Eating is one of life's pleasures. Enjoy a wide variety of foods and follow the food pyramid suggestions (see below) and the nutrients and energy you need to consume a healthy adult. No food or foods are "good" or "bad." You are what you eat for a period of time that counts.
A healthy adjustment and maintenance diet has many benefits for you -It helps maintain an ideal weight the risk of many common health problems is reduced, for example. diabetes, heart disease, hypertension, certain cancers, gallstones and constipation strengthens the immune system and helps fight infections helps to cope with stress Healthy food pyramidUse the health pyramid to help make your food choices of food. Remember, diversity is important.
The "eat" food at the bottom of the pyramid are low in fat, high in fiber and are better to "fill". The foods in this group are cereals such as wheat, oats, rice, barley, rye, corn, vegetables and fruit. Beans can be eaten whole, into flour for breads and cereals and milled cereal ready to eat. These foods are a rich source of energy, fiber, minerals, vitamins and phytochemicals.
Legumes such as beans, lentils, peas, beans, chickpeas and beans contribute to protein and iron. The iron of this group is not as available to the body than iron in red meat, but it can be improved by the consumption of these foods with other foods containing ascorbic acid (vitamin C).
Choose wisely "consume in moderation" foods. The foods in this group are high in protein and a variety of vitamins and minerals. Milk, cheese and yogurt are excellent sources of calcium. Meat, poultry, fish and eggs are a good source of protein, iron and certain vitamins. Like most foods in this group are high in fat choose lean cuts and reduced fat varieties.
The "eat less" foods. These foods are high in sugar, fat, salt or alcohol. In small amounts, as part of a balanced diet, foods from this group should not cause concern. Too much or too often can affect your health, waist line and your sense of well-being.
What is a service? How much should you eat each day?
"Portion" varies widely. The following is a guide for general use "serve" sizes and the number of serves food that is recommended per day.
Breads, cereals and pasta
Serving Size: 1 slice of bread or 1/2 cup cooked or ready to eat cereals Recommended daily bread and cereals 5 aces
Serving size: 1/2 cup cooked vegetables, 1 small potato or 1 cup salad Recommended daily: Vegetables: five aces
Serving Size: 1 medium sized fruit, 1 cup cooked or canned fruit or 1/2 cup juice (juice to choose less often)Recommended daily: Fruit: 2 aces
Meat, fish, poultry, eggs and legumes
Serving Size: 70-100g cooked meat, 1/2 cup cooked beans, 2 small eggs, 1/3 cup nuts Recommended daily meat, fish, poultry: 1 serving
Milk, yogurt and cheese
Serving Size: 1 cup (250 ml), 2 slices (40g) cheese or yoghurt 200 g Recommended per day: milk, soy milk, cheese or yogurt: 2 aces
A note about fats and oils!
All fats are at the top of the pyramid and should be limited. The unsaturated fats like those found in many margarines and spreads, when included in a low-fat diet plan can be beneficial. These are usually labeled "polyunsaturated" or "monounsaturated" and include sunflower, safflower, corn and soybean which are polyunsaturated or olive, canola and peanut oils are primarily monounsaturated.Saturated fats are the type that can increase the risk of heart disease and should be avoided whenever possible or eaten only in small quantities.
Vitamins and minerals
Most Australians should be able to get the vitamins and minerals they need by eating a wide variety of regularly elected by the two lower sections of the healthy food pyramid diet. Vitamin supplements do not compensate by eating poorly. If you think you may be at risk and require additional supplements talk to your doctor or dietitian.
Many people eat three meals a day. Others prefer five or six small meals or snacks. Either he is fine. However, it is difficult to meet the needs of your body if you only eat one or two meals a day. Breakfast is an important meal and an opportunity to start the day with the frequency of consumption of the lower part of the healthy diet pyramid. Eating breakfast has been shown to help control and even lose weight.
Some things to remember
Keep an eye on your weight Only eat what you need - balance what you eat with what do Eat some fibers to each meal Eat less fat, sugar and salt Take only a little alcohol
The rewriting of the article source: Here.