A healthy diet pyramid...

The healthy food pyramid emphasizes, not only on the health of food, but also to daily exercise and weight control, this plays an important role to keep you healthy.

In the background, the pyramid recommend that the consumption of foods from different food groups every day, but it does not specify the number of calories that you take that varies from person to person and depends on various factors such as gender, age and lifestyle.

Let us the food that you should consume each group of foods:

1st Group whole grains

Examples are: meal of oats, whole wheat bread / pasta, brown rice, barley

You should eat this food, most meals; portion is 1 piece or 4 oz.

Your body needs carbohydrates for energy. The best source of carbohydrates in whole grains. He has his (external)) and germ cells (shift) filled energy rich in starch.

The entire grain complex carbohydrates, so your body needs time to process and digest. This is good for you, because it helps to stabilize your blood sugar levels, as opposed to simple carbohydrates like white bread and white rice, that is in your body absorbs quickly, and therefore lead suddenly pick-up in your sugar in the blood.

A stable blood sugar (insulin) allows your hunger in check and the beginning of May to prevent type 2 diabetes.

2nd Vegetable oils group

Examples are: canola oil, soybean oil, corn oil, olive oil and sunflower oil.

You should 2 ounces daily.

That is the good, not healthy saturated fats, can reduce your LDL cholesterol (low density lipoprotein) cholesterol, or in the vernacular known as "bad cholesterol". They protect your heart for sudden and potentially dangerous heart rhythm disturbances.

3rd Fruit and vegetable group

Examples of all types of fruit and vegetables

You should eat 2-3 servings of fruit, 1 serving = 1 fruit or 4 oz; lot of vegetables with 3 or more servings per day, each portion = 6 oz.

And eating a wide variety of fruits and vegetables.

If you eat a lot of fruit and vegetables, you can reduce your risk of heart attack or stroke, certain types of cancer, high blood pressure and cataract, and the degeneration of the muscles.

4th Fish, poultry and eggs group

You should have 1-2 servings of poultry, fish or eggs; every ounce = 4 or 1 egg.

The fish may reduce your risk for heart disease.

From chicken and turkey are the animals are good source of protein. Food thin skin of the reduction of servings to reduce your consumption of saturated fats your.

The eggs are not as bad as you think and 1 egg every day or two is OK. It is better than if you have a baked cookies trans fatty acids in .....

5th The nuts and legumes group

Examples of nuts: nuts, pacanes, pistachios, hazelnuts, almonds.

Examples of leguminous plants: garbanzos, navy beans and black beans

You should have 1-3 servings of nuts, legumes, or any day, any portion = 2 oz.

The nuts and legumes are rich in protein, fiber, vitamins and minerals.

Nuts contain good fats, which are good for the heart.

6th Dairy products, or calcium, in addition to the group

Dairy products are rich in calcium, are important for strong bones and bone-building.

Examples of dairy products: milk, cheese, butter, cream

They should be 1-2 servings of milk or milk products or calcium supplements, each serving = 8 g fat or 4 g fat.

Replace your habit whole milk and cheese with the calcium sources are not bold or too low fat content of milk.

You can change your calcium supplement.

Eating white rice, white bread, potatoes, pasta white, soft drinks, sweets and only rarely because they are able to sudden jumps of sugar in the blood, may cause weight gain, diabetes, heart disease and other chronic diseases.

You can consider several vitamins and minerals, which may be a kind of backup food supplements. But I must say, it can not substitute for a healthy diet, or a poor diet - they can fill the gap, nutritional status.