Components of a healthy diet

At the base of this pyramid are complex carbohydrates (eg pasta and bread). One level up are the vegetables and fruits and dairy products are and meats. At the highest level of the pyramid are sweets and fats. Sounds like a simple formula to be healthy? Yes, but for some people it is not. Read on to find out why.

In the U.S., most people consume too much protein. Despite this, several studies show that many people need to consume more protein than the daily amount recommended by the Department of Agriculture United States in the new food pyramid, always consume less carbohydrates and saturated fats.

The function of proteins

Our body needs protein to maintain cellular, tissue and organs. If our diet does not contain protein, this deficiency can reduce our growth, reduce our muscle mass and weaken our immune system, making us more susceptible to disease. We need protein for energy, in fact, proteins are responsible for maintaining your energy throughout the day. According to studies, eating high quality protein and lower fat promotes heart health and blood pressure.

The role of carbohydrates

With respect to carbohydrates, our body digests carbohydrates much more slowly than grain refined carbohydrates like pasta and white bread. Complex carbohydrates remained constant our levels of glucose and insulin levels to rise and fall abruptly not too fast. These carbohydrates are basically fully exploit faster and have a sense of fullness for longer.

When you eat carbs, make sure you actually eat whole grains. For example, brown rice, quinoa, millet and barley. Note that cereals and breads that show be milled flour, 100% whole wheat, or bran multicereal are not necessarily whole grain products.

The role of fiber

Vegetables, fruits and whole grains are rich sources of dietary fiber, essential for maintaining a healthy digestive system. As with complex carbohydrates, these foods are high in fiber will provide much faster and over again will not be hungry in the short term. These foods can help prevent over-consumption of food and maintain constant levels of blood glucose. Foods rich in fiber moderates digestion and absorption and thus glucose enters the bloodstream slowly, steadily. In addition, the fiber supports colon health. When the fiber breaks during the digestive process, there are simple organic acids and these acids nourish the lining of the colon and serve as food for good bacteria.

Vegetables, fruits and vegetables

A healthy diet is not really healthy without leafy dark green. These vegetables are sources rich in essential nutrients such as calcium, iron, magnesium, zinc, potassium and vitamins A, C, E and K. They also stimulate blood circulation and strengthen the respiratory system. Be sure to include in your diet the following leafy dark green broccoli, cabbage, Chinese cabbage and mustard greens. Although the following vegetables are dark green leaf are good sources of vitamins and essential nutrients, beets, carrots, corn, onion, sweet potato and pumpkin.

Fruit is also a key component of a healthy diet. Are high in fiber, natural sugars, vitamins and antioxidants. Includes fresh and frozen fruit in your diet and make sure you eat a variety of fruits. It is better to eat fruits that have a brighter color and markings, as they contain plenty of minerals, vitamins and antioxidants. And if there is a source of carbohydrates that should not be afraid to eat too much, is the fruit!

Beans, peas, nuts, soybeans and other legumes contain fiber, protein, minerals and vitamins. If you're a vegetarian, these foods contain iron, the body absorbs best when taken with foods high in vitamin C.

The role of fat

Unlike what many people believe, fats are an essential component of a healthy diet. Do not completely remove the food, at least the good fats because they provide nourishment for the brain, heart, nerves, hormones and cells, and cause hair and nails brighter and healthier. Fats also satisfy hunger and provide satiety.