Components Of The Food Guide Pyramid

Components Of The Food Guide Pyramid

Understanding how your diet can affect the body is an important step towards managing your health. Although overeating can have negative effects on your health, malnutrition cause problems as well. The food guide pyramid is a useful tool to help you understand how to eat healthy by including the right foods in the daily diet
Grain
Whole grains and refined grains make up this food group ;. This included food made from wheat, rice, oats, cornmeal, barley or other grains. Whole grains are grains kernel, while refined grains are processed without the bran, germ and fiber. The amount of grains you should eat depends on your age, gender and physical aktivitetsnivå and can vary 3-8 grams per day. A slice of bread, a cup of dry cereal and a half cup of cooked rice, pasta or oatmeal be considered an ounce. Remember that at least 50 percent of the total grain intake should be whole grains.
Vegetables
Vegetables are grouped according to their color and their nutrient content. Dark green, orange and starchy are just some of the different types of vegetables. Other vegetables include peas, artichokes, asparagus, bean sprouts, cabbage, celery, eggplant, peppers and iceberg lettuce. According to United States Department of Agriculture, vary the recommended daily amount of vegetables based on age, gender and activity level, but this can vary from one to three cups of chopped vegetables. About 12 baby carrots or two medium carrots, a large baked sweet potato, one large pepper or two large stalks of celery each individually make up a cup of vegetables. As a result of regularly eat vegetables every day can reduce the risk of some chronic diseases such as cardiovascular disease, type 2 diabetes, stroke and cardiovascular disease.
Fruit
The fruit group includes all fruits and 100 percent fruit juice. Apples, avocados, berries, banana, orange and melon are a few options of fruits. According to United States Department of Agriculture, the amount of fruit needed in the diet will vary from one to two cups per day. One small apple, 1:08 to 9:00 inch banana, one medium grapefruit of four-inch diameter, a peach of two and three-quarters inch diameter, 32 seedless grapes, or eight large strawberries count as one cup of fruit. Adding fruit to your diet is good for your overall nutrition, as they are low in fat and high in many nutrients such as potassium, fiber and vitamin C.
dairy
The dairy group consists of milk and milk products such as yogurt and cheese. Based on your age, the amount of milk needed in your diet will be between two to three cups each day. An ounce and a half of hard cheese, a cup of frozen yogurt, one-third cup grated cheese and three slices of processed cheese each contain approximately one cup of milk. Nutrients from milk contains calcium, potassium, vitamin D and protein, which is essential to maintain healthy bones throughout life by reducing the chances of osteoporosis.
Meat and beans
Meat, poultry, fish, dry beans or peas, eggs, nuts and seeds are the main components of this group. When it comes to meat and poultry, be sure to choose lean cuts. Because of the added benefits of fish and nut oils, choose to eat fish, beans and nuts over meat whenever possible. Generally, the amount of meat and beans are necessary for the daily diet range of from two to six grams, according to USDA. A one-inch cube of all types of meat, a quarter cup of cooked dry beans, one egg, one tablespoon of peanut butter and half an ounce of nuts or seeds each typically measure one ounce. Meat and beans provide many important vitamins and minerals such as B vitamins, vitamin E, iron, zinc and magnesium. They also proteins, which are necessary for building strong bones, muscles, enzymes, hormones, and vitamins in the body.
oils
Oils and fats should make up the smallest part of your diet. While oils are liquid at room temperature, grease solid at room temperature. Conventional oils are canola, corn or olive oil. Solid fats include butter, margarine and lard. The daily allowance recommended by the USDA is 6:57 teaspoons of oils and fats every day. Although the amount of oils and fats are consumed in the diet should be limited, it is important to note that they provide vitamin E and polyunsaturated and monounsaturated fat, which provide the body with essential fatty acids.

Leave a Reply

Your email address will not be published. Required fields are marked *