The image of the food pyramid has changed over the years since its first publication. The one we know in the present form is a reflection of current nutritional knowledge and at the same time an indicator of the basic recommendations for nutrition. They concern a large part of the population, so the guidelines suggested by Harvard University could be a determining factor in improving the quality of life of people around the world.
Physical activity underlying food pyramid
According to WHO recommendations, “adults aged 18-64 should take at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity per week”.
Referring to the latest research, there is an increasing emphasis on the benefits of physical activity. It lowers the risk of metabolic syndromes like type II diabetes, cardiovascular diseases such as hypertension and atherosclerosis, or even cancer. It has a positive effect on your mental health due to endorphins being released during exercises and also counteracts depression.
Sounds great, doesn’t it?
Wholegrain cereals, vegetables, fruits & vegetable fats
Researchers agree that they should be the most frequently chosen food products. The first three are not only abundant in vitamins and minerals, but also provide a significant portion of dietary fiber and antioxidants, have a lower glycemic index than highly processed products, contain less simple sugars and preservatives and… c‘mon, they are delicious!
Healthy vegetable fats, such as rapeseed oil, olive oil or linseed oil, provide a high dose of unsaturated fatty acids necessary for the proper functioning of the body. They help with keeping correct cholesterol level, lower blood pressure, right condition of the skin, hair and nails. They also contain a significant amount of tocopherol - an antioxidant known as vitamin E, also called the vitamin of youth.
The source of exogenous amino acids
The plate should not lack healthy source of protein. This include white meat (poultry meat) and fish. Seafood is not only a source of exogenous amino acids, which the body is unable to synthesize on its own, but is also a valuable source of fatty acids from the omega-3 group, including DHA and EPA.
Nutritionists also recommend eating a handful of nuts or seeds of legumes every day.
„Got milk?”
In recent years, milk has gained a lot of controversy. Although the direct negative impact of dairy products on the body has not been proven, it is no longer as praised as in the 1990s. As long as you are not allergic to the sugar contained in milk - lactose, or milk proteins, you do not have to avoid consuming dairy products. However, if you do not consume this type of product, make sure to provide the right dose of calcium and vitamin D, which is necessary not only to maintain the correct bone structure. Harvard University suggests the consumption of 1-2 portions a day, and I would advise against exceeding these quantities significantly.
„Stay, stay away…[…]”
… from those:
- highly processed products
- large amounts of salt
- sweetened drinks
- wheat bread
- sweets
- added sugars (especially glucose-fructose syrup)
- products containing large amounts of artificial colors and preservatives
They will bring you more harm than benefits. Believe me, I'm an engineer a dietitian. 😎
Vitamin D with a capital D
It is estimated that a significant part of the world's population (these values are smaller or larger depending on the region) is deficient in vitamin D3 (cholecalciferol). People who avoid consumption of dairy products or follow a vegan diet (or some varieties of vegetarian diet) are particularly vulnerable. Vitamin D3 counteracts diabetes, obesity and depression, is responsible for the proper absorption of calcium, which in turn saves appropriate bone structure and proper work of the heart. Before beginning supplementation, it is recommended to test the current level of D3 in the blood. A quantity of approx. 2000 IU is considered to be a safe preventive dose.
Sticking to these recommendations as usual eating habits is a good start to a healthier lifestyle and remember;
a sound mind is in a sound body!
Sources: Images:
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
http://www.who.int/dietphysicalactivity/factsheet_adults/en/
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https://d2ebzu6go672f3.cloudfront.net/media/content/images/WholeGrains_W1607_ts481882305.jpg
https://abm-website-assets.s3.amazonaws.com/laboratoryequipment.com/s3fs-public/embedded_image/2017/06/shutterstock_412394602.jpg
https://www.vyzivovo.sk/wp-content/uploads/2015/10/tu--n---jedl--.jpg
https://2rdnmg1qbg403gumla1v9i2h-wpengine.netdna-ssl.com/wp-content/uploads/sites/3/2014/05/GettyImages-450493095-650x450.jpg
http://biotechnologia.pl/uploads/article/main_image/16492/mainpage_fill_grafika1.jpg
