The Food Pyramid: Staples


Therefore, although it is recommended not to abuse their consumption, it is considered that it is not harmful to take up to 4 eggs a week.

Red meat
Encompass mainly cow, beef, veal, pork, lamb.Red meats often have a significant amount of fat, up to 20%, especially loin cuts, since the leg parts (hip cover against a round, stifle, morcillo) have less than 10% fat .The largest proportion of this fat is saturated and numerous studies have linked consumption of these meats with some cancers and heart disease.

The appropriate amount of red meat is no more than once or twice a month, especially if the individual has for developing arteriosclerosis irrigation.

White meat
Poultry: chicken, turkey.The consumption of white meat chicken or turkey have not been associated with these diseases or even thought to be protected from them, thus allowing more liberal consumption.

White meat can be taken several times a week.

Meats
From a dietary point of view should differentiate into red and white:

Fish
Fish typically differ in white and blue, but this classification is no scientific basis.White fish (hake, whiting, cod, megrim, sole) are low in fat (less than 3%), while oily fish (salmon, tuna, sardines, anchovies, mackerel, halibut) has have more fat and can Directions for salmon in 20%. Although there are fish, squid, cuttlefish and octopus can be included among white fish.

Fish is an excellent source of protein and polyunsaturated fat they contain is of the type known as omega-3, which decreases the risk of developing coronary artery disease.

It recommends eating fish at least three times a week.

Legumes
Legumes: beans, chickpeas, lentils, peas, soybeans, contain up to 20% of protein per 100 g of crude product.They also have a small carbohydrate and fat ratio, so it can be considered both a protein food as rich in carbohydrates.Proteins pulses have a lower biological value of milk, eggs, meat and fish.Soy is an exception and has a biological quality protein similar to other animal foods.

Carbohydrates from vegetables are carbohydrates that are digested and absorbed slowly from the gastrointestinal tract (depot) and therefore do not result in significant elevations of glucose in blood. In addition, legumes are an important source of soluble and insoluble fiber, and thus help improve intestinal transit and fight constipation.

In the diet, legumes should be considered as a second course or as a single dish, but not as starters.

Vegetables should take four or five days a week.

Cereals
Cereals: wheat, barley, rye, oats, rice and corn, but are usually grouped among the starches have a 6% to 10% protein, but lower biological value proteins from legumes.In our diet, the main cereals are wheat consumed as bread, pasta or pastry flour and rice.

Always has recommended heavy consumption of cereals, but recent studies suggest an important benefit of consumption of pasta and whole grains or products made with them, and possibly a detrimental effect of the products prepared with refined grains (white bread, pastries prepared with white flour).

The baked goods are made from highly refined flours, sugar, salt, eggs and animal fats (lard or butter) or hydrogenated vegetable fats, sometimes questionable.Almost all of these ingredients have been linked in several epidemiological studies, with increased risk of obesity, diabetes and cardiovascular disease.So today we recommend a high intake of whole grains and avoid refined cereals or pastries.

Cereals like wheat bread, brown rice or pasta should be taken daily.You should avoid high intake of refined cereals and pastries.

Vegetables
Vegetables, both vegetables-tomatoes, eggplant, zucchini, cabbage, cabbage etc. – Share the characteristics of being low-calorie foods, with few proteins, fats, carbohydrates (which are mostly complex carbohydrates slow absorption) and fiber.Vegetables are an important source of vitamins , minerals and trace elements.Frequent consumption of vegetables has been associated with a lower frequency of cerebral thrombosis and coronary , diabetes and certain cancers.

Among vegetables potatoes may also be included.They are a food without fat, low protein and carbohydrates especially rapid digestion and absorption.Therefore not recommended to abuse them and use them only as a garnish and in small quantities.

It is recommended to eat two bowls of vegetables a day.Do not abuse the potatoes.

Fruits
Fruits contain about 40-80 calories per 100 g, no fat, with the exception of the avocado-and few proteins.They are an important source of vitamins and potassium.Its use has also been associated with lower frequency of cerebral and coronary thrombosis, and some cancers.

We recommend taking a daily three pieces of fruit.

Nuts, almonds, hazelnuts, walnuts, peanuts, cashews, etc. – Have up to 20% protein, are rich in monounsaturated and polyunsaturated fatty acids, magnesium , calcium and zinc . Although their calorie content is about 600 kcal per 100g, its use has not been associated with obesity .It has been found to prevent its protective effect myocardial infarction.

We recommend taking about 100 grams of nuts a week.

Alcoholic beverages
Drinking any amount of alcohol is associated with increased frequency of liver cirrhosis . No clutch, consuming a moderate amount of alcohol: a glass of wine and two glasses women, wine also in man, lower the risk of myocardial infarction.Not recommended alcohol consumption below 40 years for men and 50 years for women, but as of this age is recommended moderate consumption (in quantities above).It is most beneficial effects have been attributed to red wine, but not proven.It should be noted that the beer has more calories than other alcoholic beverages, by which promotes weight gain.