The human body needs a daily supply of a complex of nutrients, vitamins and minerals to be healthy and resilient. Everything you need for this is contained in food. But not all of them are equally useful, and some can even be harmful, especially with improper heat treatment. That is why, when choosing a daily diet and compiling a menu, it is important to understand which food is good for health, and which food is better to refuse altogether.
The Basics of a Healthy Diet
The US Department of Agriculture developed the Food Pyramid in 1992. Changes were regularly made to it, taking into account the recommendations of nutritionists, the last ones were in 2007. As a result, not only a new image scheme appeared (the pyramid is divided into segments, not steps), but the main principles were updated, which are as follows:
- Variety of products;
- Moderation in eating;
- balance;
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- Individual selection of products (taking into account allergic reactions and intolerance to certain substances);
- Regular physical activity.
An equally important element of the food pyramid is proper heat treatment.
The scheme is actively used all over the world as a basis for compiling a daily diet and is approved by the Institute of Nutrition of the Russian Academy of Medical Sciences. Based on this pyramid, all six Grow Food nutrition lines are compiled , which you can try to understand what healthy food should be.
List of useful products
The main feature of the nutrition scheme is that it is built on the principle of the ratio of BJU (proteins, fats and carbohydrates). In accordance with this, the usefulness of the products included in it is determined.
First place
The list includes the most energetically valuable food:
- Any cereals (oatmeal, wheat groats of any grinding, oatmeal, pearl barley, rice) are slow carbohydrates, a source of coarse fibers and B vitamins;
- Vegetables and fruits are sources of vitamins and fiber;
- Greens (parsley, dill, rosemary) also contain a lot of dietary fiber that promotes good digestion.
Their total amount in the diet should be about 50%. Eating meals from complex carbohydrates is recommended in the morning.
Second place
The building material for the body is vegetable and animal proteins, which can be obtained from the following foods:
- Chicken, turkey;
- Lean beef and lamb;
- Legumes (chickpeas, beans, beans);
- Nuts and unrefined cereals.
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About 30% of protein food should be consumed per day in order to replenish amino acid reserves in the body and promote muscle growth.
Third place
Unsaturated fats, which are a secondary source of energy, as well as fat-soluble vitamins and Omega-6 and Omega-3 fatty acids essential for the body. They are found in the following products:
- Vegetable oil (from avocado, sunflower, sesame, olives, grape seeds, rapeseed and others);
- Any seeds and nuts, walnuts are especially useful;
- Sea and river fish, seafood.
Their number in the daily diet should be about 20-25%.
Fourth place
All dairy products are in this group. They contain a large amount of calcium and vitamin D3, protein, but they are a source of saturated fat. The recommended amount per day is one to two servings.
The rest of the pyramid contains animal fats (pork, lard), and butter. The same category includes simple carbohydrates – sugar, carbonated drinks, sweets, and refined flour products (buns, bread, pasta). Based on these pyramids, you can easily create your own menu for every day, and you can keep your health strong for many years!
