Have you ever heard something like “the brain needs sugar to function” or that we should avoid carbohydrates at night? Well, these are just some of the most popular myths about nutrition that we’ve internalized through repetition, even though they have no scientific basis nor are they grounded in the healthy eating pyramid.
As you know, nutrition plays a fundamental role in our daily lives, and its impact goes far beyond simply satisfying hunger. If you’re interested in the world of nutrition and want to learn more about how your eating habits affect your well-being and productivity, stay with us in this post.
The healthy eating pyramid is an invaluable guide to maintaining a balanced and nutritious diet, which has evolved over time thanks to scientific research and studies. As a foundational icon of general well-being, unlike the traditional nutritional pyramid, the new pyramid adds a base of five key factors that are even more important than macronutrients: daily physical activity, mental health, energy balance, healthy cooking techniques, and the recommended daily water intake.
Of course, this doesn’t mean that the quantities of foods in the traditional nutritional pyramid aren’t important — rather, our entire diet should align with this new foundation so that we can design an effective and personalized nutrition plan.
For example, it’s useless to have a balanced, healthy diet if emotionally you are going through an unstable moment or not feeling well emotionally. In other words, diet and well-being are a combination of variables that must remain in balance.
As you know, the nutritional pyramid has been improved and expanded, now including elements like water, exercise, mental health, and cooking techniques. Let’s look at the key 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 well-being, and cooking methods are essential for the rest of the diet to achieve its goals.
Vegetables: they make up a large part of the daily diet and are in this level due to their nutritional importance, providing vitamins, minerals, and fiber.
Fruits: along with vegetables, they are essential sources of vitamins, minerals, and antioxidants.
Whole grains: a source of complex carbohydrates and fiber, they provide sustained energy.
Lean proteins: including foods like fish, chicken, legumes, and nuts, which are essential for tissue repair and growth.
Dairy or alternatives: low-fat milk, yogurt, or cheese—or their plant-based alternatives—provide calcium and protein.
Healthy fats: healthy oils, such as olive oil, nuts, and seeds, are necessary in appropriate amounts for proper bodily functions.
Processed foods and sugars: should be consumed in moderation, as they are often high in empty calories and low in essential nutrients.
Did you know that what you eat can directly influence your performance at work? Let’s find out how proper nutrition can be the key to reaching your full potential in the workplace.
As we mentioned at the beginning of the post, the idea that the brain needs sugar to function is not true—at least not when we refer to sugar as chocolate, cookies, pastries, or candy. However, glycogen is important; that is, nutritious carbohydrates such as fruit, nuts, or foods made with whole-grain flour. Because these contain a high amount of fiber, they allow the brain to gradually receive the energy it needs while the body distributes it according to its requirements.
On the other hand, and equally (or even more) important, are proteins. The brain needs them to function properly and to create and maintain its structures. Proteins are essential for the formation of neurotransmitters, which are chemical messengers that allow communication between nerve cells.
In fact, while sugar provides energy to the brain, its consumption is not the main fuel source for brain function—unlike proteins.
If you feel that something is missing in your diet because you end your days exhausted, try including these foods:
Physical exercise is fundamental to a balanced diet, as it not only helps control weight 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—especially for people with sedentary jobs.
We hope this post has helped you better understand how healthy nutrition works and why it’s so important in our daily lives. Don’t forget to keep reading the Educa.Pro blog for more content about professional development and self-improvement!
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