Food Guide

Food, because it occurs naturally and as you eat, not a single substance but a mixture of chemicals or nutrients. If these substances are stored to release its energy and building materials for use, should be separated into their respective components so that the body can handle each as a separate unit.

Nutrients released from the food can remain available to the body. Some additional means to change their ways may have to follow. The intermediate units are broken down, simplified, regrouped and re-routed. This chemical complex work should be carried out in each human being. This is because human beings whose life is developed and supported by a dynamic internal chemical environment, is the most highly organized and closely the balance of all organisms. This is achieved through the effectiveness of control mechanisms of the body that holds the various functional systems that operate in harmony with each other.

Eating is one of the greatest pleasures of life. The type of food we eat is a universal key factor affecting both as defined, the health of all people. Hence the saying “you are what you eat”. This suggests that health, largely under our control. There are many foods and many ways to build a healthy diet and lifestyle, as well as plenty of opportunities for choice. The dietary regimen can help you find ways to enjoy eating and physical activity as part of a healthy lifestyle. The Food Guide has three key messages for good health.

PURPOSE OF FITNESS

• Try to maintain a healthy weight
• Be physically active every day

Staying physically active and maintaining a healthy weight are necessary for good health. Choose a lifestyle that combines eating a nutritious diet and physical activity. With this combination you can maintain a healthy weight and reduce the risk of developing diet-related diseases such as type 2 diabetes, heart disease and some cancers.

Build a healthy base

• Let the basic food groups (food groups) guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.

Different foods contain different nutrients and other useful substances. No single food can provide all the nutrients in the amounts you need. For example, oranges provide vitamin C and folic acid, but not vitamin B12. Tomatoes provide lycopene (an antioxidant that helps prevent arteriosclerous). To make sure you get all the nutrients and other substances needed for health, build a healthier you through the Food Pyramid (food groups) as a starting point.

As much as possible, a proper diet must include a representative from each of the groups.

Group I: roots / tubers / bread / cereal group:
The main function is to provide the energy needed by the body. Foods in this group are yams, cassava, potatoes, bread, taro, banana, cereals (rice, wheat, corn, millet, sorghum. The foods in this group will help protect the body from many chronic diseases.

Group II: fruit and vegetable groups:
Fruits and vegetables provide vitamins, minerals, fiber and other substances (phytochemicals) that are beneficial to health. Dark leafy greens are good sources of iron and vitamins examples include pumpkin, eggplant, leaf water, spinach etc. Some vegetables have antioxidant functions, it is decirque protect the body against cancer and heart diseases. They include cabbage, cauliflower, onion, eggplant, carrots, tomatoes, garlic and some fruits etc. as grapes, apples, berries, fruits, etc. that provide the vitamins are orange, watermelon, guava, soursop, avocado, mango , mandarin.

Group III: meat, meat products, legumes (beans group) and the group of nuts:
The main function of this group is to provide protein. All the alternatives grocery and meat (all kinds of fish, birds, snails, insects, milk, eggs, vegetables and seeds) are included in this group. Sources of meat, fish, milk and other animals provide protein of high biological value. Other nutrients they provide are vitamin B1, A, iron, phosphorus, etc.

Group IV: fats and oils:
This group provides essential fatty acids and energy. Examples include palm oil, vegetable oil (olive oil, soy bean oil, canola oil etc). They are to be used in moderation. However, foods that are safe from harmful bacteria, viruses, parasites and chemical contaminants are vital for healthy eating.

CHOOSE CORRECTLY

• Choose a diet low in saturated fat and cholesterol and moderate fat intake.
• Choose beverages and foods to moderate your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcohol or drink, drink in moderation.

Fats supply energy and essential fatty acids and help absorb the fat soluble vitamins A, D, E and K and carotenoids. You need some fat in the foods we eat, but choose wisely. Foods high in saturated fat increase the risk of coronary heart disease by raising blood cholesterol. The foods are high fat dairy products like ice cream, whole milk, cream, etc, fatty fresh and processed meat, hides and poultry fat, palm oil, coconut oil, foods high in cholesterol etcLos the diet include egg yolk, liver and organ meats, etc. keep dietary fat intake of these foods low. Unsaturated fats (oil) do not raise blood cholesterol. This occurs in vegetable oils (olive oil, soybean oil, corn oil, etc.), most nuts, avocados and fatty fish.