The following publication was taken from Consumer Eroski.
The latest research suggests changes in the food pyramid to promote better habits.
A thorough overview of the advances in nutrition and health research makes clear the need to change some of the messages contained in the food pyramid. From the Group for the Study and positioning of the English Association of Dieticians-Nutritionists (GREP-AEDN , scientific voice of the Association) is regarded as discussed reviewing several points of the pyramids that are used as benchmarks to promote of good habits, from their position in the graphic image certain foods such as vegetables, fruits and , nuts, vegetables and dairy products, to the presence of others such as alcoholic beverages. The president of the Association, Giuseppe Russolillo , goes further and suggests that guidelines on lifestyle and healthy eating led to the population, which include the pyramids of food, must emanate from the health authority not so much scientific societies and professional associations. Is understood as the most transparent way of sending messages consensus, not conflict of interest that may distort the language, provided that all the advice and dietary recommendations are founded on evidence-based nutrition scientific.
need for changes in the food pyramid
- Picture: English Agency for Food Safety and Nutrition -
advances in research suggest some changes to the food pyramid. Not many, but are relevant for a better promotion of healthy eating habits. The pyramids are intended as a educational tool for transmitting messages to good eating habits, led to the general population or specific groups such as children and adolescents , for which accommodates both written language and graphic images. The message of change, which is received as a "thinking aloud" from GREP-AEDN according to evidence in nutrition, can be summarized in the presence of fruits and vegetables at the base of the pyramid, promoting greater consumption of grains, the benefits of nuts along with olive oil, legumes and enhancing its combination with whole grains as an excellent source of protein and remove alcoholic beverages.
- The base of the pyramid: fruits and vegetables . Until now, the base of the pyramid is occupied by a group of starchy foods, which includes cereals and cereal products (rice, bread, pasta), with tubers, represented by the potato. This would have translated the message that the greater percentage of nutrients the body needs carbohydrates are identified in these food groups. The first major change proposed by the GREP-AEDN affect the pedestal of the pyramid, to occupy it for fruits and vegetables and vegetables. Both food groups are the only ones so far have shown compelling evidence in preventing many chronic diseases, including the highest incidence in our country, cardiovascular diseases and cancer. Add to this that are healthy foods by their nature, since meeting in the composition range of nutrients that are promoted as a protective diet integrators, such as fiber, vitamins and antioxidant phytochemicals.
This is the first step towards promoting a more plant food. The World Health Organization and the American Institute for Cancer Research (AICR) recommend to achieve their protective effects, consuming less than 600 grams daily fruits, and vegetables. According to the Association "5 a day, a serving of fruit is equivalent to 140-150 grams raw and clean, so that the daily intake should be consumed would be 420-450 grams. In any case, eat less fruit than is necessary, as is reflected in the results of the first survey English national dietary intake.
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Second step: the grain, but grain . The next change is inevitable promote the consumption of whole grains . In studies that have scientifically proved the association between excessive consumption of fat, particularly trans fats and saturated, with the rate of population mortality from cardiovascular diseases has been demonstrated that the degree of refinement of grains is inversely associated with cardiovascular health. Therefore, the message to a healthy diet should be transmitted from a parallel discourse: be prudent and reduce consumption of saturated and trans fats and increasing consumption each other grains and products. Even the council should be increased consumption of whole grains and complete, ie, from the whole grain. This proposal allows for menus introduce lesser-known cereals in our country, although other consumables, such as couscous (with increasing presence), millet, bulgur or quinoa (the latter, though not a cereal, culinary responds as such.)
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Legumes improve positions. The pulses positions should improve the considered functional foods, given the complex and comprehensive nutrient loading and nutrient elements, but health significance. From a nutritional point of view, it is proper to place the vegetables on a par with whole grains, considering both groups as food staples, as they contain plenty of carbohydrates, the nutrients the body needs in larger quantities for full operation. On the other hand, the abundance of natural plant proteins and absence of cholesterol and saturated fat from the vegetables have to consider as perfect substitutes for meat protein. In addition, a high protein quality is guaranteed if you serve the vegetables on the menu with cereals such as rice (lentils with rice), pasta (pasta and chickpea soup) or couscous (couscous with chickpeas or peas) Some examples of cereals and cereal products.
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Recognize good fats: olive oil and nuts . Unsaturated fat foods has shown beneficial effects on cardiovascular health. Is represented by monounsaturated fatty acids, abundant in olive oil, and polyunsaturated fatty acids, whose presence is relevant in nuts. The latter are placed in different reference pyramids at the top, to be considered only for its high energy value. However, there are countless research underlying the cardioprotective effects of nuts, as well as rational use of these fatty foods is linked to obesity, and even contrary, helps regulate weight because it calms the appetite for satiety mechanisms, given its richness in fiber. Therefore, from the GREP-AEDN suggest that nuts and olive oil share their own space because they are fatty foods and healthy nutritional virtues demonstrated.
- Milk and dairy products: not all the same . The nutritional composition of milk and other dairy products varies significantly, particularly when compared with cheeses. This helps to think that you can not equate the consumption of these foods. Cheese is a product derived from milk protein considered a fatty food, and chemical composition away from milk and yogurt, except less cured versions, such as fresh cheeses. Similarly, should inform the people from other dietary sources of calcium, so they are not the only references dairy. This is the case of sardines and anchovies, nuts, sesame seeds and green leafy vegetables. This reflection invited to propose a separate category in the pyramid for milk and yogurt, because there are foods with a high density with a high fat or protein load, but as a moderate combination of both nutrients. Also committed to a lower frequency of consumption of milk and yogurt, low fat products and cheeses.
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animal protein, in perspective . attention to education in Consumer food, you should know that the contribution of animal protein from meat can become (with preference for white meat off the red meat), fish (white and blue) and seafood, eggs, ham or cheese . In addition, you should insist on a weekly consumption of these foods, not necessarily daily, since most recent dietary surveys find that the English population consume too much meat .
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To drink, there is only room for water. From AEDN bet to follow the directions on the NAOS Pyramid of the English Agency for Food Security and Nutrition (AESAN), which dispenses alcoholic beverages, even low alcohol, like beer or wine, and promotes hydration by water, as an irreplaceable element to hydrate and quench their thirst. With regard to alcohol, GREP-AEDN message is clear and conclusive. Health professionals should not emphasize the public consumption of alcohol and the benefits of wine or beer, because it is not without risk to have demonstrated a direct relationship to cancer and other diseases. Moreover, the benefits from the consumption of such beverages can be obtained after the intake of other foods rich in antioxidants, without prejudicing the spirit.
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The vertex superfluous and unnecessary. Sweets and products similar in composition, rich in sugars and / or fats, such as cakes, pastries, soft drinks, snacks and sauces and creams, fats (butter, margarine, mayonnaise food ...), are unnecessary for good nutrition. However, its taste and texture do you like, so it is advisable to taste with moderation and common sense.
Today, the pyramid of power that comes closest to this model of change promoted by the GREP-AEDN pyramid is the AESAN NAOS. It is proposed that from this, as amendments, on which messages should be thrown food and healthy lifestyle.
Physical Activity and Hydration
- Image: Dawn Allynn -
The pyramid has to send a clear message of physical activity. This idea is gradually incorporated in various educational tools such as the pyramid NAOS addressed to the English population, or American food pyramid. The goal is to find a balance between food intake and energy expenditure, It is estimated that the minimum time devoted to the practice of physical activity daily or almost every day is 30 minutes. In this case, the message is more inclusive, since it involves various aspects that are part of a healthy lifestyle, diet and active lifestyle.
The concept of hydration should also be viewed in a pyramid to convey healthy eating habits. From GREP-AEDN emphasize the idea that this vital need is represented by water, no need to include in the public message other forms of hydration, and less alcohol, although these are low-ranking.
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