❣ Wholesome Food Pyramid ❣

Vegetarian Health Pyramid ~ How to Have Balance Nutrition ❣

level one： Fruit and Vegetables

Fruit：pineapple、 grapes、berries、apple 、 pears、 oranges、 grapefruit 、avocado、  watermelon 、papaya 、blueberry、 banana

Vegetables：cauliflower、sweet potato、mushrooms、squash、Brussels sprouts、asparagus、cucumbers、carrots、celery、bell peppers

Leafy greens：spinach、 broccoli 、 kale、 lettuce  、Chinese bok choy、 choy sum

level two： Grains

brown rice、 red rice、 purple glutinous rice、quinoa 、barley

level three： Legumes

black beans、 chickpeas、 edamame、 lentils

level four： Nuts and Seeds

Pumpkin seeds 、 sunflower seeds、almonds 、cashews 、 chia seeds 、 flax seeds 、pecans 、 walnuts、

level five： Oils， spices （in moderation）

Sesame seed oil 、coconut oil 、olive oil 、hemp seed oil 、 almond oil 、avocado oil

Seasoning : Ginger 、 turmeric 、 coriander 、 parsley 、 cilantro 、basil  、Oregano  、Garlic、 clove 、mint  、rosemary、 thyme

Spices : Curcumin、  Black pepper 、 Cinnamon 、 Garlic 、 Coriander、 Turmeric、 Ginger 、  Cardamom、 Clove、 cayenne pepper

To keep your health, developing regular exercise, wholesome eating habits, and maintaining holistic nutrition are the only ways to do it.

With the research of different organizations or experts, there are indeed many doubts about the composition and proportion of the pyramid, including too many refined grains, the intake of healthy fats, and questioning the existence of milk. Therefore, the food pyramid has been updated several times. In the updated version in Canada in 2007, the heaviest proportion of grains was replaced by fruits and vegetables, and in 2019, milk was replaced by water. Even the United States also reformed in 2011, emphasizing the importance of fruits and vegetables.

The following vegetables are rich in nutritional value

Swiss Chard The type of iron found in plants is better absorbed when paired with vitamin C, and luckily Swiss chard has that built in.   Iron is essential to form red blood cells, which transport oxygen throughout the body for energy production.  And this veggie is also great for improving cardiovascular health.

Cucumbers are good for hydration & detoxification.  Cucumber benefits your health as it contains antioxidant-rich, regulates blood pressure, is good for digestion, reduce blood sugar, is helpful in weight loss, has better skin, and reduces the risk of cancer.

Kale is often promoted as a nutritional powerhouse, and for good reason: It’s high in vitamins A,  C, and K.

Spinach is a nutrient-dense veggie that packs tons of vitamin C, iron, folate, potassium, and nitric acid, which has been shown to lower blood pressure and decrease the risk of heart disease.

Beets are a great source of folate, manganese,  potassium,  and immune-boosting vitamin C,  but most notably,  beets contain a high concentration of dietary nitrates. These help expand blood vessels and enhance blood flow.

Brussels sprouts are especially high in cancer-protective antioxidants, including sulforaphane.  These mini cabbages provide a healthy dose of vitamin C and help improve immune system function and decrease inflammation.

Broccoli contains vitamins C and K,  potassium,  folate,  calcium,  and glucosinolates,  which have strong antioxidant and anti-inflammatory properties.

Asparagus  low in calories and high in fiber,  asparagus is packed with vitamins A and C, iron,  and potassium.  But most notable is its vitamin K content.

Cauliflower belongs to the cruciferous family and is known as a healthy food. It is extremely low in calories and contains substances that help inhibit the growth of cancer cells, such as sulforaphane, indoles and isothiocyanates, as well as allicin, which can help reduce stroke and heart disease. In addition, it is rich in protein, potassium, manganese, folic acid, vitamins C, K, B complex, and omega 3 fatty acids, and contains natural antioxidant carotenoids, which can help fight inflammation and help the body detoxify.

Sweet potatoes are packed with vitamins A, C, and B6,  manganese,  and twice the potassium of a banana!  The root vegetable is also a rich source of beta-carotene.

Bell peppers are a great source of vitamins C, K, A, and E,  as well as potassium and folate.

Peas are a great source of plant-based protein.

Microgreens are picked before they’re fully mature and they often provide more vitamins,  minerals,  and phytochemicals than their mature counterparts.

Seaweed most are excellent source of iodine, which is needed to make thyroid hormones.

Garlic has been used as a medicine for centuries, and that’s because it contains many beneficial compounds,  including polyphenols, flavonoids,  and allicin.

Because fruits and vegetables are similar, most of them are rich in potassium ions. When the human kidney processes and excretes potassium ions, it also excretes sodium ions from the body, which can lower blood pressure and thereby reduce the risk of cardiovascular disease. Doctors also added that fruits can help reduce the risk of colorectal cancer. It is very unreasonable to blindly advocate that fructose is harmful. Choosing to eat vegetables and fruits every day can promote metabolism and help the body lose weight.

Studies have shown that compared with people who do not eat fruit, eating fruit every day can reduce systolic blood pressure by 4mmHg and reduce the risk of cardiovascular mortality by 40%. It is recommended to choose berries that are rich in anthocyanins and have low sugar content, such as strawberries, cranberries, blueberries, and blackberries.

Blueberries contain anthocyanin antioxidants, which stimulate the immune system protect cells from chronic inflammation, and reduce the chance of cell damage. The fiber in blueberries may also help protect the intestinal lining from colorectal cancer. A 2019 study found that eating 1 cup of blueberries a day could reduce the risk of heart disease by 15%.

Use healthy oils: Use cooking oils that are rich in unsaturated fatty acids, such as olive oil, sesame oil, etc. When cooking food, use low-oil cooking methods such as cold salad and half-oil stir-fry, and avoid high-oil deep-frying and pan-frying.

It is also recommended to consume more than 80% black chocolate, about 30 to 50 grams per day, because black chocolate contains catechins, which have many cardioprotective effects, including lowering blood pressure, atherosclerosis, platelet activation, and thrombosis formation.   Therefore, eating in moderation is beneficial to health.

Beans increase satiety and protect intestinal health

Quinoa: Quinoa is rich in protein and various nutrients such as zinc, manganese, potassium, magnesium, flavonoids, plant-derived polyunsaturated fatty acids, etc. Zinc can promote the health of the reproductive system and speed up wound healing; manganese helps regulate blood sugar and promotes the breakdown of fat and cholesterol; potassium can maintain the balance of water in the body, stabilize blood pressure, and promote healthy heart function; magnesium can protect blood vessels from absorbing harmful substances, and flavonoids can help blood circulation. In addition, quinoa contains high-fiber carbohydrates, which can slow down the digestion process and reduce hunger. It is a favorite for people who want to lose weight. Finally, quinoa contains high amounts of flavonoids, including quercetin and kaempferol, which help the body fight viruses, toxins, and carcinogens.

The protein content of beans is extremely high, not inferior to the protein content of meat. 50 grams of fresh beans contain 7 grams of protein, which is approximately the same as the protein content of 30 grams of meat. Beans are now affirmed as the perfect food by Harvard Medical School. Low-fat beans can be used as a substitute for red meat, and beans are an excellent source of folate, potassium, magnesium, iron, protein, and fiber. Finally, beans are rich in prebiotics, which can help the growth of beneficial bacteria in the gastrointestinal tract and maintain intestinal health. Fiber can increase satiety and promote gastrointestinal motility, which is helpful for weight management.

For example, 100 grams of edamame and black beans per day can reduce the risk of coronary heart disease by 10%. Beans can provide dietary fiber, protein, and bioactive compounds, such as plant sterols. Studies have found that the intake is closely related to total cholesterol and triglycerides. Inversely related to low-density lipoprotein cholesterol.

1 serving (1 tablespoon) of nuts and seeds daily. Nuts contain unsaturated fatty acids, fiber, vitamin E, potassium, magnesium, and phytochemicals. Studies have found that proper intake of nuts can help reduce cardiovascular disease, high blood pressure, and total cholesterol levels.

Tea contains catechins and other flavonoids, which have a protective effect on cardiovascular systems.

The results of the latest research from Cornell University and Harvard University:

1. Fruits and vegetables are the basis of food, accounting for 40% of the diet. Try to buy pollution-free or organic fruits and vegetables. For those vegetables that can be eaten raw, eat them as raw as possible to avoid nutritional damage. At the same time, try to keep your diet as light as possible and avoid excessive intake of seasonings.

2. Whole-grain foods rich in carbohydrates, such as rice and whole-grain noodles, account for 30% of the diet. However, attention should be paid to reducing the proportion of refined white rice and flour. Intake of more whole grains such as brown rice, and as yams. sweet potatoes and potatoes are recommended as staple foods. Be careful to avoid fried carbohydrates.

3. Foods rich in protein,  such as peas,  broad beans,  etc.,  should be eaten in moderation and should not exceed 20% of the total diet.

4. Fat-rich foods, such as seed oils, oily base nuts, various spices, salt, etc., need to be consumed strictly to avoid excessive intake. Up to 10% of the diet.

5. Do not consume the top ten junk foods announced by the World Health Organization, especially processed foods, and strictly limit the intake of various additives. Also, avoid chemicals such as MSG, chicken essence, mushroom essence, and refined white sugar.

6. Drink 8-10 glasses of water daily, approximately 1500-2000 ml.

Ten categories of junk food reported by the World Health Organization

Fried foods, pickled foods, processed foods, biscuits, soda and cola foods, instant noodles, canned foods, dried fruits, frozen desserts, barbecue foods

Foods that are not good for the human body

Red meat/beef, sheep, and ham, pork,  offal are all red meat and contain high amounts of saturated fat, which can easily cause damage to the endothelial tissue of the arterial walls.  In the long run, it can cause atherosclerosis and lead to high blood pressure.

It is best to eat less processed meat, such as sausages, ham, floss, hot dogs, etc. If you eat more than 70 grams per day, your risk of cancer will increase by 15%, and your risk of stroke and heart failure will increase by 25%. Eating more than 150 grams of red meat and offal foods per day will increase the risk of coronary heart disease, stroke, and heart failure by 10% to 20%.

There has been controversy over whether milk is beneficial to health or harmful to the human body. Earlier studies also pointed out that drinking more than 2.8 cups of whole milk per day will increase the risk of cardiovascular disease mortality and cancer. There are also studies showing that refined grains are fattening and not good for the body.

Avoid diseases by eating less of these foods

Processed meats include smoked, pickled, and other meats and seafood, such as sausages, bacon, etc., which usually contain more salt, saturated fatty acids, heterocyclic amines, and other harmful substances after grilling, which have been proven to increase the risk of cardiovascular disease.

Sugary drinks and sweets

Sugary drinks such as sports drinks and many sweets contain added sugars such as sucrose and corn syrup, which can easily lead to obesity and increase the risk of cardiovascular and diabetes.

High-sodium foods: Proper seasoning of food can make food more delicious, but too much salt can easily increase blood pressure and increase the risk of cardiovascular disease. It is recommended to use natural spices such as garlic, onions, and peppers instead of soy sauce and other seasonings.

Trans fat is often found in pastries, potato chips, and fried foods. It is recommended to eat less of these foods to reduce excessive fat intake, which can help reduce the risk of cardiovascular disease.

5 Healthy Reasons to Become a Vegetarian

Vegetarians are less likely to die from heart disease

Avoiding saturated fat and cholesterol in non-vegetarian products and consuming fiber-rich plant products to lower cholesterol is good for the heart and can reduce the chances of heart disease by 25%.

Vegetarians less likely to get cancer

Studies have found that vegetarians have a significantly lower risk of breast, colon, and prostate cancer.

Lower blood pressure

A vegetarian diet can lower a person’s blood pressure within two weeks. Vegetables and fruits are rich in potassium, which helps lower blood pressure.

Reduce the risk of diabetes

A diet low in fat, high in fiber, and complex carbohydrates allows insulin to work more effectively. If you have diabetes, a vegetarian diet can often reduce the amount of insulin you need.

Reduce the chance of kidney stones and gallstones

Vegetarian diets are generally lower in cholesterol and saturated fat, which can reduce the chance of kidney and gallstones.

The foods in the pictures do not represent the healthiest foods or imply my opinions, for example, I do not eat eggs, cheese, flour, soybeans, or drink milk.

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Disclaimer: Our research message offers information designed for educational purposes only. It would be best not to rely on any information on this site as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.