How many temptations we see around! You want to try everything. So we are doing it. But not to turn food we eat into hefty sides and round belly, we should use such food pyramid.

Food pyramid. What to eat and in which quantities?

HEALTHY SWEETS

How much: 30 grams 2 - 3 times a week

Healthy choice: unsweetened dried fruits, dark chocolate, fruit sorbet, honey

Why: Dark chocolate is a good antioxidant. Choose dark chocolate with at least 70 percent cocoa content and eat 30 grams few times a week. Fruit sorbet is the best choice compared with other frozen desserts.

RED WINE

How much: Not more than 1-2 glasses a day

Healthy choice: Dry red wine

Why: Red wine have a pronounced antioxidant effect, but if you do not drink alcohol, do not start.

TEA

How much: 2-4 cups a day

Healthy choices: white, green, ulong tea.

Why: Tea is rich in catechins and other antioxidants.
Buy the finest tea and brew it for maximum taste and health benefit.

HEALTHY HERBS AND SPICES

How much: Unlimited

Healthy choice: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and young), pepper seasoning, chili-pepper, basil, cinnamon, rosemary, thyme

Why: Use these herbs and spices liberally in combination with all products. Turmeric and ginger - strong natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN

How much: 1-2 servings per week

• One serving of cheese - 30 grams
• One serving of eggs - 1 egg
• One serving of cooked poultry - 90 grams

Healthy choices: Natural cheeses, low fat and omega-3 enriched products, if you can, eat poultry without skin.

Why: In general, try to reduce consumption of animal products. If you eat chicken, choose a home one, remove skin and fat. Use low fat dairy products sparingly, mainly yogurt and natural cheeses, such as Emmental and Parmesan. If you eat eggs, choose domestic chicken eggs.

ASIAN MUSHROOMS

How much: Unlimited

Healthy choice: shiitake (this is what is available in our stores)

Why: These mushrooms contain substances that improve immune system. Never eat raw mushrooms, and minimize consumption of generally accepted commercial mushrooms.

Soy foods

How much: 1-2 servings per day

• one serving of tofu - ½ cup
• one serving of soy milk - 1 cup
• one serving of soy beans - 1 cup

Healthy choice: tofu, soy beans, soy milk

Why: Soy products contain isoflavones, which are good antioxidants and means of cancer prevention. Prefer whole fractionated soy products, such as soy powders and artificial meat.

Fish and seafood

How much: 2-6 servings per week

• one serving of fish and seafood - 120 grams

Healthy choice: trout, salmon, herring, sardines, and black cod.

Why: This fish is rich in omega -3 fats. If you do not want to eat fish, be sure to take 2-3 grams of fish oil per day.

Healthy fats

How much: 5-7 servings per day

• One serving of olive oil - 1 teaspoon
• One serving - 2 walnuts
• One serving of seeds - 1 tablespoon
• One serving of avocado - 30 grams

Healthy choice: For cooking, use EXTRA VIRGIN olive oil and canola oil. Other sources of healthy fats: nuts (especially walnuts), avocados, and seeds, including seeds of hemp and flax.

Why: Healthy fats are rich in omega-3 fatty acids. EXTRA VIRGIN olive oil is rich in polyphenols with antioxidant activity, canola oil also is rich in omega-3 fatty acids.

Whole grains

How much: 3-5 servings per day

• One serving - about ½ cup corn

Healthy choice: brown rice, basmati rice, wild rice, buckwheat, barley, oats, quinoa

Why: Whole grains are digested slowly, which prevents peak rises in blood sugar levels. “Whole grains” are seeds that were not damaged, which in itself is very useful for organism.

PASTA (cooked “al dente”) is also included in a food pyramid

How much: 2-3 servings per week

• one serving - ½ cup cooked pasta

Healthy choice: Pasta from coarse flour that contains no eggs, rice noodles, buckwheat noodles.

Why: Pasta cooked al dente, has a lower glycemic index than fully cooked pasta, which prevents blood sugar spikes, which is important for pancreas harmonious activity.

BEANS

How much: 1-2 servings per day

• one serving - ½ cup cooked beans

Healthy choice: Red and black beans, chickpeas (hummus), lentils

Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber and have low glycemic index.

FOOD ADDITIVES

How much: Daily

High-quality, multivitamin / multiminerals, which include the main antioxidants (vitamin C, vitamin E, vitamin A and selenium), co-enzyme Q10; 2-3 grams of fish oil, 1 000 IU of vitamin D3

Why: Nutritional supplements help to fill any “gaps” in your diet.

VEGETABLES

How much: 4-5 servings per day minimum

• one serving - ½ cup cooked, raw or juice

Healthy choice: Lightly cooked green vegetables (spinach, cabbage, broccoli, Brussels sprouts and cauliflower), carrots, beets, onions, peas, and raw cabbage.

Why: Vegetables are rich in flavonoids and carotenoids.

FRUITS

How much: 3-4 servings per day

• One serving of ½ cup raw fruits or fruit juice

Healthy choice: Raspberries, blueberries, strawberries, peaches, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples and pears.

Why: Fruits are rich in flavonoids and carotenoids, as well as natural antioxidants.

Additional Item: WATER

How much: During the day

Healthy choices: Use purified water or beverages made with purified water, such as unsweetened tea or water with a small amount of fruit juice for flavor