Low quality proteins also count towards your daily intake, including grains, fruit, vegetables, peas, beans, nuts and seeds. Dairy is also at the centre of the food pyramid and so should be eaten in moderate amounts at every meal. Choose from a mixture of milk, cheese, yoghurt, butter, cream and any other products made using animal milk. Fats and sugars are found at the tip of the healthy eating pyramid. These are non-essential elements to a diet and so should be eaten in small amounts.
Make sure that you only eat small amounts of foods such as biscuits, crisps, cakes, pastries and other processed foods, including pizzas, ready-meals and pies, as they contain a lot of calories and minimal nutritional value.
Additionally, aim to avoid saturated fats normally those from animal sources, such as butter and meat which can raise cholesterol and be detrimental to health. The trick is to separate the good fats from the bad fats. You should opt for unsaturated fats instead of saturated, such as those found in olive oil, olives, peanuts, soya beans and most vegetable oils. Skip to content. The Healthy Eating Pyramid The majority of the food in a healthy diet should come from the two largest sections at the base of the pyramid: fruit and vegetables and starchy foods.
The Five Layers of the Pyramid The healthy eating pyramid is divided into layers of differing sizes representing the five common food groups, from the base upwards: Fruit and vegetables. Starchy foods, such as bread, cereals and potatoes. With an overstuffed breadbasket as its base, the Food Guide Pyramid failed to show that whole wheat, brown rice, and other whole grains are healthier than refined grains.
It grouped healthy proteins fish, poultry, beans, and nuts into the same category as unhealthy proteins red meat and processed meat , and overemphasized the importance of dairy products. MyPyramid, unveiled in , was essentially the Food Guide Pyramid turned on its side, without any explanatory text. Six swaths of color swept from the apex of MyPyramid to the base: orange for grains, green for vegetables, red for fruits, a teeny band of yellow for oils, blue for milk, and purple for meat and beans.
The widths suggested how much food a person should choose from each group. A band of stairs running up the side of the Pyramid, with a little stick figure chugging up it, served as a reminder of the importance of physical activity. Unless you took the time to become familiar with MyPyramid, though, you would have no idea what it meant. Relying on the website to provide key information—like what the color stripes stand for and what the best choices are in each food group—guaranteed that the millions of Americans without access to a computer or the Internet would have trouble getting these essential facts.
It may be downloaded and used without permission for educational and other non-commercial uses with proper attribution, including the following copyright notification and credit line:. Chan School of Public Health, www. Willett, M. Trim fat from meat before cooking. Choose low-fat cooking methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans.
Also reduce the use of frying and deep-frying. These can help us achieve balanced diet and promote health. How much of different kinds of food should I eat to stay healthy? Eat the Right Food Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food.
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