Remember the food pyramid? This is a graphical representation of the various types of foods that should be ingested in the meals.
Any person who has decided to re-educate your eating habits have you heard of the food pyramid.
This graphical layout is a good guide for the promotion of healthy life styles, where priority is given to the food consumption of various groups.
Portugal, due to the characteristics and specificities of their History and culture, adopted the mediterranean diet, touted as the healthier diet in the world, as their diet of choice.
A LIFESTYLE FOR TODAY
The role of nutrition throughout the evolution of the human being and the contribution of good nutrition to their quality of life is unquestionable, hence, over the last 25 years the food pyramid has been the subject of several reviews.
The version of the food pyramid now in force, developed by the Foundation Mediterranean Diet, has recently been updated to meet the new rhythms and styles of life, contemplating guidelines eating according to the daily, weekly, or occasional.
The new pyramid of the mediterranean diet follows the same logic as the previous one, featuring in based on the foods that should be consumed in greater quantity in the daily diet, and in the higher levels, those that should be consumed with moderation.
In addition, it also indicates the composition and number of servings of main meals and incorporates, in its design, the elements of social and cultural characteristic of the way of life of the Mediterranean.
RECOMMENDATIONS OF THE FOOD PYRAMID MEDITERRANEAN
Among the main recommendations of the food pyramid mediterranean are listed below, but do not forget that moderation is the key to this diet:
- The olive oil should be the main source of fat;
- You should use herbs and spices as salt substitutes;
- The plant-based foods, such as bread, pasta, rice, vegetables, vegetables, fresh fruit and oleaginous fruits should be consumed daily;
- Consume two daily servings of dairy, preferably thin.
- Eat at least two servings of fish, poultry, legumes or eggs per week;
- Eat up to two portions of red meat and a portion of processed meats per week;
- The candy must be included in the menu, maximum of two portions per week;
- Drink a glass of red wine to the main meal.
The pyramid includes the recommendation of the intake of 1.5 L to 2L of liquids, preferably water, the practice of physical exercise, as well as adequate rest, coexistence and biodiversity.
THERE’S A NEW FOOD PYRAMID
Parallel to the food pyramid of the mediterranean diet, have been proposed to the new food pyramids. It is the case of Nutrition Australia, which has developed a new food pyramid that advises the consumption of quinoa, couscous and soy milk, excluding sugar and saturated fats.
At the base of the pyramid proposed by the australians are the fruits, vegetables, and whole grains. In the middle layer are the dairy products and proteins, which must be consumed moderately. And, finally, at the top we find the healthy fats, such as olive oil, the only ones that should eat, because they are essential for the proper functioning of the heart and brain.
6 NEWS FROM THE FOOD PYRAMID AUSTRALIAN
Get to know the main novelties proposed by the Nutrition Australia in the drafting of the new pyramid.
1. SUGAR AND SALT, NOT TO SEE THEM
These ingredients are already naturally in food and, therefore, should not be added when cooking.
The entity australian recommends, therefore, confirm the labels on the packaged foods that you buy at the supermarket, avoid those that have salt or sugar added.
2. USE HERBS AND SPICES
Such as the pyramid of food of the mediterranean, experts advise the replacement of salt by
herbsand spices. It is a healthy way to give flavor to the food.
3. SAY GOODBYE TO BUTTER
In the past it was in the top of the pyramid, with foods that should be consumed very sporadically, but now it’s gone, as well as all the saturated fats.
4. EAT QUINOA, COUSCOUS, AND WHOLE GRAINS
These foods should constitute about 70% of our food, since they contain several nutrients such as vitamins, minerals and antioxidants, in addition to being the main source of fibers and carbohydrates of our diet. Among the cereals must be given to the integral, namely, rice, pasta, oatmeal and quinoa.
5. SKIMMED MILK OR SOY
In the middle layer of the pyramid are the dairy and the protein, which should be consumed moderately.
Always choose low-fat dairy products to avoid saturated fats, or replace them with alternatives such as soy milk, provided that they have at least 100 mg per 100 ml of calcium added.
6. MEAT, PREFERABLY LEAN
Vegetarians can have a balanced diet if they replace the fish and meat with eggs, tofu or legumes that are rich in protein.