The Healthy Eating Pyramid

The healthy eating pyramid is divided into seven tiers, with the top tier being desserts and butter, followed by, in order of importance: dairy products, fish or a small amount of red meat, nuts and beans, vegetables and fruits, whole grains and vegetable oils, and the bottom tier is not related to food - long term and proper physical activity.　　?

Layer 1: Butter and desserts ?

Both the old-fashioned pyramid and the latest one proposed by Prof. Willett list butter and desserts at the top. It follows that foods in this category have little to no effect, let alone health benefits, other than adding calories and fat. If you want to maintain a marvelous figure, it is best to stay away from this layer of food; but if you need to engage in heavy physical exercise, such as long-distance running and swimming, you can eat a piece of chocolate to replenish energy and calories before exercise.　　?

Tier 2: Dairy

In the old-fashioned pyramid, dairy was on the second tier along with meat.The reason Prof. Willett singles out dairy for inclusion on the second tier is that consuming too much dairy can increase the burden on the heart and lead to higher cholesterol, which is a greater side effect than meat. Some people emphasize the ability of dairy products to increase calcium in the body, when in fact dairy products are not the only, nor the best, way to get calcium. Experiments have proven that two cups of milk provide only as much calcium as a few bites of tofu add to your body. Of course, you don't have to change your daily milk habit, it just makes more sense to try to drink skim milk.　　

Tier 3: Fish or small amounts of red meat ?

Seafood meat is called "white meat", these meats are rich in protein and various types of amino acids, and will not be converted to fat, so you can properly intake 2 to 4 times a week. Other "red meat" type of food, too much intake will lead to increased incidence of cardiovascular disease, especially animal offal, it is best not to eat often, even for young people, too high cholesterol indicators will be buried for the future disaster.

Layer 4: nuts and beans ?

This group of foods is overlooked in the old-fashioned pyramid, and Professor Willett happens to think they are important. Many people believe that nuts cause fat accumulation, but in fact all the oils in nuts are vegetable oils, which are cleaner and contain more vitamins and other nutrients than the fats in animals. Soy products contain a variety of micronutrients, especially a large percentage of calcium, which is good for people with osteoporosis along with the elderly.　　?

Layer 5: vegetables and fruits ?

The importance of vegetables and fruits for human health does not need to be overemphasized, and within the limits of the "stomach", it is important to consume as much as possible of these two categories of food that are most beneficial to the body.　　

Layer 6: Whole grains and vegetable oils?

In the old-fashioned pyramid, vegetable oils were not included in the range of foods consumed. In reality, vegetable oils are essential ingredients in cooking. It is important to control the intake of vegetable oils containing saturated fatty acids like soybean oil and salad oil, and increase the intake of mainly unsaturated fatty acids like chapatis oil.　　

Layer 7: Long-term and appropriate physical activity ?

Professor Willett surprisingly puts physical activity at the "base" of the pyramid, arguing that a perfect diet should be based on a healthy lifestyle. Life is about exercise, and only by combining exercise with a scientific diet can the body be kept in optimal condition.