Health Food Pyramid:
Good nutrition health food is the basis of good health. We must make healthy and conscious food choices for maximum health benefits. Fresh fruits and vegetables, whole grains, nuts and legumes – all of these must be a part of our everyday diet. They are rich in the photochemical that fight “lifestyle” health diseases like heart disease, osteoporosis and cancer.
To make healthy food choices, use the nutrition health food pyramid as a guide:
At the base of the health food pyramid includes all plant foods: vegetables, fruits, nuts, dried peas, beans and lentils, breads and cereals (preferably wholegrain). These foods contain many different nutrients and should make up most of the food that we eat.
At the middle of the health food pyramid include fish, lean meat, eggs, chicken (without skin), milk, cheese and yoghurt. These foods are called eat moderately foods.
6 to 4 servings in the first section and 1 to 2 servings in the second section in this nutrition health food should help to provide protein, minerals (especially iron and calcium) and B vitamins. And include foods at the top of the pyramid, to eat in small amounts, which should be limited because they lack a good supply of the nutrients for growth, good health and quick energy. Alongside encourage water consumption. 6-8 glasses each day is the recommendation. Smaller children about 4-5 glasses of water.
Health foods also called whole foods are those which are grown and prepared in a more natural way than most commercially processed foods. Health foods includes organic food, functional food and food for particular nutritional uses. These type of foods are becoming popular because, they are considered to be better than commercially produced foods.
Types of Nutrition Health Food:
Nutrition Health foods can be categorized into five main categories. The first includes stone-ground, whole wheat breads, cereals and flavours.The second category comprises cold pressed, unrefined oils and unsalted nuts.In the third category of Nutrition health food are yogurt and powdered milk made without preservatives. The fourth is free-range eggs, those not laid by battery hens. The fifth category of health food includes fruit and vegetables grown in soil fed with humans-decayed organic matter such as farmyard manure and leaves.
It is essential to ensure an adequate intake of nutrition health food on a daily basis. However, this does not mean totally cutting back on foods we enjoy, like barbecues, cakes, etc. These should be occasional treats. Adding variety by changing the foods we eat or experimenting with new flavors ensures we stick to eating healthy.
Healthy Food Shopping:
Healthy food shopping is an important part of making meals, because what we buy at the food store or supermarket determines our food intake. Food shopping requires a little planning beforehand. Following a few simple guidelines will help you make the most of your food shopping. Fruits and vegetables must be at the very top of the healthy food shopping list. Buy those in season to save money. Dark colored vegetables and fruits, for example, dark green and orange, are rich in vitamins. Green leafy vegetables do not keep well for long, so use them as soon as you buy them. Avoid prepackaged vegetables (or fruit). These are expensive and you have no control over the quality and freshness. Buy them loose. Buy frozen vegetables and fruits last, so that you can store them quickly in the freezer.
People shopping for food always go in for well-known, expensive brands. But supermarket brands (i.e., their own brands) can be an inexpensive alternative. The quality is not compromised and you can save a lot on your healthy food shopping bills. Buy different varieties of wholemeal breads, low-sugar cereals, different pasta varieties, wholegrain rice, and biscuits made of wholemeal flour, plenty of potatoes (to boil and bake) and dried fruits. Buy low fat alternatives to cream, mayonnaise, prepared sauces and high-fat salad dressings.
Use a variety of seasonings like black pepper, garlic, ginger and onion, spices and herbs (fresh and dried). Add some variety and spice to your everyday meals by experimenting with new flavors. While food shopping, choose healthy snacks for kids, like popcorn (air-popped), fresh yogurt, scones, pizza fingers, and nuts. Avoid sugary drinks and aerated drinks. Choose fresh fruit juices instead.
If you consume alcohol, try an alcohol-free wine or low alcohol beers. Try to dilute drinks with sugar-free mixes. Frequent consumption of alcoholic drinks is not good for health and also leads to weight gain.
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