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Build a proper diet - tells you the food pyramid

Build a proper diet - tells you the food pyramid In healthy lifestyle is already inherently a diet. But as in the recommendations that apart often diametrically opposed, orient? Even though the food pyramid exists on the internet wealth, this is the only officially approved by the Ministry of Health of the Czech Republic.

For better orientation

The food pyramid graphically illustrates the general dietary guidelines and is a simple tool to build a balanced and varied diet. It consists of four floors, in which it is spread over six food groups. Each group is given a suggestion, how many servings of the groups we should eat per day, during the day we received food all the nutrients needed by the body. Like the classic pyramid must be built on solid foundations, and our diet must have a solid base consisting of food groups that should be present in it frequently. Towards the top of the pyramid, the recommended number of portions decreases.

First floor

What: cereals (wheat, rye, oats, spelled, buckwheat, amaranth) and articles thereof, pasta, bread, rice

Why: They are the main source of carbohydrates (mainly polysaccharides - complex sugars) that give the body energy. They also contain protein, but they do not have all the essential amino acids, so we rank among the so-called fiat. Furthermore, in small quantities contain fats that are in terms of their composition favorable for our body. Cereals are also a source of vitamins (especially B group), minerals and fiber. It operates in the prevention of many diseases - chronic constipation, obesity, diabetes, diseases of the heart and blood vessels, colon cancer, etc.

How much: 3-6 servings per day
Example of one serving: 1 slice of bread (60 g), 1 roll or bun, 1 bowl of oatmeal or muesli, 1 scoop of boiled or steamed rice or pasta (125 g)

Suitable: whole grain breads and pasta, brown rice, oatmeal and muesli, cereal porridge, millet

Less suitable: savory and sweet pastries (croissants, buns, cakes, donuts, gingerbread, cookies), sweetened breakfast cereals, dumplings

Recommendation:
Try to diversify the diet include buckwheat, millet, couscous, Quin and other underutilized cereals.

Second floor

What: vegetables of fruit
Why: The main ingredient of fruit and vegetables is water. Protein and fats (except avocados) is negligible. Fruit is unlike vegetables, a source of simple sugars, and therefore we must consume discretion. This group is a good source of vitamin C, B vitamins and carotenoids. Is also significant in fiber and other protective substances (especially antioxidants).

How much: 3-5 servings of vegetables, 2-4 servings of fruit
Example of one serving: 100 g raw leafy vegetables, a large red pepper, 1 carrot, 2 tomatoes, 1 apple, banana or orange (100 g), a bowl of strawberries, currants and blueberries, 1 glass of neat vegetable or fruit juices

Note: One serving of vegetables and fruits the size of the clenched fist of the consumer.

Suitable: fresh and cooked (boiling, stewing, roasting) vegetables and fruit, freshly squeezed juices, vegetables in sweet and sour pickle

Less suitable:
stewed fruits, marmalades, jams, dried fruit glaze, fried or pickled vegetables in oil or brine

Recommendation: To vary the diet use a wide range of different fruits and vegetables. Zařazujte the seasonal species.

3rd floor

What: milk, dairy products, lean meat, poultry, fish, eggs, legumes, nuts

Why Food from this group are the primary source of protein, but also fats and cholesterol. Milk and dairy products contain high quality protein, B vitamins, A, D, carotene and minerals - especially calcium important for the prevention of osteoporosis . A group of fish, poultry, legumes, eggs, fat-free meat and nuts is diverse in terms of quality protein. Legumes are a good source of low quality protein as meat and eggs contain the high quality. Furthermore, meat provides the body with good usable iron, iodine and fish again legumes fiber. This group is a good source of vitamins B, A, D and minerals. The fish oil contained unsaturated fatty acids of n3, which are important in the prevention of cardiovascular disease. Nuts have again a lot of unsaturated fatty acids and vitamin E.

How much: milk, dairy products 2-3 servings, lean meat, poultry, fish, eggs, legumes, nuts 1-3 servings


Example of a portion of 250
ml of semi-skimmed milk, 200 ml of yogurt in 4% fat, 55 g hard cheese (30% fat) in the dry matter), 125 g of fish, poultry or other fat-free meat, 2 eggs, a bowl (250 ml), leguminous , serving soya meat, a handful of walnuts

Suitable:
semi-skimmed milk, yoghurt and 4% fat cottage cheese, hard cheese with a fat content of 30%, sour milk products, lean meat (no visible fat) and fish and cooking, stewing, boiling or steaming in roasting, nuts and seeds, boiled eggs

Less suitable:
Fat products and cheeses, fatty meats and meat and fish and frying, bold, hard salami, frankfurters, sausages, pies, eggs prepared in fat, salty nuts, gourmet salads, canned ready meals

Recommendation:
In our diet should be fish twice weekly. Eggs are recommended four for a week. At least once every seven days we should classify pulses. To reduce the effects nadýmajících is important to have a sufficiently long soak and soaking water pouring, although this leads to loss of minerals, water-soluble vitamins and proteins. Or you can try to be a red lens that nenadýmá. Nuts can be eaten every day, but beware of the consumed quantities do have a high fat content, and thus energy.

4th floor

What: free fats, sugars, salt

Why: This food group is the top of the pyramid and should appear in the menu only to a small extent. The total amount of consumed fat, sugar and salt per day depends on the composition of foods in the diet and the so-called hidden fats and sugars.

How much: 0-2 servings

Example of one serving: 10 g fat free, sugar free 10 g, table salt - 1 teaspoon per day

Suitable:
quality vegetable oils such as olive, sunflower, rapeseed, etc.

Less suitable: cookies, cakes, candy bars, hazelnut and peanut butter, instant meals, pies, bacon, bacon, mayonnaise, tartar sauce, gourmet salads, cream products, chips, salted nuts, popcorn and cheese

Recommendation:
Fats and oils choose according to the type of cooking and because not every fat or oil is suitable for all technologies. On cooking dishes are good canola and olive (not extra virgin), sunflower too is not appropriate.

Learn how to use the food pyramid

With her help, you may simply evaluate your diet. Just do outlined in the head or created imaginary "works" do point for every consumed a portion of the food groups throughout the day and compare it with the recommended number of servings. From what you are missing in the pyramid, you can combine other meals (lunch, snacks, dinner) so that you create a balanced diet. Remember nor the other principles of a healthy lifestyle, which are the variety and regularity of meals, drinking regime and insufficient physical activity.

Food Pyramid, as well as any general recommendations based on the needs of the average person. For instance, a man who carries a very physically demanding job, you need a slightly larger portion than is shown in the pyramid.

Author: Martina Ševčíková, expert uLékaře.cz
Source: U lékaře.cz



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