Have you ever heard something like the brain needs sugar to function? Or that we should avoid carbohydrates in the evening? Well, these are just some of the most well-known myths about diet that we have come to accept through widespread repetition, and which have no scientific basis whatsoever, let alone any basis in the healthy eating pyramid.
As you know, diet plays a vital role in our daily lives and its impact goes far beyond simply satisfying hunger. If you’re interested in the world of nutrition and would like to find out more how your eating habits affect your wellbeing and productivity, do stay with us in this post.
What does the healthy eating pyramid consist of?
The healthy eating pyramid is an invaluable guide to maintaining a balanced and nutritious diet, which has evolved as studies and scientific evidence have emerged. As a cornerstone of people’s general well-being, unlike the traditional food pyramid, the new pyramid adds a base comprising five key factors that are even more important than macronutrients; these are: daily physical activity, the mental health, energy balance, healthy cooking techniques and the recommended daily water intake.
Of course, this does not mean that the quantities we eat of the food groups indicated in the original food pyramid are unimportant; rather, our entire diet must be in line with this new framework so that we can design a personalised and effective nutritional plan.
For example: There’s no point in having a balanced and healthy diet if emotionally You’re going through a difficult time or you’re not feeling well emotionally. In other words, diet and wellbeing are a combination of factors that need to be in balance.
The 8 levels of the new healthy eating pyramid
As you know, the food pyramid has been updated and expanded to now include elements such as water, exercise, mental health and cooking techniques. Let’s take a look at the factors that make up the new pyramid.
Water, exercise, mental health and cooking techniques: These now form the base of the pyramid, as hydration, exercise, mental health and cooking methods are essential for the rest of the diet to achieve its objectives.
Vegetables: they make up a large part of the daily diet and are included at this level because of their nutritional importance, providing vitamins, minerals and fibre.
Fruit: Along with vegetables, they are essential sources of vitamins, minerals and antioxidants.
Wholemeal cereals: a source of complex carbohydrates and fibre, they provide sustained energy.
Lean proteins: It includes foods such as fish, chicken, pulses and nuts, which are essential for tissue repair and growth.
Dairy products or alternatives: low-fat milk, yoghurt or cheese, or their plant-based alternatives, which provide calcium and protein.
Healthy fats: healthy oils, such as olive oil, nuts and seeds, which are necessary in appropriate amounts for bodily functions.
Processed foods and sugars: It is recommended that you eat these in moderation, as they tend to be high in empty calories and low in essential nutrients.
Sugar vs protein: which is more important for brain function?
Did you know that what we eat can have a direct impact on our performance at work? Let’s find out how a healthy diet can be the key to reaching our full potential in the workplace.
As we pointed out at the start of this post, the idea that the brain needs sugar to function isn’t true – by which we mean sugar in the form of chocolate, biscuits, pastries, sweets, etc. Now then, Glycogen really is important, that is to say, nutritious carbohydrates such as fruit, nuts and foods made with wholemeal flour. As these all contain a high proportion of fibre, they ensure that our brain gradually draws on the energy it needs and that our body can distribute it according to its requirements.
On the other hand, proteins are just as important, if not more so. The brain needs them to function properly and to build and maintain its structures. Proteins are essential for the formation of neurotransmitters, which are chemical messengers that enable communication between nerve cells.
In fact, although sugar provides energy for the brain, it is not the brain’s main source of fuel, unlike proteins.
What foods are recommended for regular consumption to help us feel energetic and cope with our daily routine?
If you think there’s something wrong with your diet – because you feel exhausted at the end of the day – try including these foods in your diet:
- Fresh fruit: they are excellent sources of vitamins, minerals and antioxidants. Fruit such as bananas, apples, oranges, berries and kiwis are fantastic options for a quick, natural energy boost.
- Leafy green vegetables: Spinach, chard, kale and watercress are rich in iron, folic acid and vitamins that help maintain high energy levels.
- Wholemeal cereals: They provide complex carbohydrates that release energy gradually. Examples include oats, brown rice, quinoa and wholemeal wheat.
- Nuts and seeds: Almonds, walnuts, chia seeds and pumpkin seeds are excellent sources of protein, healthy fats and minerals that provide sustained energy.
- Lean proteins: Chicken, turkey, fish, eggs and pulses are essential for maintaining energy levels and helping to repair and build tissue.
- Low-fat dairy products: Milk, Greek yoghurt and low-fat cheeses provide protein, calcium and vitamin D, which help to maintain energy levels and bone health.
- Water: Making sure you stay well hydrated is essential for maintaining high energy levels and ensuring your body functions at its best.
- Green tea: it contains caffeine and antioxidants that can provide an energy boost without the negative effects associated with coffee.
Exercise and diet: a key factor in the new food pyramid
Physical exercise is essential as part of a balanced diet, as it not only helps with weight management but also improves cardiovascular health, strengthens muscles and bones, and reduces stress. Combining a healthy diet with regular physical activity is key to a healthy lifestyle, particularly for people with sedentary jobs.
We hope this post has helped you gain a better understanding of how healthy eating works and its importance in our daily lives. Be sure to check out the Educa.Pro blog for more content on professional development and self-improvement!
