These general guidelines will help you establish healthy eating habits

Although everyone's body is different and each person's diet depends on his or her physiognomy, sex, age and other specific factors, there is certain nutritional advice that applies to everyone. What guidelines are provided by this pyramid?

Being well-nourished

In order to adapt the information provided in the pyramid to your habits, it is necessary to understand the necessities and requirements of your body. This is why being well-nourished does not necessarily mean eating a lot, but instead finding the correct balance between the quantity and quality of nutrients that your body needs in order to meet the physical and mental demands of day-to-day life.

Nutrition fulfills the following basic necessities:

Energy: it provides the energy your cells need to function.

Structure: it provides the substances that are used to build the components of your body, enabling all of your tissues to grow, repair and sustain themselves.

Regulation: it provides substances that regulate metabolism, the chemical reactions that occur in your body.

Reserves: your body stores fat and carbohydrates, such as glycogen, which supply an immediate source of energy when needed.

A balanced diet

In order to remain healthy, your body needs a balanced diet, which must:

1. Be varied: including different types of foods;

2. Be balanced: providing nutrients in the recommended amounts;

3. Be adapted to the specific needs of your body;

4. Be free of substances that represent possible health risks;

5. Cover your body's daily energy requirements; and

6. Provide vitamins, amino acids and essential fatty acids.

The food pyramid

There are certain basic recommendations for correct, healthy nutrition that can be universally adapted to all people. These recommendations are represented in the internationally endorsed food pyramid. In April of 2005, the USDA unveiled the new food pyramid, which supplants the previous one published in 1992. The idea was to redefine the elements of good, healthy nutrition, maintaining an active lifestyle and, most importantly, controlling calorie consumption in order to maintain your ideal weight.

It should be clarified that the foods at the top of the pyramid are those that you should eat in lesser quantities than those at the base of the pyramid.

Basic aspects of the pyramid

The food pyramid helps remind you of the following key points:

1. Combining exercise with good nutrition: exercise is an essential part of a healthy lifestyle. Regular physical activity benefits every part of your body, including your mind.

2. Eating a variety of foods: in order to maintain a good balance of nutrients in your body.

3. Eating in moderation: the foods at the bottom of the pyramid are those that have little or no saturated fat and do not contain added sugars or sweeteners. For example, you should eat fresh apples from the fruit group more frequently than apple pie. Similarly, you should choose whole grain products over those with processed grains, and you should consume low-fat or non-fat milk, yogurt and cheese more often than whole milk, desserts or ice cream.

Nutrition at certain stages of life

Certain stages of life have special nutritional requirements. Among these are:

Childhood: most children under 12 years of age need a higher proportion of food in relation to their size than adults, as the pace of new cell production is much more rapid during the growth phase. Furthermore, children need more calcium and Vitamin D for proper bone development.

Adolescence: this stage is characterized by sexual maturation, an increase in height and weight and changes in bodily composition, specifically the distribution of fat and muscle mass. All of these processes require elevated levels of energy and nutrients, especially Vitamins A, C and D, iron and calcium, which should all be incorporated into an adolescent's diet.

Pregnancy: a pregnant woman must ensure that her diet provides a sufficient amount of protein to develop the baby's cells, calcium and Vitamin D to develop the baby's bones, iron to develop the hemoglobin in the baby's blood and folic acid (part of the Vitamin B complex) to develop the baby's nervous system.

Lactation: the production of milk, rich in protein and minerals, makes high demands on the mother's nutrient reserves. This is why it is recommended that nursing mothers increase their consumption of protein, vitamins and calcium in order to produce the sufficient quantity and quality of milk.

Old Age: during the senior years, the absorption of certain nutrients starts to become deficient, which is why it is recommended that the elderly increase their consumption of foods containing vitamins such as B12.

In conclusion, it is important to keep the food pyramid in mind for proper nutrition, but it is equally important to maintain healthy habits so that the efforts you invest in good nutrition are effective. Whenever you have any questions or concerns, you should consult a professional, who can analyze your diet and determine if it is the right one for you.