The optimal proportions in the routine diet are different-sized fields of the pyramid to illustrate. At the base, the largest field, the preferred food, the proportion of our daily diet should have big one. At the top, the smaller fields, which should be eaten in small quantities. Each group contains essential ingredients and is therefore, also necessary for a balanced diet.
The largest field in the Food Pyramid is the drinks were utilized by. Thus, the metabolic function optimally, our body needs plenty of fluid. At least, 1.5 - 2 liters should you drink daily, preferably free or low-calorie beverages, such as water, mineral water, unsweetened tea or juice spritzer. Alcoholic beverages are not a matter of course in this group. They should be drunk in small quantities and only occasionally.
Fruit and vegetables
Of fruits and vegetables, you can eat as much, for this food group is usually low in calories in and has a high nutrient density. Fruits and vegetables contain vitamins, minerals, micronutrients, phytochemicals and dietary fiber. Ideal are two servings of fruit and three servings of vegetables daily. Wherein a portion of about a handful of meets in, so a small bowl or a fruit the size of an apple. They are about 600 grams of fruit and vegetables to be eaten daily.
Fish, meat and eggs
On a balanced diet can fish; meat and eggs are not also missing. They provide our bodies with valuable protein, iron and vitamins B1, B6 and B12. 1 - 2 servings of fish, 2 - 3 eggs, 2 - 3 servings of meat and 2 - 3 times a week sausage should be maximum. Lean meats and low fat meats are recommended. It preferred to eat fish because it contains omega-3 fatty acids, selenium and iodine.
Fats and oils
Fats are a necessity of life in our body to build cell walls, make hormones, protect organs, and fat-soluble vitamins to take. Oils and fats should, however, contained plenty of calories to be used sparingly. Vegetable fats have a higher proportion of unsaturated fatty acids and are therefore, easier to digest than animal fats.
Up to the top of the food pyramid, and thus only small amounts should be consumed in very a calorie-and fat-rich foods, like spicy snacks and sweets. Pay to have the food cravings order no day is a serving of these foods per allowed.
Movement is the foundation on which our food pyramid. Good for the ground is not, we move on so little, does not the pyramid. In order to stay in healthy and fit duration on, movement is essential.
Cereals and supplements
Cereal products and supplements, such as bread, pasta, rice, potatoes contain essential carbohydrates. Here one should especially products made from whole grain prefer because they have a very high nutrient density.
Milk and milk products
Milk and milk products to three servings should be on the daily menu included are 2 with. They mainly supply high-quality protein and plenty of calcium. It should be on a low-fat product value down all before.
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