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Starting the day with a healthy breakfast is easy to say. But what is a healthy breakfast? How do we decide what to have and why? This is the first in a series of three articles that help to understand what your body needs to get off to a great start the day.
The Food Pyramid
For the last sixty years or so, the nutritional recommendations political evolved from the proverbial apple a day for food wheel and have now come to the various versions of Food Pyramid .
Food Pyramids organize food groups graphically. The food groups are:
- Grains
- Vegetable
- Fruits
- Dairy
- Meat, fish and beans
- Oils
Traditionally, higher food group pyramid in the lower part of the group should be in your daily calorie intake.
latest version of the food pyramid changed the presentation of the food way groups should be present in your diet. The face of the pyramid is now made up of colored wedges run down from the tip to the base. Each color represents a food group. Latitude wedge at the base of the pyramid now shows how much of that food group should make up your daily calorie intake. (You’ll find a link to the food pyramid at the end of this article.)
The striking and welcome innovation in this pyramid is not the organizational change in food groups. It is to add movement to your daily regime. Nutrition without exercise is only half the solution as exercise without proper nutrition will create only limited success. Steps lead up to the left side of the pyramid and the man is shown walking up these steps. You can take this literally walk up stairs instead of taking the elevator. I’ve talked more about other ways to practice in another article (Wellness -? Hoax, promote or Real) Basic recommended level exercises corresponding to brisk walking for half an hour a day and it does not necessarily have to be in one go.
The Food Groups
Let’s have a look at individual groups of food now.
Korn are the largest single group. If we take the fruits and vegetables together, however, this combined group wins hands down. This means that the largest part of your daily calories Our intake should be from fruits and vegetables on aggregate, grains, dairy products, then meat, fish and beans, and finally oils, the group is so small that it has not even got its own logo its roots pyramid. It is a tiny wedge between fruit and milk.
Water
One big omission from this food pyramid is water. Water is important. And yet so many people complain that they simply can not drink so much water
If someone stood next to them, pointed a loaded gun at their heads and said to them: “.! Drink, or else” would they drink? Of course, they did. Who would. Your life is at stake. It’s the same when you do not drink enough. Only when we do not drink enough, the consequences are long term, not immediately. That is why we think we can afford to push them into the long grass.
How much is enough? As a general guideline, we need about 1.5 to 2 liters – or 6 to 8 glasses – per day (depending on the climate and on our level of physical activity) to prevent dehydration. Here’s an interesting fact: 2% dehydration severely reduces your power of concentration. How much water do you drink? Did you have a big glass of water immediately when you got out of bed today?
Infants, children and the elderly are more likely to experience dehydration. That is why they, or their carers, need to pay special attention to their consumption of fluids.
Because of their calorie content, soft drinks and fruit juices are not good choices for replacing lost fluids, especially if you are working out for trying to lose or control weight. Try adding just a splash of fruit juice or a slice of lemon or lime to a glass of water if you do not like the taste of plain water.
The current food pyramid is certainly progress compared to any of its predecessors. For my money, though, I would follow the approach of another food pyramid when
The California Cuisine Pyramid
The California Cuisine Pyramid is at the cutting edge of nutrition. Her approach broadens the scope of the traditional food pyramid sites. It’s not only the food pyramid. It also provides a basis to include physical activity, water and food supplement counseling. Let’s have a closer look at what it has to offer. (You’ll find a link to the California Cuisine Pyramid is the end of this article.)
Taste is at the top of the pyramid, because it is an important factor in encouraging food intake. Instead of dots represents the hidden fats and oils (in the traditional food pyramid) or just oils in the new version, recommended the use of natural flavor enhancers needed include: avocado, herbs, nuts, olives, seeds, spices (including garlic , chilli, onion, cumin, curry, mustard, paprika), oils rich in monounsaturates and omega-3 fatty acids and sweeteners (honey, molasses, sugar, sweeteners).
A further step is the inclusion of plant-based protein for balanced nutrition in 4 to 6 daily doses of protein. Recommendations for protein now contains soy protein, beans and legumes with rice or corn (for protein plant-based) or non-fat dairy products, egg white, poultry, fish / seafood, lean meat (protein animal). Soy protein is a nutritionally complete protein with great health benefits. Soy protein isolate, which easily absorbed form of soy protein, was given approval for cholesterol-lowering food requirement of the Food and Drug Administration (FDA) in the United States. It is recommended that protein balance for meat protein in the diet. There is also emerging evidence on the effects of soy protein as an antioxidant and tumor growth inhibitor.
corn read “whole grain,” not refined (white) flour, bread, pasta or rice. Select “brown” variety and ensure that it is rough and not just the whole meal.
The California Cuisine Pyramid also includes recommended 5 servings of fruits and vegetables a day for 5 to 11 doses with a predominance of fruit vegetables. Essentially, women should eat at least 7 doses than men eat at least 9 doses (a dose of a cup of fresh vegetables, half a cup of cooked vegetables or half a cup of fruit).
In light of this public consultation based on the forefront of nutrition, the next question seems almost redundant. But is it
we should take supplements
We’ve all heard this lament before: ??
“Are supplements really necessary I don ‘t want to take pills, I get all my nutrients from food,”
Consider this :. Even equipped with the best of intentions, the right information and enough time and money, it is almost impossible for us to get all the nutrients we need just from our daily food only. Getting the right nutrition is no longer easy
Agriculture has changed so much over the last 50 years :. It has become industrialized; seasonal fruits and vegetables are now stored too long in cold storage to make them available throughout the year; soil has been depleted; additives in the soil and in food require caution in our decisions how much we eat of certain foods; and the jury is still out on the long-term effects of genetic manipulation. All these factors certainly reduced the nutritional density and content of the food we eat. Fresh food simply do not provide us with the amount of nutrients we believe that we are getting. Supplements are necessary to achieve our goal of best balance nutrition.
Scientific evidence in favor of the website has been growing in the last ten, fifteen years. Additional recommended World Health Organization and by numerous doctors. Unfortunately, all that often confuse taking supplements to take drugs because most supplements come as tablets or capsules. The shape of the thing, that is, the delivery should not blind us to the fact that to ensure the best ease taking supplements has become inevitable.
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