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Documento 7
Documento 7
The food pyramid is built to make healthy eating easier. Healthy eating is about getting the
correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to
maintain good health and balance.
Foods that contain the same type of nutrients are grouped together on each of the shelves
of the Food Pyramid. This gives you a choice of different foods from which to choose a
healthy diet. Following the Food Pyramid as a guide will help you get the right balance of
nutritious foods within your calorie range. Studies show that we take in too many calories
from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They
provide very little of the essential vitamins and minerals your body needs. Limiting these is
essential for healthy eating.
So in a nutshell, healthy eating involves:
Plenty of bread, rice, potatoes, pasta and cereals – going for the wholegrain varieties
whenever you can
Plenty of fruit and vegetables
Some milk, cheese and yoghurt
Some meat, poultry, eggs, beans and nuts
A very small amount of fats and oils
And a very small amount or no food and drinks high in fat, sugar and salt
This is probably no surprise, but too much junkfood increases the risk of heart disease. Junk
food contains high levels of cholesterol and triglyceride, which builds up in your body over
time and will eventually lead to obesity and heart problems.
10. It increases the risk of cancer
Junkfoods are high in fat, sugar and salt, which can lead to an increased risk of cancer.
Studies have proven that there is a direct link between the amount of fatty, fried food that
people eat and the incidence of cancer.
For me a balanced diet consist of this:
Eating well is key to maintaining strength, energy, a healthy immune system and general
lung heath. The key to a healthy balanced diet is not to ban or omit any foods or food groups
but to balance what you eat by consuming a variety of foods in the right proportions. At a
high level, the basic elements of a healthy diet include the right amount of protein, fat,
carbohydrates, vitamins, minerals and water.
Protein:
Essential to the building, maintenance, and repair of body tissue such as the skin, the
internal organs, and muscle, proteins are the major components of our immune system and
hormones. When choosing protein-rich foods, pay attention to what else you are getting with
that choice (i.e. choices high in saturated fat known to raise blood cholesterol putting us at
risk of heart disease and stroke). Vegetable sources of protein, such as beans, nuts, and
whole grains are great choices and offer healthy fiber, vitamins and minerals. The best
animal protein choices are fish and poultry; however, for those partial to red meat, you
should stick with the leanest cuts, choose moderate portion sizes, and make it only an
occasional part of your diet.
How much protein should you eat? The amount of protein you need depends on many
factors including age, sex, and level of physical activity. The WHO (World Health
Organization) set the minimum protein intake at about 1/3 of a gram of protein per pound of
bodyweight. Following is a chart from the United States Department of Agriculture’s (USDA)
June 2011 recommended daily amounts.
USDA Daily recommendation*
Children 2-3 years old 2 ounce equivalents
4-8 years old 4 ounce equivalents
Girls 9-13 years old 5 ounce equivalents
14-18 years old 5 ounce equivalents
A simple trick for knowing the right portion sizes along the course of the day is to us the size
of a deck of cards or the size of your palm (minus the fingers) as a guide.
Fats:
Fat is good and a necessary part of any healthy diet. What is important is the type of fat you
eat. Here’s the bottom line when it comes to fats:
Carbohydrates:
Probably the most misunderstood of all the calorie-producing foods, ‘carbs’ have been
avoided at all costs by dieters of all shapes and sizes. Like good and bad fats, there are
good and bad carbohydrates – at least ones that are better or worse for you (i.e. nutrient-rich
carbs such as whole grains, fruits, vegetables, and legumes vs. foods devoid of nutrition
such as processed foods, candy, pastries, cookies, and soft drinks and fruit drinks.) So, here
are some guidelines on carbs:
Skip refined and processed foods altogether: Consider shopping around the perimeter
of the grocery store instead of down the aisles where most refined and processed
foods lurk.
Read the label to see if there is added sugar: The words “syrup”, “sweetener”, and
anything ending in “ose” (i.e. high fructose corn syrup) can usually be assumed to be
“sugar”. Note that many "sugar free" foods have ingredients called ‘sugar alcohols’ in
them such as maltitol that can be as bad or worse than sugar.
Choose whole grains (i.e. oats, whole wheat, brown rice, quinoa), beans, legumes,
fruits and vegetables
Try to have 40% of your total caloric intake come from complex carbohydrates like
legumes, vegetables and 100% whole wheat or 100% whole grain bread, cereal and
pasta.
Avoid foods with ‘low-fat’ and ‘low-carb’ promise: These typically contain sizable
amounts of calories from either sugar or fat.
Water:
As the most plentiful substance in the body, accounting for 55 to 65 percent of our body
weight, water is critical to our overall health. It is a major component of every body cell,
tissue and organ and plays an important role in almost every body function, including:
Breakfast
2 Scrambled Eggs (182 cal, 12g protein,
13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal,
0g protein, 0g fat, 2g carb)
1 piece whole-wheat toast (75 cal, 3g
protein, 1g fat, 13g carb) with 1 Tbsp.
jam (56 cal, 0g protein, 0g fat, 13g carb)
1 large peach (68 cal, 2g protein, 0.5g fat,
17g carb)
1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal,
3.3g protein, 2g fat, 5g carb)
Learn about the importance of a
protein-packed breakfast
AM Snack
1 whole celery stalk, cut into spears (10 cal,
0.5g protein, 0g fat, 2g carb)
1 large carrot, cut into spears (30 cal, 1g
protein, 0g fat, 7g carb) served with 1/4
avocado and 1/4 cup plain low fat Greek
yogurt mashed with garlic, salt and pepper
for dipping (84 cal, 3g protein, 6g fat, 8g
carb)
Lunch
4 oz. grilled chicken breast (184 cal, 25g
protein, 3g fat, 0 carb)
1/2 cup sliced strawberries (23 cal, 0.5g
protein, 0g fat, 5g carb)
1/2 cup steamed spinach w/ salt and
pepper (21 cal, 3g protein, 0g fat, 3g carb)
1/2 cup brown rice, steamed (109 cal, 2g
protein, 1g fat, 23g carb)
PM Snack
1 oz. roasted, salted almonds (169 cal, 6g
protein, 15g fat, 6g carb)
1/2 cup fat-free vanilla yogurt w/ low cal
sweetener (43 cal, 4g protein, 0g fat, 7g
carb)
Dinner
4 oz. broiled salmon w/ salt and pepper to
taste (228 cal, 24.5g protein, 14g fat, 0g
carb)
1/2 cup whole-wheat pasta (87 cal, 4 g
protein, 0g fat, 19g carb)
1 cup steamed broccoli (55 cal, 4g protein,
0.5g fat,6g carb)
1/2 cup sautéed red peppers and onions w/
1 Tbsp. olive oil (195 cal, 2g protein, 13g
fat, 16g carb)
1 small kiwi (42 cal, 1g protein, 0g fat, 10g
carb)
See more dinners under 400 calories
Dessert
1 oz. dark chocolate (174 cal, 2g protein,
11.5g fat, 16g carb)
1/2 cup blueberries (42 cal, 0.5g protein, 0g
fat, 11g carb)
1 cup fat-free milk (83 cal, 8g protein, 0g
fat, 12g carb
5 Reasons to Avoid GMOs
1. GMOs are unhealthy.
The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO
diets for all patients. They cite animal studies showing organ damage, gastrointestinal and
immune system disorders, accelerated aging, and infertility. Human studies show how genetically
modified (GM) food can leave material behind inside us, possibly causing long-term problems.
Genes inserted into GM soy, for example, can transfer into the DNA of bacteria living inside us,
and that the toxic insecticide produced by GM corn was found in the blood of pregnant women
and their unborn fetuses.
Numerous health problems increased after GMOs were introduced in 1996. The percentage of
Americans with three or more chronic illnesses jumped from 7% to 13% in just 9 years; food allergies
skyrocketed, and disorders such as autism, reproductive disorders, digestive problems, and others
are on the rise. Although there is not sufficient research to confirm that GMOs are a contributing
factor, doctors groups such as the AAEM tell us not to wait before we start protecting ourselves, and
especially our children who are most at risk.
The American Public Health Association and American Nurses Association are among many medical
groups that condemn the use of GM bovine growth hormone, because the milk from treated cows
has more of the hormone IGF-1 (insulin-like growth factor 1)―which is linked to cancer.
2. GMOs contaminate―forever.
GMOs cross pollinate and their seeds can travel. It is impossible to fully clean up our contaminated
gene pool. Self-propagating GMO pollution will outlast the effects of global warming and nuclear
waste. The potential impact is huge, threatening the health of future generations. GMO
contamination has also caused economic losses for organic and non-GMO farmers who often
struggle to keep their crops pure.
Between 1996 and 2008, US farmers sprayed an extra 383 million pounds of herbicide on GMOs.
Overuse of Roundup results in “superweeds,” resistant to the herbicide. This is causing farmers to
use even more toxic herbicides every year. Not only does this create environmental harm, GM foods
contain higher residues of toxic herbicides. Roundup, for example, is linked with sterility, hormone
disruption, birth defects, and cancer.
9A
Science Album
Angel Gonzales
I.B.C.M