At a glance what to eat to stay slim and healthy. The base of the healthy food pyramid consists of vegetables, tubers IG * low, plant roots, pulses and legumes - including soybeans - fresh fruit and nuts, which should provide the largest share of daily calories. We recommend eating 5 to 12 servings per day of foods from this group.
The 1st floor healthy food pyramid: pasta, rice, bread or semi-complete, biscuits
The first floor of the pyramid consists of pasta, rice and bread complete or semi-complete, biscuits (food glycemic index carbohydrate with moderate or low) that can be consumed at a rate of 0 to 6 servings per day, which is much less than the official recommendations.
The 2nd floor healthy food pyramid added fat (dressing, cooking, bread), nuts and oilseeds
On the second floor is the added fat that respect the right balance between fatty acid rapeseed oils and olive and canola margarine for seasoning, olive oil for cooking, goose fat if necessary. Again, it is better to buy virgin oils from organic agriculture. Oilseeds are also at this level. We advise 2 to 6 servings per day.
The 3rd floor healthy food pyramid : dairy
At the third level are the dairy products: yogurt, milk, butter, cheese. Compared to current recommendations, we advise reducing their place in the diet, or 0 to 2 servings per day instead of 3 to 4 servings recommended by most nutritionists and health authorities.
The 4th Floor healthy food pyramid: fish, seafood, shellfish
On the fourth floor, fish, seafood, consume at a rate of 3 to 4 servings per week. Fish can be eaten lean or fatty, as is done in Okinawa, knowing that fatty fish, shellfish and crustaceans provide omega-3 long chain.
The 5th floor healthy food pyramid : eggs
On the fifth floor eggs. It can consume 2 to 5 per week. They are preferably organic or omega-3.Attention however, if your blood cholesterol is high!
The 6th Floor healthy food pyramid: poultry and red meat
In the sixth floor is the meat and poultry. Red meat are more indicated in children and women between 15 and 50 years because of the need for iron (1 to 2 servings per week). For men, red meat is not necessary (0 to 2 servings per week). Poultry can supplement the protein needs weekly (0 to 3 servings per week).
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