Healthy Food Pyramid

The healthy food pyramid is intended as a general guide for selecting foods everyday to help plan meals, organize the recipes to cook and groceries to buy healthy pyramid . A simple hierarchy of foods and daily recommended healthy food pyramid amounts to consume portions groups is created.
Healthy food pyramid focuses on the five major food groups , which are necessary for good health . It also emphasizes that foods that contain healthy pyramid a lot of fats healthy food pyramid, oils and sweets should be used sparingly.
While most people find useful healthy food pyramid, healthy food pyramid others think it is difficult to understand . Is often confusion about the difference between a "service" part . Part of the healthy food pyramid is not equal to a party, you can eat a meal healthy pyramid.
For example , if you eat only 1/2 cup of cooked pasta , healthy food pyramid should count as a serving of cereal and cereal-based foods . But if you eat a cup of pasta, there are two portions and charged to 4-6 servings you need each day healthy food pyramid.
Kellogg dieticians recommend that people eat a certain amount of food from large groups every day, based on the following hierarchy:healthy food pyramid grains from cereals and 4-6 servings or more per day
A serving is :
2 slices of bread
1 half- loaf of bread
1 cup rice, pasta or noodles
1/3 cup flaked breakfast cereal
1 cup oatmeal
Healthy food pyramid provide carbohydrates , healthy pyramid an important source of energy and some also offer dietary fiber. They can also provide B vitamins such as thiamine , riboflavin , niacin and folic acid and minerals such as iron healthy pyramid.
Foods from cereals include:
Pain ( all types )
Cereals and cereal bars
Pasta and Noodles
rice
oat
couscous
polenta
Fruits and vegetables
At least 5 servings of vegetables per day
A serving of vegetables:
½ cup of cooked vegetables
½ beans, peas and lentils cooked cup
1 cup of salad vegetables
1 small potato
Vegetables and legumes can be a good source of vitamins ( especially vitamins A and C) , minerals, fiber and carbohydrates.
To get the most nutrients , healthy pyramid choose a variety of vegetables in the following groups:
Green vegetables like spinach and broccoli
Orange vegetables like sweet potatoes , squash and carrots
Calciferous vegetables like broccoli, cauliflower , cabbage, Brussels sprouts
Starchy vegetables such as potatoes, yams, taro and corn
Salads such as lettuce, tomato, cucumber and pepper
Legumes such as dried peas, canned beans , lentils , chickpeas or beans
Fruits 2 servings per day
One serving of fruit :healthy food pyramid
1 item like an apple , banana, orange or pear median
2 small fruits such as apricots , plums or kiwis
1 cup diced pieces or canned
½ cup juice (no more than 1 serving per day)
Dried fruits such as dried apricots half 4
1 ½ tablespoons of raisins.
Healthy pyramid the fruit can be a good source of vitamins healthy food pyramid , including vitamin C and folic acid. It can provide the fiber and carbohydrates.
While the juice still offer vitamins that are much lower in healthy food pyramid fiber than fresh fruit. Try fruits such as:
Apples and pears
Citrus fruits like oranges and tangerines healthy food pyramid
Tropical fruits such as bananas and pineapples
melons
berries
grapes
Stone fruit such as apricots and peaches healthy food pyramid
Canned fruit and dry
Alternatives to meat and meat
1-2 servings per day
Alternatives to meat and meat portion:
65 to 100 g of cooked meat or chicken fat removed
1/2 cup chopped lean , 2 small chops or 2 slices of roast beef
½ cup cooked beans, lentils , chickpeas , peas or canned beans
80-120 g of cooked fish or canned fish
2 small eggs
1/3 cup unsalted peanuts or almonds
¼ cup sunflower or sesame seeds.
These foods can be a good source of protein, iron , niacin and vitamin B. Red meat may be a particularly good source of iron and zinc of the body healthy food pyramid absorbs the meat more easily healthy pyramid . Vitamin C, found in fruits and vegetables, helps the body absorb iron from plant foods . Meat and other foods include :
Meat (beef, lamb , veal, pork , kangaroo )
Poultry (chicken , turkey, duck )
Fish ( fresh, canned and smoked)
eggs
Nuts and fruit pastes (like peanut butter)
Legumes ( such as beans, mix 3 - Beans and chickpeas, lentils )
Sesame seeds and sunflower
Milk and milk products
2-2 servings per day
Milk and milk products serving food :
1 cup milk (250 ml)
Two slices of cheese ( 40 g )
1 small carton of yogurt (200 g)
Healthy food pyramid these foods can be an excellent source of calcium. They can be a good source of protein , riboflavin and vitamin B. Foods include :
All types of milk, including fat reduction or flavor
Soy beverages fortified with calcium
All types of cheese varieties including fat
Yogurt, also including varieties with reduced fat
Healthy food pyramid
Healthy pyramid should be eaten occasionally
This food group should be eaten occasionally as part of a healthy diet.Healthy food pyramid Your body needs a small amount of essential fatty acids.  healthy pyramid is found in polyunsaturated fats and monounsaturated . Foods containing polyunsaturated fatty acids include sunflower, safflower, corn and soybean . Foods that contain monounsaturated healthy food pyramid fats include olive, peanut and canola healthy food pyramid.
Additional foods include :
Oil margarine , shortening and cooking and salad
refreshments
Cakes and pies
confectionery
cookies
cakes
ice