healthy eating pyramid
The Spanish Society of Community Nutrition (SENC) has updated the healthy eating pyramid, taking into account the most relevant eating habits as well as the practice of physical activity and sedentary lifestyle in the Spanish population.
Healthy lifestyles
In the first link, there are aspects that, without being food, are part of a healthy life style:
- Do one hour of physical activity a day. With this, in addition to burning calories, you will improve your functional health and reduce the risk of suffering from diseases such as hypertension, diabetes, heart disease...
- Don't let your diet be influenced by your mood (stress situations, nervousness, etc...).
- Maintain a balance between food intake and physical exertion.
- Cook food using healthy techniques such as steam cooking, baking, grilling or boiling.
carbohydrates
In the second link, we find the carbohydrates: bread, pasta, rice, flour, potatoes, legumes, etc…
Consume them according to the degree of physical activity you do. When you buy them, opt for those that are whole grain and made with whole grain flours.
Fruits and vegetables
In the third link, we find fruits (3-4 times a day) and vegetables (2-3 times a day).
They are key foods for your health and the sum of daily servings of fruits plus vegetables should be five.
At this level, the extra virgin olive oil is incorporated.
Both these foods and those in the previous link should be included in each main meal.
Proteins and dairy
In the fourth link, we find the White meats (chicken, turkey, rabbit) and fish (white and blue).
They also include the legumes and the eggs. The latter are recommended to be organic or free-range (those with zero or one in the first number).
Finally, it refers to nuts, especially the nuts, of which consumption of three or four a day is recommended as they are beneficial for health.
On the left side are the dairy products. Recommending, the semi-skimmed dairy with consumption 2 to 3 times a day.
Red, processed meats and sausages
In the fifth link, we find the sausages, red meats and processed meats.
Its consumption should be moderated, but we must emphasize that not only should the amount, but also the quality. When choosing, it is better to opt for organic meats from animals that have lived in harmony with nature.
Ultra-processed foods, sugars, fats and salt
At the top of the pyramid are foods rich in salt, sugars and fats.
Foods for very occasional and thoughtful consumption.
Nutritional supplements
Many people need to consume nutritional supplements. Making this decision individually without the advice of a health professional can be dangerous and counterproductive. Therefore, the new pyramid includes a little flag in which you can see a cross with the four colors. The cross symbolizes that we need dietary advice from a health professional and, each color, a specialty: nurses, nutritionists, doctors and pharmacists.
If you keep this pyramid in mind in your daily life, you will have a healthy diet and that will give you a healthy lifestyle.
