According to WHO (World Health Organization), it was established Food Pyramid in a document named ”Healthy living. What is a healthy lifestyle?”, from 1999.
This pyramid ranks the most important foods for a healthy lifestyle, beginning with the base that represents foods that bring energy to our body and as we go up to pyramid top we discover foods that we should eat less.
Potatoes, bread, rice and cereals
These foods favor weight gain only if they are cooked or associated with fats. So, if they are eaten normally they don't fattening. Their main role is to bring energy to our body for performing our daily activities. These foods are a good source of proteins, vitamins and minerals and must be included in every meals. Whole cereals are rich in fibers, and fibers prevent constipation and bowel diseases.
Vegetables and fruits
Vegetables are the main source of minerals and vitamins. We should eat fruits and vegetables that are in season. Beans and lentils are an excellent source of minerals. It is important to eat many green vegetables because are an important source of iron (Fe). It is recommended to eat raw fruits and vegetables and avoid canned, dried or frozen fruits or vegetables.
Meat and fish
If we eat animal fat we are prone to serious health diseases. Our body need very very very little animal fat, yet we still consume this king of fat in large quantities. Saturated fats are found in pork, beef and other food products prepared with them. High consumption of saturated fats lead to obesity and implicitly to heart disease. Unsaturated fats are found in fish meat, chicken, turkey and duck meat, in eggs and beans. Be careful!!! High consumption of any type of fat can have negative repercussions on your health.
Milk and dairy products
Milk, cheese and yogurt are important sources of proteins, vitamins and minerals. These are also rich in animal fats. For a healthy lifestyle it is important to eat milk and dairy products. Skimmed milk contains fewer fats and is more appropriate for adults.
Fats, oils and sugar
Pyramid top is represented by these foods, what means that we should eat as little as we can. Pay attention!!!t To avoid weight gain never eat butter associated with bread. Try eliminate sugar because it brings extra pounds and dental problems.
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