We all know from childhood: to be healthy, we have to eat right. Proper nutrition is the foundation of health and longevity. But how to do it – only a few people understand. Experts say that any breach in the diet every day finally undermines the health, reduces productivity and stability of the body. Only proper diet provides normal metabolism and high levels of the major body systems: cardiovascular, gastrointestinal, central nervous, and others.
Different products are the primary source of various nutrients. All products that we use we can divide into five food groups and create a “pyramid of power.”
At the base of the pyramid are the most healthy food, and their part in the diet should be the greatest. The closer to the top of the pyramid, the smaller should be the proportion of this kinds of foods in the diet.
Each product has his own chemical composition, and there are no one who can fully meet all our needs and to ensure the health food and biologically active substances. Only the right combination of different products from the five food groups can solve this problem and ensure the proper nutrition.
This is a classic pyramid of five food groups:
1. Carbohydrates – grains, bread, pasta, flour, potatoes (good sourse of energy)
2. Protein – meat, eggs, poultry, fish ( protein, iron, zinc, vitamin B12, but also omega-3 in fish, fatty acids)
3. Dairy - milk, yogurt, cheese (not only calcium, but also riboflavin, vitamin B-12, phosphorus and magnesium!)
4. Fruits, Vegetables(good source of vitamins, especially beta-carotene, vitamin C and E, antioxidants)
5. Sugars and Fats-Biscuits (cake, fast food, most carbonated drinks).
This proportions are recommended to maintain a balansed diet from five food groups:
Grains = 33%
Fruit and Vegetables = 33%
Milk and Dairy = 15%
Meat and Beans = 12%
• Grains = (33%)
This is a basic group in classification of all the food for five food groups. Grains contain carbohydrates that we need to provide energy to our brain and muscles. There are: whole grains(prefer in right eating) and refined grains.
The widespread grains are: millet, wheat, barley, buckwheat, oats, rice and maize.
The most important part of our eating. We need five servings of vegetables a day,because vegetables, fruits and berries – are important sources of vitamins and minerals.
Vegetables and fruits are good for any diet. Those who want to lose weight or eat healthy foods is always advised to use them in large quantities. Due to the fact that most of them contain antioxidants, they prolong the beauty and power of man.
The same properties have berries. Blueberries, blackberries, cranberries have almost all contain antioxidants that fight against free radicals that form the basis of cell degradation.
With age many peopple begin to have worse vision and to preserve it type in your diet leafy vegetables. Also don’t forget at least once a week eat broccoli, it contains sulforaphane – an enzyme that detoxifies the body of toxins.
• Meat and Beans (12%)
Meat, beans, eggs, fish – products of this group are rich sources of proteins.
Fish is preferable as good sourse of omega-3 fatty acids.
Caviar contains 30% of protein, it is rich in lecithin, vitamins A, D, E and B group, as well as iron. (However, in the calf high in cholesterol and salt)
Omega-3 fatty acids, which are contained in seafood, in some types of fish such as salmon, mackerel, tuna and sardines, nuts and olive oil and flaxseed oil will help you to restore the cardiovascular system and get rid of obesity.
• Milk and Dairy(15%)
Milk and dairy products are very important group in the 5 food groups and they are a source of complete proteins and full digestible fat and calcium. Small quantities of milk contains all the vitamins.
We need 2-4 servings of protein, including dairy products such as milk, cheese and yoghurt and 1-2 servings of healthy fats.
• Fats and Simple sugars(12%)
This group takes place of only 7% of our classification of five food groups, but it’s also very important group. Butter, margarine, vegetable oils, cream, sugar, syrups, soft drinks and foods containing fat and sugar, we get them also in the cakes, cookies, chips, candy, chocolate, desserts, cream, ice cream, mayonnaise and foods fried in oil.
Fat (lipids) provides the necessary acids for proper functioning of the nervous system, hormones, brain cells. Fish oil is especially good for this. Limit consumption of fat in cooking and in sandwiches and use foods rich in monounsaturated fats or polyunsaturated such as sunflower or olive oil.