Its own food pyramid

Mysterious PyramidsFood PyramidFor vitality, health and shine inIn our eyes, we need 13 vitamins, 16 minerals, proteins, fats, carbohydrates and a lot of water every day. Where to get and how to properly distribute all this "gentleman's set"? Nutritionists suggest using a simple and clear pyramid principle for these purposes, where all the products a person needs are "laid in a pile". And the less space in the triangle a particular product takes up, the less often it should be used in the daily menu. However, the very process of "building a pyramid" causes a lot of heated discussions among nutritionists. Thus, among adherents of rational nutrition, three pyramids are known - American, Mediterranean and vegetarian. They use the same approaches to healthy eating, but with certain nuances. The American food pyramid classifies food by energy sources (carbohydrates, proteins, fats, sugar), but does not take into account the nutritional value of products. Cereals and grains account for 40% of the food we consume, meat, poultry, fish - 20%, vegetables, fruits - 20%, eggs and milk - 20%. But recently, Americans have begun to reconsider this dietary approach, incidentally, approved at the state level, considering it the cause of national obesity. The Mediterranean food pyramid is considered the most harmonious by nutritionists, but it may be unaffordable for the average Russian consumer. The Mediterranean approach to healthy eating involves the use of large amounts of olive oil, as well as daily, but moderate alcohol consumption, which is usually not possible in our native Russian expanses. The vegetarian pyramid is good because it emphasizes food from whole and coarsely ground grains. However, the very fact of an irreconcilable refusal of meat has not yet received indisputable scientific confirmation. In the so-called "European" pyramid, nutritionists have attempted to combine all the "most correct". It looks like this. Products are classified into groups:

Bread, cereals.

Meat, fish, nuts, legumes, eggs.

Milk and dairy products.

Fatty and sweet foods.

This is where the daily "smart" menu of the average adult is derived. We are not far from the healthy ideal if we eat and drink per day:

Water, milk, soy milk, yogurt, kefir, juice - 1 glass each.
Whole vegetables and fruits - 1 pc., chopped - 200 g, canned or culinary processed - 100 g, dry - 30 g.
Bread - 1 slice.
Whole grain pasta or rice - 1/2 cup
Whole or coarse grains, dry cereal flakes - 30 g.
Legumes - 3/4 cup
Cheese - 30 g.
Fish, poultry, meat - 100 g each.
Oil, mayonnaise – 1 tbsp. l.
Medium sized nuts - 15 pcs.
Eggs - 1pc.

And if you visit a supermarket armed with"dietary knowledge", then remember that one third of the grocery cart should be filled with vegetables and fruits, the second - with bread, pasta, rice, legumes and potatoes. The last third should consist of fresh meat, fish and low-calorie dairy products. Piggy bank of misconceptions Tasteless food can reduce to "nothing" all our desire for healthy eating. Especially since over the years, taste sensations become dull. However, there are a number of ways to revive them:

Drink fruit juices.

Use spices and herbs in combination with olive oil, lemon juice and greens.
Try to include in the diet foods of different colors, textures and temperatures.
A tough and brutal diet when a person is harassingyour body low-calorie drinks, soups and snacks, does not provide a balance of nutrients. The success of such diets is short-lived, because with their help water and proteins are removed from the body rather than excess fat. With the resumption of normal power quickly recovers fluid level and weight gains instantly. In the future, weight loss is becoming increasingly difficult.
There is a perception that starchy foods"Bread, rice, potatoes or pasta" is the cause of weight gain. In fact, these products are low-calorie (provided that they are consumed without fatty additives).
It is believed that fruits do not make you fat.This is not entirely true. All fruits contain sugar, and some - grapes, bananas, dried fruits - have a lot of sugar. However, we cannot do without vitamins, mineral salts and fiber, which fruits are so rich in. If possible, it is worth choosing less sweet ones: oranges, apples, grapefruits, strawberries, raspberries.
There is a strange theory that pouring foodleads to excess weight. In fact, it's all about "sweet drinks" (cola, tonics, compotes, juices), which cause additional attacks of appetite. Our body needs from one and a half to two liters of water daily, and so that it does not play an insidious role, you should try to drink not during meals, but, for example, in the morning after waking up or at work. It is worth remembering that a glass of water drunk 20 minutes before a meal reduces the feeling of hunger.

For those who can cook

Never add an extra portion of fat or oil to your food.
Steamed vegetables. In boiling water, their nutrients are lost.
Do not add salt to vegetables while they are being cooked. Salt and use spices when they are on the table.
When it is possible, replace the olive oil with olive oil.
Do not forget about the grill. This is one of the most useful inventions of mankind in the field of dietetics.
Sticking to the rules of healthy food is not at allscary if you remember that the lack of most complex) in the absence of vegetables and fruits. And if you add a vegetable salad to a lush grandmother's pie, and then eat fresh fruit, then such a feast will turn out to be balanced and will not add you extra pounds.
You can use fruits as a garnishmain dishes. For example, if you finely chop an apple, orange, banana, grapefruit and kiwi, pepper, salt and let the chickpeas "sit", you will get an excellent side dish for fish.
Interestingly, such an unexpected dish aspotatoes with lard, considered balanced by nutritionists. Prepare as follows: fresh potatoes are washed and cut into halves, a "skewer" is stuck in the middle of each of them, on which a piece of lard is placed like a sail. The dish is baked in the oven.