Everyone has different in their nutritional needs, by sex, age, activity and other factors. It is through consideration of nutrients and their amounts for a healthy diet, which developed the first system of information on food nutrition needs, and took the form of what we now know that the pyramid food. In six different food groups divided food pyramid is a general guide for anyone to eat something.

At the base of the pyramid is the grains group, which contains many nutrients, including B vitamins, minerals and fiber. Whole grains are what make you see that you are the best of this group. Serve with the rice, corn, flour, oatmeal, oats, rye, whole wheat, including grain, wild rice or bread. Above the group of cereals are vegetable and fruit groups. No need to explain why you need it, no doubt you’ve heard too many times, as it should, at the height of these two foods for better nutrition.

For fruit, would be ideal for varieties of fresh and seasonal, but frozen, canned or dried are yet suitable for you. The dairy group to another must be to maintain healthy bones and prevent osteoporosis, including three servings a day. More information about the pyramid is the meat, poultry and fish group rich in protein and other nutrients such as vitamins E and B complex, iron, magnesium and zinc and omega-3 acids in some fatty fish. Finally, the pyramid of his oils of the word, which may be the most common shock, but they are really important, and if they are small, low in saturated fat.

Modern man has seen the way and eats different food revolution. Now we know what nutrients digested in a single serving of chicken breast or a cup of broccoli or a can of tuna flakes. If you’re a bodybuilder, and I wanted more protein to your diet, you can walk in the canned meat at your local supermarket and read the label of each item.

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1. Fruit
Fruit. Should be consumed daily for two to three pieces. Fruit should be eaten daily. Do not be lacking in our diet at least one or two pieces of fruit a day, although the ideal is three pieces.  In case of small fruit such as cherries or grapes a piece equivalent to a cup of fruits.

In the case of fruits like watermelon or melon, a piece equivalent to a cut of about two or three fingers ancho.Los juices provide all the vitamins and minerals from the fruit but lack the fiber that makes the whole fruit.

2. Vegetables
The vegetables should be consumed daily and use the variety of vegetables that nature offers us.  The best way to exploit all the vitamins and minerals is taking them in oil, alone or in salad. Baked or grilled is another delicious option. If we do well to boil water to make soup because it contains many minerals are vegetables.  The average amount per day is a dish or a 300 gr.

3. Milk and dairy
Milk and milk products must be consumed daily as they are the largest source of calcium and the best allies to maintain and increase our capital bone. The daily intake should be of a liter per day (4 glasses), and three glasses in the case of calcium-enriched milk. They also provide the same 125-calcium yogurt eight gr. With this consumption from childhood avoiding the onset of osteoporosis.

4. Pulses
The vegetables should be eaten two to three times a week. Provide carbohydrates, fiber, vitamins and minerals. Mixed with cereal protein intake achieves a high biological quality. Although it is a winter food itself is not ruled out its use as summer salads.

The average amount each time is right around 80 deg. raw. Can be taken even in slimming diets, since they increase the feeling of satiety. That yes, without adding fat (bacon, sausage, etc.).. Their role in colon cancer prevention is essential.

5. Eggs
The eggs have been a little unfairly accused of raising cholesterol levels. The truth is that food is a pretty full which makes a lot of protein and vitamins such as vitamin A, D, E, B1, B2 and iron. The World Health Organization (WHO) recommends an average consumption of three to four eggs a week. This in countries like Spain with a long tradition in the consumption of eggs, both fresh and processed products (cakes, pastries, custards, flan, etc..), It is difficult to put into practice.

6. Meat and fish
The meat should be consumed two or three times a week and caught a four or five times, both white and blue. The latter are very rich in Omega 3 polyunsaturated fatty acids that help prevent cardiovascular disease.  They are a major source also protein, vitamin B12 and iron in our diet. The average amount of each portion is advisable to 150-200 gr.

The fatty meats should be reduced because they provide large amounts of saturated fats that damage your cardiovascular system.

7. Sugars fast and slow
Slowly absorbed sugars should be eaten daily. Foods that contain them are bread, potatoes, pasta, rice and cereals. hese release sugar slowly, keeping the feeling of fullness and preventing surges in blood sugar and overloading of the pancreas.

Rapidly absorbed sugars or refined to be avoided where possible. The sugar, cakes, pastries, pastries are foods like almost everyone, are easy to eat and satisfy hunger quickly. However their sugar passes too quickly into the blood may prove stressful to the pancreas.

8. Oils
Fats and oils should be eaten in moderation. They are much healthier vegetable fats especially olive oil, so these are preferable to animal fats. There are plant fats that do not provide the healthful properties of the remaining vegetable oil such as coconut and palm.

9. Water
Water does not add calories but it is absolutely essential for the maintenance of life. An adequate water supply ensures the proper functioning of all organs and systems. Also promotes weight loss in slimming diets and prevents constipation. The recommended amount is about two liters of water a day.