In the Harvard pyramid, healthy food types are concentrated downward. The narrow upper section is for foods that should only be eaten sparingly, however (see Figure 1). Harvard nutritionists point out that we now know that most fats from plants and fish (trans fats) are good for us, while those from animal sources (saturated fats) and many processed foods (trans fats) are unhealthy. So the sources of these different types of fats are enumerated separately on the pyramid according to their health benefits: healthy fats near the base, and unhealthy fats on top of the head
The bottom section includes the components that are most important. On the top are foods only eaten sparingly. Start at the base with daily exercise and weight control. The next step includes the most healthy food: vegetables and fruits, healthy fats and oils, and whole grains. These should make up the bulk of your diet. Go your way to the top of the pyramid at the top. You will find foods like red meat, butter, eggs and starches that should be eaten sparingly at all.
Look at the healthy food pyramid and you will see that the largest and founding part consists of daily exercise and weight control. Although good nutritional options improve the health of overweight and obese people, to be truly healthy it is important to maintain normal weight and maintain physical activity. Physical activity and weight control help prevent many serious diseases.
The next level includes foods that contain good fats and carbohydrates. This level tells you that the most important foods to eat are fruits and vegetables, whole grain foods (good carbohydrates), and vegetable oil (good fats).
Nuts, seeds and legumes come later. The healthy eating pyramid places nuts and legumes in a class of its own rather than placing it in some styles of meat and fish to form a single class of "protein." This reflects the results that some forms of protein are healthier than others. Fish, poultry, and eggs are in the same category. Next are dairy products. On the very top there are foods that you should eat less often: refined carbohydrates, sweets (bad carbohydrates), red meat (especially processed meats) and harmful fats, including saturated fats from animal products such as butter and trans fats found in many processed foods.
In researching the pyramid of healthy eating, scientists at Harvard University studied the diet of more than 100,000 male nurses and health workers who participated in two long-term studies. The researchers found that men who followed diets and closely followed the pyramid of general healthy eating had a 20% lower risk of major illnesses over 8 to 12 years, compared to men whose diets depended on the lowest amount of healthy food recommendations. Women in the study and those who followed the pyramid of healthy eating generally reduced the risk by 11% compared to those who were less chronic. Major achievements came with cardiovascular disease. Where eating a healthy diet and lifestyle reduced the risk of heart attacks even in people who were taking medications for high cholesterol or high blood pressure, and it was found that good nutrition has its own benefits independently of the medications.
The pyramid of healthy eating was not built in stone. As nutrition researchers attend more information over time, it will be changed to reflect important new evidence.
Look at the healthy food pyramid and you will see that the largest and founding part consists of daily exercise and weight control. Although good nutritional options improve the health of overweight and obese people, to be truly healthy it is important to maintain normal weight and maintain physical activity. Physical activity and weight control help prevent many serious diseases.
The next level includes foods that contain good fats and carbohydrates. This level tells you that the most important foods to eat are fruits and vegetables, whole grain foods (good carbohydrates), and vegetable oil (good fats).
Nuts, seeds and legumes come later. The healthy eating pyramid places nuts and legumes in a class of its own rather than placing it in some styles of meat and fish to form a single class of "protein." This reflects the results that some forms of protein are healthier than others. Fish, poultry, and eggs are in the same category. Next are dairy products. On the very top there are foods that you should eat less often: refined carbohydrates, sweets (bad carbohydrates), red meat (especially processed meats) and harmful fats, including saturated fats from animal products such as butter and trans fats found in many processed foods.
In researching the pyramid of healthy eating, scientists at Harvard University studied the diet of more than 100,000 male nurses and health workers who participated in two long-term studies. The researchers found that men who followed diets and closely followed the pyramid of general healthy eating had a 20% lower risk of major illnesses over 8 to 12 years, compared to men whose diets depended on the lowest amount of healthy food recommendations. Women in the study and those who followed the pyramid of healthy eating generally reduced the risk by 11% compared to those who were less chronic. Major achievements came with cardiovascular disease. Where eating a healthy diet and lifestyle reduced the risk of heart attacks even in people who were taking medications for high cholesterol or high blood pressure, and it was found that good nutrition has its own benefits independently of the medications.
The pyramid of healthy eating was not built in stone. As nutrition researchers attend more information over time, it will be changed to reflect important new evidence.
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