Food pyramid and advice on healthy eating
Food Pyramid Explained
Food pyramid on a scenic way of showing what types of foods and how much should be used daily in the diet. Foods are divided into six basic groups and arranged on four levels. Higher levels of the pyramid have a smaller surface area, and as shown in these food should be taken in small amounts. At lower levels the situation is reversed.
The base of the pyramid, that is based on the daily diet should consists of cereals, cereal products (bread, pasta, etc.) and potatoes. These foods should meet up to 45% of daily energy needs, a potato up to 50%.
The recommended daily intake of cereals and potatoes depends on the average daily calorie intake. Recommended daily calorie intake depends on age, sex, weight and physical activity. Roughly speaking, for people who are not engaged in physical activity and having a weight of about 50 kg average daily energy intake should be around 1500 kcal, for people who have a weight of about 70 kg to about 2200 kcal, and for those serious about 85 kg approximately 2800 kcal per day. The greater the intensity of physical activity, the greater the energy needs of the body. Also, men have higher energy needs than women. For example. The recommended daily energy intake for a woman of middle age who has 50 kg is 1500 kcal, for the one that has 60 kg is 2000 kcal, for one that has a 70 kg 2500 kcal, for men who have 70 kg is 3000 kcal, for men who have 80 kg is 3500 kcal etc.. With average daily energy intake of 1500 kcal, recommended three servings of grains per day. With input of 2200 kcal recommended 4-5 servings, with a 2800 kcal recommended 6 servings a day.
A serving can be a slice of bread or 30 g of corn flakes or ½ cup cooked pasta or rice or smaller cake. This means that should be taken for example. 450 g of bread (4 to 5 slices of bread per 100g) where the daily standardized energy about 2200 kcal. The above mentioned foods, particularly in integral form, are an excellent source of complex carbohydrates, vitamins, minerals, dietary fiber.
The next level of the pyramid consists of fruits and vegetables. Vegetables should satisfy 15-20% of daily energy needs, according to the food pyramid should be administered daily 400 g (excluding potatoes), which depends on the energy needs. Of course, it is also important in the form in which it is consumed. Priority should be given raw vegetables – fresh vegetable salads and freshly squeezed juices from vegetables.
The recommended daily intake of vegetables depends on the average daily energy intake. With average daily energy intake of 1500 kcal, recommended three servings of vegetables a day. With input of 2200 kcal recommended for 4 servings, with a 2800 kcal recommended 6 servings a day.
A portion is standardized to 100 g edible part of raw foods.
Fruit should be included in the amount that can satisfy 10-15% of daily energy needs of the body. Like vegetables, fruits are necessary for their contents. It contains an abundance of vitamins, mineral substances, organic acids, enzymes and plant fibers, and should be entered as many fresh form.
The recommended daily intake of fruit depends on the average daily energy intake. With average daily energy intake of 1500 kcal, recommended two servings of fruit per day. With input of 2200 kcal recommended 3 servings, and in 2800 kcal recommended 5 servings a day.
A portion is standardized to 100 g edible part of raw foods. The average serving of fruit is one medium apple or two small pears or orange or a banana, 2 kiwi, 1 cup 100% fruit juice or half a cup of canned fruit.
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