Herbs in the new Pyramid of Healthy Nutrition!
On 20 January 2016, appeared a new food pyramid and more specifically Pyramid of Healthy Nutrition and Physical Activity. Experts of the Institute of Food and Nutrition presented, for the first National Alimentarius Congress in Warsaw, a new look at what we should eat and drink, they have also added a permanent physical activity – every day 30-45 minutes. Cereal products gave way to the first place of the vegetables and fruits, in the proportion 3/4 to 1/4 vegetables and fruits. For this we are reducing sugars and salts, underlined in drinking water, reducing consumption of red meat and replace animal fats to vegetable oils.
In addition, as very happy, the new pyramid for the first time makes a nod herbs to indicate their positive qualities. “Another important change is to put in a pyramid herbs that not only serve as a seasoning plant to improve the taste of food, but also provide many healthy ingredients. Their use is also a good way to reduce salt intake, which is by the doctors called a” silent killer “co-responsible among other things, for a large part of heart attacks and strokes “.
For some, this can be quite a challenge, because it is difficult to simply reduce the salt, which for centuries occupies an important place on our tables. But let’s be receptive to herbal spices, do not be afraid to explore and taste, because the abundance of herbs still amazes and delights, and certainly everyone will find something for themselves, which will enrich not only the taste of food, but make that they will be lighter and healthier.
RULES FOR HEALTHY EATING associated with the Pyramid of Healthy Nutrition and Physical Activity.
- Eat regular meals (4-5 meals every 3-4 hours).
- Vegetables, fruits eat as often and as much as possible, at least half of what you eat. Remember the proper proportions ¾ – vegetables, ¼ – fruit.
- Eat cereals, especially whole grains.
- Every day eat at least 2 large glasses of milk. You can substitute yogurt, kefir and semi – cheese.
- Limit your intake of meat (especially red and processed meat products to 0.5 kg / week). Eat fish, legumes and eggs.
- Limit your intake of animal fats. Replace them vegetable oils.
- Avoid consumption of sugar and sweets (replaces them with fruits and nuts).
- Do a bit of salt foods and buy foods with low salt content. Use herbs – are valuable ingredients and improve the taste.
- Remember to drink water, at least 1.5 liters a day.
- Do not consume alcohol.