healthy nutrition

The salutary eating pyramid sits on a foundation of daily rehearsal and weight control..

The other bricks of the salutary pyramid include:

The Food Pyramid

* Whole grain food at mosy meals: carbs are the main source of vigor to our bodies...grains also rich in protein and vitamin b complex..grains have low glycemic index(do not yield rapid high increase in blood sugar level),

* Plants oil should supply 20% of the caloric requirements..they are good sources of salutary unsaturated fats..theu not only improve cholesterol lrves but also prevent sudden cardiac problems.

* Vegetables and fruits should be taken in fullness (2-3 times daily)..these are nutritionally dense,low caloric nutrients.they are protective against a range of cancers,hypertension,obesity,constipation,cataract and eye problems.

* Moderate amounts of fish,poultry and eggs as foremost sources of animal protein..it is the only source of vitamin B12, best source of iron and a good source of zinc..on the other hand, continued intake of animal protein is suspected to lead to renal failure,reduced bone density and cancer breast and colon...fish,poultry and eggs are low in bad saturated fats...many studies advise that eating fish is protective against coronary heart diseases.

* Nuts and legumes form the third level of the pyramid to be utilized1-3 times daily...they are exquisite sources of proteins,fibers,vitamins and minerals....nuts consist of salutary fats.

* Dairy or calcium supplement is needed for building bone and keeping it strong.

* Sparingly use red meat and butter to avoid a lot of saturated fats and cholesterol.

* White bread, white rice,sweets and potatoes have high glucose index.

* Multiminerals supplements may be needed to fill the nutritional holes that may arise.

healthy nutrition