The Food Pyramid – Food Wheel

We can see our food wheel or the food pyramid and quickly noticed what? Color, lots of color! Foods are grouped by their characteristics and each color / pigment, which relate to different compounds.
 
Analyzing the food pyramid - the first three groups provide us with essentially complex carbohydrates. Daily from 50 to 60% of our energy intake should come from whole grains, flour unsophisticated, vegetables and fruits. These products contribute both to increased intake of fiber, vitamins and minerals.
For those who still have doubts as to the flours integral remember that:

• The bread mix or full non-fattening when consumed in moderation, they’re fat in its constitution and has fiber. In the bread, which is fattening butter, fat cheese or pâté, which is added;

• Like bread, pasta did not have fat in their constitution, but if you add cream, the fat becomes high;

• And there is now also the potato contains no fat, but if it is fried or made into pure with the addition of butter … then we’re talking about an extra fat added to it.

Even a special reference to fruit and vegetables (fruits and vegetables) are very rich in water, so low in calorie density. We vary the most soups and raw vegetables in salads, steam, fried or baked. Vegetables are not restricted number of lettuce and tomatoes will vary between the mushrooms, carrots, broccoli and spinach. As for the fruit at least three pieces of fruit a day.
Looking at the food pyramid, the food group identified with a small “yellow list”, which must also be present in our daily food, corresponds to the foods that provide fat, monounsaturated fats from plant products such as olive oil. Remember that all that is in excess is not healthy and oil is simply the food with more calories per gram of food. Use it sparingly, not “drown” the meat in olive oil.
Note:

• 1 tablespoon of oil contains 10 ml, equivalent to 90kcal.

Now account for the calories to your meal totals only from the oil. Soup? Making? Seasoning? 5 Spoons will then be 450 kcal! As it should be the total calorie lunch or dinner.
Near the end are two groups, blue and purple dairy meats, main protein sources of animal origin. Pay special attention due to the amount of saturated fat and cholesterol associated, because it will “kill” your diet to lose weight fast.
Regarding the choice dairy milk, cheese and yoghurts, like meat, fish. Whenever possible prefer to fish dishes of meat, but if the dish is fried fish, then pull back and go for the meat dish.