Eating healthy
foods and actively moving by doing physical activity are the two important
things that can help improve your health. Not even a single menu of foods that
can provide a variety of nutrients needed by the body. You can make the food
pyramid Guide for choosing healthy foods as well as determining the appropriate
portion.
The food pyramid is
a nutrition guide other than one dinner plate guide that can be used to plan
your healthy diet, by type and size of servings healthy food in the form of a
pyramid
Set the eating
patterns, in the long run, is more important than just paying attention to food
in one meal only. If you get the nutrients it needs exactly, you can keep your
health, while also achieving your ideal weight.
There are four
levels of or part of the food pyramid that each level provides some type of
food. From the type of food, one can not
replace food items from other groups. Because there is no type of food is more
important than other types of food, everything you need to meet daily
nutrition.
Following the food
pyramid levels as well as the size of servings of each food group you need to
know:
Level 1
Beat the most basic
level of the pyramid, consists of a type of food that come from whole grains
(cereals) and most widely consumed each day, such as bread, cereal, rice, and
pasta.
For this type of
food, the recommended servings of 6-11 servings a day. Measure equivalent to 1
serving: 1 bread or cut 1/3 cups rice.
Level 2
Consist of foods
that come from plants, fruits, and
vegetables, the very body needs to get the intake of vitamins, minerals, and
fiber.
In the Group
fruits, you can consumption 2-4 servings
in one day, with 1 serving of fruit equals to 1 medium-sized fruit, 3/4 glasses
of fruit juice, or 1/4 cup of dried fruit.
As for the
recommended servings of vegetables, amounting to 3-5 servings. 1 serving of
vegetables is equivalent to 1 cup of raw vegetables such as carrots, broccoli,
lettuce or spinach, 1/2 cups cooked vegetables, or 3/4 cup vegetable juice.
Level 3
On the third level
pyramid consist of two groups of foods that are mostly derived from animals
like milk, yogurt, cheese, meat, poultry, fish, eggs, and nuts. What kind of
food at this level, it is important to
obtain the protein, calcium, iron, and
zinc for your body.
For this type of
food at this level, the 2-3 recommended servings a day. For processed milk food
serving, equivalent to 1 serving: 1 cup milk, or 1.5 ounces of processed
cheese.
One serving of meat
equivalent to 3 ounces of beef, chicken, fish, and other types of meat. In
addition to the meat, the food at this level can also be replaced. One ounce of
meat can be substituted with 1/2 cups canned peas, 1 egg, 3/4 cup of beans, or
2 tablespoons peanut butter.
The easy way to
measure the portion of meat is 3 ounces of meat for the same size with a deck
of cards or the Palm-sized woman.
Level 4
Located at the very
top or the tip of a small pyramid
consists of fats, oils, and sugar. These types of foods include salad
dressings, creams, butter, margarine, sugar, sweets, soft drinks, and sweet desserts.
What kind of food
at these levels only contain a few
calories and nutrients, necessitating limited users. Foods that contain high
levels of sugar or salt is not good for your health as well with oil. If
consumed excessively can cause a variety of ailments such as high blood
pressure, diabetes, heart disease, and stroke.
One serving of fat
is equivalent to 1 teaspoon of the oil, 1 tablespoon mayonnaise or salad
dressing, or 1 slice of bacon. While 1 serving sweet manakin, equivalent to 1 plain doughnut, or 1 teaspoon sugar or
honey.
The food pyramid
above can help you to choose the type of food and control the amount of intake
in accordance with their respective offices. Also,
consult with Your nutritionist about the best diet for you.
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