Food Pyramid

The Food Pyramid is a general guide for people to choose a healthy diet. This is guidance on how to be a healthy and balanced diet, which involves quantity and types of food often becomes difficult and impractical for most people. A balanced meal should contain daily, about 55% carbohydrates, 30% fat and 15% protein and vitamins, minerals and fiber.

Groups food pyramid

Group 1 : base of the pyramid consists of carbohydrate foods . Carbon hydrates as glucose , fructose, sucrose , maltose, lactose , starch, among others, are the main source of energy for the body . Glucose is essential for maintaining the functional integrity of nerve tissue and in normal circumstances the only energy source for the brain. The presence of carbohydrates is necessary for the normal metabolism of fats. It recommends eating 6-11 servings . Examples of foods in this group: a slice of bread , cereals and pastries , rice , tea or cooked macaroni .

Group 2: plants and vegetables rich in vitamins , minerals and fiber. They have essential nutrients for many body functions , for example, the metabolic reactions . Consumption is preferable dark leafy vegetables like broccoli , carrots , squash and beets . Consume 3-5 servings a day .

Group 3 : Fruits are good sources of vitamins , minerals and fiber , especially when eaten naturally. Also , have essential nutrients for many body functions . Consume 2-4 servings a day .

Group 4: meats , eggs and legumes such as beans , lentils , peas , chickpeas and soybeans, and walnuts and chestnuts in this group . Are required for the construction and maintenance of tissues in the body , forming enzymes, hormones and various body fluids and secretions, as well as preservation of the immune system . Including foods rich in protein, vitamin B12 and minerals like zinc and iron. Consume 2-3 servings a day .

Group 5 : Milk and milk products: are the largest suppliers of calcium, a mineral involved in the formation of bones and teeth , muscle contraction and nervous system action . Protein sources are also good . Consume 2-3 servings a day .

Group 6: Lipids (fats and oils) are a more concentrated source of energy than carbohydrates and proteins. Furthermore, once converted into fatty tissue , are a form of energy storage. Lipids as vehicles for lipid-soluble vitamins can be found in the cream, butter, shortening , oils, etc. . It's on the top of the pyramid and should be eaten in moderation.

Healthy and Unhealthy Food

A healthy diet is one that provides all the essential nutrients and energy that each person needs to stay healthy.

A well-fed person has more opportunities to:

     • Developing fully
     • Healthy Living
     • Learn and work better
     • Protect yourself from diseases.

To eat healthy is recommended:

     • Distribute food in 4 main meals and 2 snacks
     • Moderate your portion sizes
     • Consume at day 2 fruits and 3 servings of vegetables of every kind and color
        preferably raw
     • At lunch and dinner, half the plate be vegetables and a dessert
        fruit
     • Incorporate legumes, whole grains, seeds and dried fruit.
     • Eat red or white meat (chicken or fish) no more than 5 times a week.
     • Cook without salt. Replace it with parsley, basil, thyme, rosemary and other
        condiments.
     • Avoid using salt at the table.
     • Limit your intake of sugar and alcohol.

Unhealthy Food

Drink Coke:

These cola drinks are better than common because they contain no sugar. However, they are still cola drinks with artificial colors and large doses of caffeine. He adds sweeteners are potentially carcinogenic.

Peanut Butter:

As the peanut is healthy fats. But, however, it is also true that large amounts of sugar used to produce it.

Sauces for salads:

Salad dressings are prepared with large amounts of fat. as lard, sugar, coloring and artificial sweeteners. All you have to please is that vegetables are fat soluble, so her nutrients are better absorbed.

Artificial fruit juices:





Food-not-healthy. In itself, the fruit juice is very good, but artificial, bought in supermarkets and shops have large amounts of sugar-even more than a full-chocolate, and do not provide the amount of fiber that do provide natural juices.

Granola, pastries, bagels, pretzels, rolls:



Food-not-healthy-10.jpg dishes are large amounts of carbohydrates, so that generate a blood sugar spike. Besides not obtain other nutrients (proteins, vitamins, minerals).

HABITS

Are any regularly repeated behavior that requires little or no reason and is learned. In other words is when a person does something of the same way, over and over until it is done automatically with no effort or planning.

Habits include both attitudes and actions. An attitude is a permanent inclination to react in a certain way every time we respond to a given situation.

Will the habits are necessary?

Some habits become necessities, practice them so often that they become rituals, there are actions we take daily positive, negative, productive, unproductive, so everyday that goes unnoticed how we are forming habits chains very strong and difficult to overcome .

Habits are used to:

Reinforce learning

Develop attitudes

Taking Responsibility

Develop organizational forms.

Types habits

If we classify are good and bad habits , when we refer to the first talk of virtues , if we refer to the second talk of vices .

Bad habits : It is all that limits the growth , is a brake that allows you to evolve ; does not allow you to become a better you , not let you reveal your true self . In principle they can be very attractive , so it is very easy to acquire especially when a person is driven by instant gratification , however , ultimately , the consequences are disastrous for the life of a person , dragging it problematic situations , accidents, serious illness or even death.

Good habits : It is all that allows your growth , you can improve , grow and achieve your objectives or goals, positive habits may seem at first somewhat boring for some people , however , long-term benefits are extraordinary.

Some common habits and negative

Stay lying in bed late

drink himself

smoke

Overeating

Have victim mentality

Be negative most of the time

Will always beat making others feel like losers

Be very critical

Always being late

Getting angry before finding solution to things

Doing things at the last minute

defame

lie

Treasuring things you never occupy

envy

Lazy

having Resentment.

Some habits that will help improve your life

Daily goals. Decide that you will do and then do it. Set goals for each day in advance.

First things worse. To defeat procrastination learn to take and dominate less pleasurable activities first day. This small victory will you tone and mood for a productive day.

Wake up early. Wake up early in the morning and work on your core activities. You can get more done in the morning, that many people in a full day.

Punctuality. Arrive early to all your commitments. Punctuality enhances your authority.

Priority. Separate important activities that are urgent. Organizate to work on the critical tasks, those that are very important But they rarely urgent.

 Eating:

The food is whole food substances consumed at different times of day. Once ingested by a livinorganism, provide nutrition for normal elements and allow conservation. However, the consumption of the substances that make up a meal also performed fruitive purposes or rewarding. Humans make several meals a day, and the number and content of each of these depends on a number of factors such as environmental (geographic, seasonal, etc..) And social (ideology, religion, education, income, etc.). All these factors can be included in another: culture.

The most widespread system of daily food intake is as follows:

Breakfast : in the early hours of the day. After sunrise or after sleeping at night.

Lunch: noon or early afternoon . In many places , especially in Spain , used the word "food" as a synonym for lunch , or even replacing the word, using lunch and mid-morning meal or ' second breakfast '.

Snack: midafternoon. Usually consists of a sandwich , sandwich or some pastries .

Dinner: at dusk. Depending on the country or customs , ranging from a simple glass of milk to a multi-course meal .

These other intakes can be added :

Appetizer : in some places is taken before the main meal.

Collation , snack or snack : a slight intake ( even may be a fruit, a yogurt, etc) is made between two intakes mentioned , for example between breakfast and lunch, or after dinner .

The content of meals is also variable. Thus, for example , the contents of the breakfast can range from just a cup of coffee and food intake in greater quantity and quality such as milk , tea , fruit juice , fruit , bread , fish , meats , eggs, etc. .

In the main meals is often used this nomenclature :

First course or entry , lighter , can be cold or hot, consist of a salad, a soup, cold cuts, etc. .

Second course or main course , more content and usually hot .

dessert

Although it refers to everything that swallowed a living organism for nutrition and conservation , food is often referred specifically to solid foods , reserving the term drink liquids. Although sometimes to refer to soups and broths are used both terms when ingested by spoon , the most common is to use the term to take.

elaboration

Alimentation:

Power Refers to the provision of food to the cells and organisms With The materials Necessary for life. Also Refers to the system by Which ingested food is acted upon physical and chemical processes in order to Provide the body With The Necessary nutrients for absorption and excretion of waste products.

Nutrition

What is Nutrition? Simply said, Nutrition is the study of food at work in our bodies, our source for energy, and the medium for which our nutrients can function. Think of nutrition as the building blocks of life.
The essential nutrients for life include carbohydrates, proteins, and lipids (fats), as well as fiber, vitamins, minerals, and water—the solvent for all soluble ingredients in the blood and cells. The absorption of nutrients starts the moment we begin to digest our foods, as they are transported to assist all the metabolic processes in the human body.

Good nutrition means getting the right amount of nutrients from healthy foods in the right combinations. Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today’s most prevalent chronic diseases.

Nutrition is just one key to developing and maintaining good health. Good health is defined as a state of complete physical, mental and social well-being — a healthy mind, body, and spirit.
Nutrition is at work during our entire life-cycle — from infancy to adolescence, adulthood and in our senior years — and can be the antidote for many of today’s common problems, such as stress, pollution, and disease prevention.