Friday, March 30, 2012

Learn To Know The Healthy Eating Pyramid

Healthy Eating Pyramid is the foundation of your daily exercise and weight control. It has a strong influence in staying healthy.
The logic is simple because exercise and weight control is linked to each other with an uncomplicated rule of balancing energy.

Weight change = calories in - calories out

When you burn as many calories each day as you take it, there is nothing would be left storing in your fat cells, and your weight remains the same. However, if you eat more than you burn, then you will end up adding more fats and pounds in your body.

Let us take a look at the bricks in the Healthy Eating Pyramid;

Whole Grains will give us carbohydrates such as oatmeal, whole-wheat bread, and brown rice. Our body needs carbohydrates that give us energy.

Healthy Fats and Oils is surprisingly at the near base, indicating that it's okay to have it although not all types of fats are allowed but the healthy fats like olive, canola, soy, corn, sunflower, peanut and other vegetable oils only.

Vegetables and Fruits has an ample advantage. It will help you to decrease the chances of heart attack or stroke, protecting you to some types of cancer, lowering your blood pressure and helping you to avoid some intestinal ailment and can guard you against muscular degeneration. Potatoes are not counted as the vegetable because it has the same effect on blood sugar like refined grains and sweets, and uses sparingly in the Healthy Eating Pyramid.

Nuts, Seeds, Beans, and Tofu are plant foods that is excellent source of fiber, protein, vitamins and minerals like black beans, garbanzos, lentils, etc. and some other nuts that contains healthy fats like almonds, walnuts, peanuts, etc. are good for your heart. Eating this kind of beans and nuts instead of red meat or process meat can help you lowering the risk of having heart disease and diabetes.

Fish, Poultry, and Eggs are also important for it can as well be the source of protein. Eating fish can reduce heart disease while chicken are can be low saturated fat.  An egg a day is fine but for people with diabetes or heart disease should only have it for three times a week.

Dairy or Vitamin D and Calcium will help us to have strong bones. However, we should limit it in 1 to 2 servings per day only. High dairy intakes can be associated will increase the risk of ovarian cancers or fatal prostate.
Nevertheless, you can get calcium by taking calcium supplements and vitamin D to meet your daily needs.

Red Meat, Processed Meat, Butter, Refined Grains, Potatoes, Sugary Drinks and Sweets, and Salts are all staples at the top because it can cause increases in blood sugar which can be lead to weight gain, diabetes, hear disease and other chronic diseases.

Just remember the basic guidelines in Healthy Eating Pyramid that healthy diet is having more foods from the base of the pyramid than from the higher levels of the pyramid.  Choosing a variety of fresh, whole foods from the groups will ensure you are getting the right nutrients that you need and the only foods that are off-limits are those who are on top of the pyramids.

Following this will help you decide which one to place in your Healthy Eating Plate for more effective and healthy you!

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