The Nourishing Pyramid (Food Guide Pyramid)

The Nourishing Pyramid teaches the great variety to us of foods that can and must be consumed by the people, furthermore the proportional amounts in which they must be consumed in daily form so that its organism stays in f suitable form and can realise all functions in normal form. The variety, amount and proportion of the foods that consume will give to their organism the necessary nutrients for their normal operation.

As a rule, it is recommended to include major amount of foods of the low levels but (first level), since these foods contain complex carbohydrates like starches and fibers. and minor amount of the foods that appear in the levels superiors, In the second level some vegetables and fruits provide vitamins To and C. These meals also are low in fats. In the third level the milky products, like milk, yogurt, and the cheeses provide calcium and protein. Generally these meals contain "the invisible fats". Therefore, it is important to read the label when these meals are bought to select low fat products. In the group of meat and its substitutes the meat is included head of cattle, the birds, the fish, the peanut (peanut), the eggs, and the kidney beans. It is important to recognize that when one eats kidney beans with rice, tortillas, or bread, it is not necessary to include meats Of the quarter and fifth level, it is recommended to ingest fats, the sugars and the salt in form little it frequents and limited to limit the calories.

FIRST LEVEL: it is the base of the Pyramid or bases, are cereals, the bread, the rice, the leguminous tortillas, flours, Popes and the fresh airs. This food group most of contributes the calories that a healthy individual consumes to the day. The amount that is consumed must be proportional to the power cost of each person, the one that is in favor conditional as well of its age and sex and physical activity. Thus the active people but, who spend a greater amount of energy, can consume a greater amount of these foods that sedentary people of its same age and sex.

SECONDLY LEVEL: watched from the base, compartment is divided in two, where the vegetables and the fruits are located, respectively. These groups are very important their vitamin contribution, especially the antioxidants, and by their fiber content. One is due to try to stimulate his consumption in all the groups of age.

THIRD LEVEL: located to the center of the Pyramid, and proportionally smaller than the previous ones, also it is subdivided in two parts: the group of milky and the one that groups to meats, fish, seafood, chickens, eggs and leguminous droughts. The group of milky ones is particularly important by its contribution of calcium and proteins of high biological value. All the people must try to consume milk daily. One recommends to people with overweight or obesity to prefer you milk partially skimmed or skimmed, who maintain their contribution of essential nutrients with a contained caloric fat minor. In the group of the meats the fish consumption is recommended, by its excellent contribution of proteins, iron and, especially, so that it contributes necessary fats for the health that contain a preventive effect of the factors of risk of the cardiovascular diseases. After the fish, it is recommended to prefer the white meats, by his contained minor of fats and, in the case of the red meats, the thin meats. The group of the meats characterizes itself by its protein contribution of high biological value, iron and zinc, essential minerals of good bioavailability.

FOURTH LEVEL: the penultimate level of the Pyramid is a relatively small compartment that groups to oils, fats, butter, margarine and to those foods that contain an important amount of fats, like the olives, nuts, and peanut. In this group, it is recommended to prefer vegetal oils of wonder, trims off lower branches of, canola, soya and the foods like paltas and olives, so that they contain essential fatty acids for the organism. The consumption must be moderate, according to the needs energetics of the individual. In all the cases it is recommended to have a low origin fat consumption animal, by his content of fatty acids saturated and cholesterol.

FIFTH LEVEL: it is the smallest compartment and it is there where the sugar, the honey and the foods are located contain that them in abundance. It is recommended that the consumption of these foods is moderate in all the groups.

• It eats a variety of foods. Thus, you will have the energy, protein, vitamins, minerals and the fiber that your body needs to be healthful.
• It balances what you eat with exercise so that you reduce or you maintain a weight healthful. In this way also you will reduce the possibilities of suffering of diseases of the heart, cerebral attacks, sanguineous high pressure and of diabetes type 1.
• It consumes low foods in salt and sodium so that you reduce the possibilities of suffering of sanguineous high pressure.
• It moderates the consumption of sugars. A high sugar diet brings many calories and few nutrients.
• It moderates the consumption of spirits. These are loaded of calories and contribute to very few or no nutrient. In addition, the alcohol can cause addiction, problems of health and accidents.
• That your diet is loaded of grains, vegetables and fruits. These foods are excellent sources of vitamins, complex minerals, fiber and carbohydrates. In addition, you consume if them frequently you will avoid high fat foods.
• It chooses a low diet in fat, saturated fat and cholesterol. It is the unique healthful form to arrive at your ideal weight and to maintain it healthful.

   
   

Sources:
(Doctor Judith Rodriguez, Ph.D. Catedrádica of the University of the North Florida)
(Univ. of Chile. academic: Gloria Jury, Isabel Zacarías, Sonia Olive, Raul Goatherd)