At the heart of the pyramid of nutrition are the most useful foods on which the diet should be based. Above the main level there are three more floors, which gradually narrow as the use of products in the human diet decreases.
The basis of the pyramid and, as a result, the basis of our health are vegetables and fruits. After all, it is in vegetables and fruits that the greatest amount of vitamins and trace elements is contained. These products are low-calorie and contain the optimal amount of energy.
Cereals and cereals with a high fiber content settled on the second floor of the pyramid. It is also necessary to include potatoes, pasta made from durum wheat and unpeeled rice. Fiber and starch, which are abundant in these products, contribute to healthy digestion.
On the third floor there are products with a high protein content. This category can be divided into two parts. The first is dairy and fermented milk products. The second is animal proteins (meat, eggs), vegetable proteins (legumes) and seafood.
The head of the pyramid was the so-called flavors and spices: garlic, aromatic herbs, pepper, avocado, olives, nuts.
In the former pyramid, there was also the fifth floor, which included animal fats, butter and sweets. However, in the new version, such products are completely excluded. The developers of the pyramid came to a consensus – these products have nothing to do with rational nutrition and a healthy lifestyle.
The basic principle of the pyramid is the rule-it is necessary to eat from all four floors every day. However, products from the basement (vegetables and fruits) should make up half of the daily diet, the sum of products from other sectors of the pyramid will make up the second half (25% – cereals, 20% – milk, meat and fish, 5% – additives).
The following measures are taken to calculate portions: milk and yogurt -1 cup, medium fruit-1 piece, bread – 1 slice, cereals, rice, pasta – 90-100 grams, eggs-2 pieces.
It is recommended to eat 7 to 11 servings of vegetables and fruits per day. It is desirable that each part has a different color. Ideally, a healthy daily diet should contain foods of all colors of the rainbow. It is better to start the day with yellow and orange fruits (orange juice or carrots), during lunch it will be useful to eat something green (cabbage, cucumbers), but in the evening, pink or red products (tomatoes, berries) will be quite appropriate.
Products of the second floor should make up about a third of your diet (6-7 servings per day). Cereals should be chosen in dark colors, they contain fewer carbohydrates, unlike light cereals, pasta made from durum wheat. Potatoes should not be abused. Give preference to rye flour bread.
From the products of the protein group, nutritionists advise paying attention to fish. Lean beef and veal, as well as white chicken and turkey meat should be consumed from meat products. But sausages, sausages and semi-finished products should be excluded from the diet. From dairy products-kefir, yogurt, low-fat cottage cheese. The daily diet should include 1-2 servings (100-150 g) of these products.
It is believed that we receive products entirely from the top of the pyramid when consuming products from the lower floors. Therefore, its consumption should be minimized