishes, especially with a lot of salt in finished products, eg. In bread.
Enrich their diet with potassium, which promotes the excretion of sodium, thus controlling the pressure. It prevents swelling and promotes weight loss. Rich in potassium and low in sodium include vegetables and fruits, especially dried apricots, avocados, bananas, potatoes, celery, kiwi, tomatoes, grapefruit.