The pyramid was built so you could understand what healthy foods you need every day, and how much.
Here are a few types you can use to get the best amount of calories you need.
First on the list: bread and cereals.
Oats and quinoa make delicious breakfast cereals and can also be eaten as a side dish.
You need six to eleven servings daily.
At least half of that quantity must be whole-grain.
You also need to avoid pastry and sugar cereals.
Next, we will tackle with fruits and vegetables.
They are the most important because they contain a lot of fiber and nutrition.
It is recommended that you consume at least 2 cups of fruit and two and a half of vegetables.
Eat them as fresh as possible and remember that steaming is better than boiling.
Fruits include oranges, apples, strawberries, cherries.
Spinach, tomatoes, beets and carrots are some of the recommended vegetables for you.
Dairy products and calcium comes next.
You need three servings each day, of low fat milk, cheese, or yogurt.
As far as meat and proteins are concerned, two or three servings are necessary.
Poultry, fish, eggs, lean meat, legumes, seeds and nuts are good.
Try to eat as less as possible of fat red meat, and avoid deep-fried dishes.
Salmon, tuna, or sardines are rich in omega-3 fatty acids.
Dry- beans and soy are very good plant proteins that can replace red meat.
As for fats and oils, two servings are optimal.
They should come from fish, vegetable oils, seeds or nuts.
Olive oil contains a lot of monounsaturated fatty acids that your body will like, and flax oil is a good alternative too.
Olive oil is good for cooking and salads.
On the other hand flax oil can only be used as topping for salads.
Depending on your daily caloric menu, you can save few of them for snacks and treats.
The quantity must not exceed 100-150 calories per day.
You could try a glass of wine or some dark chocolate, because of their antioxidant properties.