The Healthy Eating Pyramid
Many people have a wrong notion about the concept of healthy eating. Youngsters think remaining thin by depriving themselves of all foods they love to eat is healthy eating. However, they are wrong. Healthy diet has nothing to do with remaining thin by depriving oneself of food. A healthy and nutritious diet should impart a sense of well-being and make you feel energetic.
Tips for Healthy Living
Harvard School of Public Health developed a nutrition guide for healthy eating called "The healthy eating pyramid". The principles underlying this pyramid stress mainly two things. They are regular exercise and weight control. Following the pyramid lays the foundation of healthy eating in eating more of vegetables and whole grains and less of red meat and refined grains.
Regular Exercise
Regular exercise is the basic principle for any healthy diet pyramid. The reason is it helps to keep your weight in check.
Focus on Food You Eat
The eating pyramid guides you to what kind of food you should eat, how you should eat and when you should eat. It advises you as to the number of servings you can eat. So eat your fill of healthy food and do not worry about the calories.
Give Importance to Vegetables
This guide stresses on a vegetarian diet that includes plenty of fruits and green vegetables daily. You can also use whole grains and healthy fats such as canola and olive oil.
Avoid Red Meat
The healthy nutritional guide advises on avoiding red meat such as beef and mutton. It would be a good idea to forgo refined grains, carbonated/sugary drinks, potatoes and salty snacks. Instead of red meat have fish or lean meat such as turkey, chicken and other poultry.
Have a Multivitamin Daily
This healthy diet pyramid suggests the inclusion of multivitamins in your daily diet.
Levels in an Eating Pyramid
There are six levels in a 'healthy eating pyramid' and each level has a group of foods recommended in your daily diet.
First Group
The food belonging to this group includes breads and cereals. You can have maximum 10 to 12 helpings a day. Grains form the basis of this level.
Second and Third Groups
The food items falling in this group include vegetables and fruits. They are a source of fiber and vitamins. The health pyramid recommends at least 4 servings a day.
Fourth Group
The fourth food level consists of dairy products like cheese, milk, and yogurt. The pyramid" recommends 3 servings per day.
Fifth Group
Foods that provide vitamins, minerals and protein are included in this group. Some of the foods recommended in the fifth level are meat, poultry, eggs and fish. You should also include dry fruits, nuts and beans. Have at least 2 helpings a day.
Sixth Group
This is the last group and is placed at top of the food pyramid. These food items are high in sugar and fat. It is wise to consume these foods sparingly.
A significant feature of this pyramid is it gives importance to the quality and not the quantity of food you eat. A recent update is the inclusion of salt to the sixth group, and recommends adding salt sparingly to your food. It also suggests including Vitamin D daily in your diet.
