THE FOOD PYRAMID

Have you ever heard of the food pyramid? I'm not talking about the Egyptian ruins, but a diagram that can help you make healthy choices for a balanced diet. The United States Department of Agriculture (USDA) has divided food into different categories and placed them into a pyramid that represents the correct portion size of each major food group, from the ones you should eat moderately on top, to the ones that your body needs the most at the bottom. Let's take a look.

1. The tip of the pyramid: FAT, SODIUM, SUGARS

The USDA recommends to limit fat to 30% of calories at most. One of their studies shows that Americans eat too much fat, especially those that derive from animal products. We recommend you to avoid saturated, hydrogenated and trans fats such as butter and margarine. Instead, choose good fats from nuts, olives, avocados, and vegetable oil (olive, canola..).

Also, try to moderate your consumption of salt to reduce water retention and the risk of high blood pressure. Avoid sugary products like sodas and sweets - they have a lot of calories and no nutrients.

2. In the middle: PROTEINS

Proteins should supply between 20 and 30% of your daily calories. Limit fatty red meat and cheese. Instead, turn your preference to lean meat like chicken and turkey, low-fat cheese and milk. Fish is a great choice since it also provides omega 3. Try to have more legumes like beans and lentils.

3. The bottom of the pyramid: CARBOHYDRATES

Carbohydrates are the main source of energy for your body, so try to eat between 45 and 65% of calories from them. Choose complex carbohydrates such as whole grains, vegetables and fruits over refined, processed sugars. Complex carbs are full of fibers, vitamins and other nutrients that are good for you.

Remember!

It's not healthy to exclude a category. Too often people think that not eating fats or carbs can be a great diet. No wonder why it doesn't last for long! Your body needs all of the nutrients, so try to eat a variety of foods. A little bit of everything. The food pyramid can help you!

If you want to know more about it, check this pamphlet by the USDA.