The Healthy Eating Pyramid was created by the Harvard School of Public Health based on the best available scientific evidence concerning the relationship between health and diet. The Harvard scientists believe their new pyramid fixes essential errors found in the USDA pyramid.
Just as the USDA replaced the My Pyramid with the My Plate,(My
plate.gov) the nutrition experts at Harvard have replaced their Healthy
Eating Pyramid with their new Healthy Eating Plate...
Healthy Eating begins on the basis of promoting daily exercise and weight control.
These elements have to be related because combined they have a great impact upon your chances for staying healthy.
They also play a large part determining what and how you eat. It boils down to the simple rule of energy balance: Calories eaten - calories burned = weight control. The food aspects include...
Whole Grains
Your body needs carbohydrates to produce energy. But, the very best healthy source remains whole grains like brown rice, whole wheat bread and oatmeal. These are comprised of bran and germ possessing energy-laden starch. The body is incapable for digesting whole grains quickly. This keeps the body from processing carbohydrates as fast as it can, from example, white flour items.
Blood sugar and insulin levels are controlled so they do not rise and fall abruptly. Not only does this help stave off hunger pangs, but may actually prevent the onset of Type 2 diabetes. Research also indicates diets rich in whole grains are heart-healthy.
Fats and Oils
One-third of the daily intake of calories in the average diet comes from eating fats. Therefore, according to typical eating habits, these should find a place in the Healthy Eating Pyramid foundation. But, not just any fats and oils - healthy ones are necessary.
Sources providing healthy choices include unsaturated fats like corn, sunflower, soy, canola, olive and other types of vegetable oils. Others include fatty fish such as salmon, avocados, nuts and seeds as well as trans-fat margarines. Side effects include improved cholesterol levels and additional heart protection.
Fruits and Vegetables
Anyone adopting a diet rich in fruits and vegetables reaps many benefits:
Nuts to You - Seeds and Beans, Too
These are great choices of good sources for minerals, vitamins, fiber and protein. Incorporate beans into your menu planning including black, navy, garbanzo, lentil and others that are sold dry. Go nuts with selections such as almonds, walnuts, pecans, peanuts, hazelnuts and pistachios. They all contain healthy fats and are good for your heart.
Eggs, Poultry and Fish
There is a vast amount of research indicating that a diet rich in fish is good for your heart. Chicken and turkey are great sources for protein while also low in saturated fats. The highly demonized egg is now considered essentially alright, especially as a breakfast item opposed to a fired doughnut or a bagel baked with refined flour.
However, diabetics and people with heart disease need to limit egg yolk consumption as recommended by their doctor. Choose egg white substitutes instead. Select choices from the new Healthy Eating Plate...
The sources below are available free information to build a ample healthy plate while providing alternatives for a better - and happier – healthy living.
Just copy and paste in your browser.
www.hsph.harvard.edu/nutritionsource
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf