EAT WITH PYRAMID UPSIDE DOWN

NUTRITION EBOOK

Pay special attention to the recommended daily of each food group is vital when we set our personal wellness goals portions. Nutrition pyramid has this objective, to show which groups require greater food supply and what should be kept low, for reasons of proven health.

In the pantry or refrigerator of our house should reflect this increased provisioning servings of vegetables and fruits, then they continue to decline in proportion cereals and legumes, along with herbal tea, then find the red and white meats, products milk and finally desserts, snacks and processed snacks. Comply with this order of portions is usually too specific in everyday practice when we hold the real pyramidal environment.

From Pyramid to Plate: A Nutritional Journey

The iconic food pyramid, a visual guide to healthy eating, has evolved over the years. Its original concept, however, can be traced back to a Swedish educator named Anna-Britt Agnsäter. In the 1970s, Agnsäter developed a pyramid-shaped diagram to simplify dietary advice for the general public. The pyramid visually represented the recommended proportions of different food groups, with grains forming the base and sugary treats at the top.

While the pyramid was a significant step forward, it has since been replaced by the more user-friendly MyPlate. This circular plate-shaped guide emphasizes the importance of balance and variety in our diets. It divides the plate into four sections: fruits, vegetables, grains, and protein foods, with a smaller circle representing dairy. This visual representation makes it easier for individuals to understand portion sizes and the ideal composition of a healthy meal.

To ensure optimal health, it's essential to include a wide range of nutrient-rich foods in our diet. Here's a brief overview of some foods that are particularly rich in vitamins:

**Vitamin A:**

* Carrots:** A classic source of beta-carotene, which the body converts into vitamin A.

* Sweet potatoes:** Another excellent source of beta-carotene.

* Spinach:** A leafy green vegetable packed with vitamin A.

**Vitamin C:**

* Citrus fruits:** Oranges, lemons, and grapefruits are well-known for their high vitamin C content.

* Strawberries:** A delicious and nutritious fruit that is high in vitamin C.

* Bell peppers:** Red bell peppers are particularly rich in vitamin C.

**Vitamin D:**

* Fatty fish:** Salmon, tuna, and mackerel are excellent sources of vitamin D.

* Egg yolks:** A good dietary source of vitamin D.

* Fortified foods:** Many dairy products, cereals, and plant-based milk alternatives are fortified with vitamin D.

**Vitamin E:**

* Nuts and seeds:** Almonds, sunflower seeds, and hazelnuts are good sources of vitamin E.

* Vegetable oils:** Olive oil, sunflower oil, and soybean oil are rich in vitamin E.

**Vitamin K:**

* Leafy green vegetables:** Kale, spinach, and broccoli are excellent sources of vitamin K.

* Brussels sprouts:** A cruciferous vegetable that is high in vitamin K.

By incorporating these vitamin-rich foods into our daily meals, we can support our overall health and well-being. Remember, a balanced diet, regular exercise, and adequate sleep are key to a healthy lifestyle.

The main mistake we make is not planing with the necessary anticipation to anticipate what we need to eat to maintain balance. For example there are vitamins in legumes compared to meat, on the other antioxidants of herbal tea are not provided in any other food pyramid and we avoid many diseases, then we find that our lunch or snack is invades desserts, snacks and processed snacks that contribute little to our well being and health. My advice is to choose natural products in everyday practice overcoming barriers to hold you to your real pyramidal environment.

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