Nutritional Pyramid

The new nutrition pyramid, developed by the Harvard Medical School, reveals the key features we should be aware of in our daily eating habits.

The main recommendations of the new nutrition pyramid are: red meat, potatoes, refined cereal products and making alcohol extremely limited;

Reducing dairy products to 1-2 portions a day; Complete removal of saturated fats (such as margarine);

Abundant consumption of unrefined cereals, fruits and vegetables;

Taking ready-made vitamins every day.

USING NUTRITIONAL PYRAMID AND NUTRITION RECOMMENDATIONS

1- Know how many calories are in your food and drink and exercise regularly. Remember that your body stores all excess calories by converting them into fat; so always keep your calories under control when you change what you eat. Exercise helps you avoid many chronic diseases and increases the amount of muscle in your body, allowing you to burn more calories.

2- Remove unhealthy saturated fat from your diet; use unsaturated vegetable oils instead. Avoid saturated fats found in red meat, butter and many dairy products. Use oils such as canola, sunflower and corn oil.

3- Eat unrefined cereals instead of refined cereals and potatoes. Use unrefined cereal products, either hot or cold, especially at breakfast. Use whole wheat flour instead of white flour for making pastries such as cakes, pies. Use brown rice instead of white rice. Eat whole wheat bread and reduce potatoes. Bulgur, despised by some, is recommended to the whole world with this nutrition pyramid.

4- Eat as many vegetables and fruits as possible. Eat at least 5 servings of vegetables and fruits every day; start the morning breakfast with fruit. Prefer dark colored vegetables and fruits. The most valuable vegetables in terms of nutritional content are generally dark green and abundant leaves. Eat yellow, orange and red fruits, legumes and limongiles. Prepare vegetables and fruits in a way that will definitely love and bring appetite. Eat the tomatoes cooked; If you cannot do this, consume processed tomato products such as tomato sauce and tomato juice. If you can not do this, consume it fresh during the growing season. Because the cancer-resistant substance called lycopene, which is found in tomato, passes into the blood more quickly if the tomato is taken cooked. You can freeze the tomatoes yourself and consume them in the future.

5- Get enough protein. Make sure there are a variety of protein sources. Poultry, fish and eggs are healthier than red meat. Legumes, nuts, soy products contain many nutrients and can replace meat in many ways, but the bioavailability of the protein in meat is greater. The oil in these foods is also healthier than the oil in red meat.

6- Get plenty of calcium to prevent discomfort like fracture and osteoporosis. Taking 1-2 servings of low-fat dairy products every day provides enough calcium for many adults. Legumes, cereal products, leafy vegetables are good sources of calcium. Regular exercise and adequate vitamin D intake are among the most effective measures to prevent fractures.

7- If you are using alcohol, reduce it as much as possible. Remember that alcohol is harmful to many people, and excess is harmful to everyone. Alcohol is more harmful for women and women should consume less.