Eat healthy food

Not too long ago, a healthy diet could be summed up in two simple concepts. I: Maintain a balanced diet of proteins , carbohydrates and fats . Second: To obtain the recommended quantities of healthy foods such as vitamins and minerals . If you follow these rules, you will have enough energy for your body cells and enough energy as well to prevent malnutrition diseases.

The basic concepts of healthy diet are still the same, but science has expanded. Everyone needs a combination of healthy foods including proteins, carbohydrates and fats, plus enough vitamins and minerals, but we now know that some of the options within these categories are better than others. There are good fats, which strengthen health, and bad fats, which increase the risk of infection. The same holds true for carbohydrates and proteins. With regard to vitamins and minerals, the latest ideas go beyond food deficiency diseases and now include knowledge about how these substances can affect our health - from bone strength to birth defects, and from heart health to high blood pressure.

The form of food is also important. The most healthy foods are those that are treated as little as possible, such as those made from whole grains that come with natural fibers and nutrients, instead of white flour products - which are stripped of these useful ingredients - saturated with salt, sugar and fat. Although many processed foods are "fortified" with vitamins, the treatment first removes the natural nutrients from the nutrients and fiber.

The sad fact is that processed foods such as chips, cookies, cheese, processed meats, soft drinks, and energy drinks are still the top sources of empty calories for adults and children in the United States. Within the typical American diet, 35% of daily calories come from total foods containing saturated fat (solid) and added sugar, soFAS is called by the US Department of Agriculture. They are considered high. The US Department of Agriculture recommends that we get no more than 5% to 15% of the total daily calories from SoFAS, while our remaining calories - at least 85% - are healthy foods, Whole fruits, vegetables, protein-free fat, low-fat dairy products.

One of the basics of good nutrition - getting a variety of foods from healthy food types and reducing salt, added sugar, and solid fat - this drives you to become more adventurous in eating. You can, for example, skip foods made from wheat flour and cereal to other interesting more interesting ones like quinoa, buckwheat, barley and even corn meal. If you are not sure how to cook, the instructions on the package can help. Explore new types of healthy food, or try something different when dining out. By expanding your food circle, you will experience a vast network and consume a wider range of healthy food types within your daily calorie quota that can help you launch the most powerful food battle against the disease.

<
the food chain

It is a smart idea: by arranging foods in the form of a pyramid so that healthy foods are at the bottom of the base, to indicate that these foods should form the basis of a diet, as well as putting unhealthy foods at the top of the pyramid to stimulate you to eat only small amounts. The US Department of Agriculture (USDA) developed the first food pyramid in 1992. The concept of the food pyramid is still in use, but other experts, including those at Harvard, have come up with their food pyramids.

<
Harvard pyramid for healthy eating

In the Harvard pyramid, healthy food is concentrated downwards. The narrow upper section is reserved for foods that should be eaten only sparingly, however (see Figure 1). Nutrition experts at Harvard University point out that we now know that most of the fat from plants and fish ( unsaturated fats ) is good for us, whereas those from animal sources ( saturated fat ) and many processed foods (trans fats) are unhealthy. So the sources of these different types of fat are counted separately on the pyramid according to their health benefits: healthy fats near the base, unhealthy fats in the top of the head.

Figure 1: Harvard pyramid for healthy eating

The lower section contains the broad components that are the most important. At the top are the foods that are eaten only from the original. Start at the base by exercising daily for exercise and weight control. The next step includes the most healthy foods: vegetables, fruits, healthy fats, oils, and whole grains . This should form the bulk of your diet. Blink your way up to the top of the pyramid at the top, you'll find foods like red meat, butter, eggs and starches that must be eaten originally ..

Look at the healthy food pyramid and you will see that the bulk and foundation, consisting of a daily exercise and weight control. Although good food choices lead to improving the health of people who are overweight and obese, to be truly healthy it is important to maintain normal weight and maintain physical activity. Physical activity and weight control help prevent many serious diseases.

The next level involves foods that contain good fats and carbohydrates. This level shows that the most important foods to eat are fruits, vegetables, whole grains ( good carbohydrates ), and vegetable oils (good fats).

Next come nuts, seeds and legumes. Healthy eating pyramid puts nuts and pulses in their own category instead of placing them within some patterns of meat and fish to form one category of "protein". This reflects the results that some forms of protein are healthier than others. Fish, poultry and eggs are in the same category. The following are dairy products. At the very top there are foods that you should eat less often: refined carbohydrates, sweets (bad carbohydrates), red meat (especially processed meat) and harmful fats, including saturated fats from animal products such as butter and unsaturated fats found in many processed foods.

In researching the Healthy Eating Pyramid, Harvard University scientists studied the diet of more than 100,000 nurses and male health workers who participated in two long-term studies. The researchers found that men who followed diets and closely followed the general healthy eating pyramid had a 20 percent reduction in the risk of major diseases over the next 8 to 12 years, compared with men whose diets were based on the lowest healthy food recommendations. Women in the study who followed the healthy eating pyramid generally reduced the risk by 11% compared with those who were less likely to. The great achievements came with cardiovascular disease. Where healthy diet and lifestyles reduced the risk of heart attacks even in people who were taking high blood cholesterol or high blood pressure medicines, and found that good nutrition had its own benefits independently of drugs.
The pyramid of healthy eating is not built in stone. As nutritionists learn more information over time, it will change to reflect important new evidence.
<
Principles of Food Guidance

For example, the US government is requesting a committee to review the latest nutrition science and create recommendations for the public. The 2011 guidelines from the US Department of Agriculture and the Department of Human Services emphasize the importance of weight control. In previous years the guidelines focused on nutritional elements: What is the proportion of fats, proteins, carbohydrates optimal for health? Or, what amounts to the various vitamins and minerals you need to avoid infections and prevent disease?

The slogan was: People should seek to maintain a calorie balance and eat more calories than they burn every day. If you are obese, the goal is to consume fewer calories than you burn every day in order to reach a healthy weight. Calorie control and daily physical activity are the cornerstone of the guidelines.

Why is the emphasis on weight control? It explains the report of the Dietary Guidelines, so as such: "Malnutrition and lack of physical activity are the most important factors contributing to the obesity problem that affects men, women, and children in all sectors of our society, and even the poor are overweight. Associated with diet and lack of Physical activity with the main causes of disease and mortality in the United States. "With this in mind, the dietary guidelines include these dietary recommendations to reduce and increase foods:
<
Foods that should be minimized

Limit sodium intake daily to less than 2,300 mg and reduce its consumption to 1,500 mg in people older than 51 and those of all ages who are of African descent or suffer from high blood pressure, diabetes, chronic disease In the kidneys. Consumption of less than 10% of saturated fatty acid calories by replacing them with polyunsaturated monounsaturated fatty acids and polyunsaturated fatty acids. Consumption less than 300 mg per day of dietary cholesterol . Maintain the consumption of trans fatty acids at the lowest possible level. Limit caloric intake of solid fat and added sugars. Reduce consumption of food types containing refined grains, especially those containing solid fat, added sugars and sodium.
<
I am a healthy food that should increase its consumption

Try to increase the amount of healthy foods while staying within your calorie goals.
Eat a variety of fruits and vegetables, especially dark green, red, orange, beans and peas.
At least half of the grain ration was consumed in the form of whole grains. Increase the amount of whole grains by replacing refined grains with whole grains. Eat low-fat or low-fat milk and milk products, such as milk, cheese, yogurt, and soy drinks. Choose a variety of protein foods, including seafood, lean meats, poultry, eggs, beans, peas, soy products, unsalted nuts and seeds.
Choose seafood instead of some meat and poultry.
Replace protein foods that are high in fat with solid proteins that are low in solid fat and calories.
Use healthy vegetable oils to replace solid fats where possible.
Choose foods that provide more potassium , dietary fiber, calcium and vitamin D. These foods include vegetables, fruits, whole grains, milk and dairy products.