{"id":15252,"date":"2023-07-30T16:21:50","date_gmt":"2023-07-30T14:21:50","guid":{"rendered":"https:\/\/sanlucar.dev.resonanz-digital.at\/?p=15252"},"modified":"2024-09-16T17:15:06","modified_gmt":"2024-09-16T15:15:06","slug":"fit-and-healthy-with-the-food-pyramid","status":"publish","type":"post","link":"https:\/\/sanlucar.com\/en\/fit-and-healthy-with-the-food-pyramid\/","title":{"rendered":"Fit and healthy with the food pyramid."},"content":{"rendered":"<div id='av_section_1'  class='avia-section av-1gx6rl-4813c81c0acfa8b82d407085f32cd39c main_color avia-section-default avia-no-border-styling  avia-builder-el-0  avia-builder-el-no-sibling  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-15252'><div class='entry-content-wrapper clearfix'>\n<div class='flex_column_table av-197ytt-53a0a7f461af818ab17720e14bc421b4 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-197ytt-53a0a7f461af818ab17720e14bc421b4 av_one_half  avia-builder-el-1  el_before_av_one_half  avia-builder-el-first  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-l3e2n5tj-a44441d01c09e0cfeeab6d064baf6284 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>How do I stay fit? How do I keep slim? How do I get all the nutrients I need? There is hardly a topic that is written about as much as about healthy eating.<\/p>\n<p>It\u2019s not rocket science. Actually it\u2019s pretty simple. Provided one adheres to the food pyramid, which is structured quite clearly. And it dictates the following:<\/p>\n<p>The basis is water and sugar-free drinks such as herbal or fruit teas. One should drink these the most. This is followed by fruits, vegetables and legumes. Delicious! It is recommended to eat three servings of vegetables and two servings of fruit daily. Next comes the stratum of carbohydrates. This should consist of four servings, preferably in the form of potatoes and whole grains.<\/p>\n<p>Milk and dairy products such as cheese, yoghurt or cream cheese can be enjoyed three times a day.<\/p>\n<\/div><\/section><\/div><div class='av-flex-placeholder'><\/div><div  class='flex_column av-15l3ep-4390f6b74b912796a18ffe9c5ac2e3a9 av_one_half  avia-builder-el-3  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l3e2nkb3-aa03f8c4b87f14c6f480334f16a70fe7\">\n.avia-image-container.av-l3e2nkb3-aa03f8c4b87f14c6f480334f16a70fe7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l3e2nkb3-aa03f8c4b87f14c6f480334f16a70fe7 av-styling- avia-align-  avia-builder-el-4  avia-builder-el-no-sibling '  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><picture><source media='(max-width:300px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-300x264.png'><source media='(max-width:705px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-705x621.png'><source media='(max-width:768px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-768x677.png'><source media='(max-width:1030px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-1030x907.png'><source media='(max-width:1500px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-1500x1321.png'><source media='(max-width:1536px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-1536x1353.png'><source media='(max-width:2048px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1-2048x1804.png'><source media='(max-width:3334px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1.png'><img decoding=\"async\" class='avia_image ' src=\"https:\/\/sanlucar.com\/wp-content\/uploads\/2018\/05\/Piramide-alimentaria-1.png\" alt='Illustration of a balanced food pyramid, showing layers of fruits, vegetables, grains, proteins, dairy, and healthy fats.' title='Piramide-alimentaria'\/><\/picture><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-w3jvt-1b98ec1c713709d355559016df461313 sc-av_one_half av-mobile-columns-flex av-columns-reverse av-equal-height-column-flextable'><div  class='flex_column av-w3jvt-1b98ec1c713709d355559016df461313 av_one_half  avia-builder-el-5  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l3e2o3wu-281e9bc8b90aacc5f7fd6d9fc4cce111\">\n.avia-image-container.av-l3e2o3wu-281e9bc8b90aacc5f7fd6d9fc4cce111 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l3e2o3wu-281e9bc8b90aacc5f7fd6d9fc4cce111 av-styling- avia-align-  avia-builder-el-6  avia-builder-el-no-sibling '  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><picture><source media='(max-width:300px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Wassermelone_rot_lose_logp-300x254.png'><source media='(max-width:600px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Wassermelone_rot_lose_logp.png'><img decoding=\"async\" class='avia_image ' src=\"https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Wassermelone_rot_lose_logp.png\" alt='Watermelon loose logo \u2013 a branding icon representing fresh, juicy red watermelon' title='Wassermelone_rot_lose_logp'\/><\/picture><\/div><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div><div  class='flex_column av-2iach-fe02beb73665f2fafb205ab68d788901 av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-l3e2oclu-e261ea55443611b1678dab8f5b347ad1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Fish, meat and sausage are almost at the tip of the food pyramid. During the week, fatty fish such as mackerel, salmon, herring or tuna are allowed on the menu twice. And no one has to do without low-fat meat and low-fat sausage \u2013 three times a week is okay. Red meat, such as beef, pork and lamb should be eaten only rarely \u2013 as well as sweets that form the top of the pyramid.<\/p>\n<p>Also, fats and oils are to be used with care: daily 1 to 2 tablespoons of preferably high-quality vegetable oils, such as olive, rape, walnut or sunflower oil are quite enough.<\/p>\n<p>Conclusion: With a lot of fruit and vegetables, you just can\u2019t go wrong. Here are a few tips on how to turn kids into enthusiastic fruit and vegetable eaters.<\/p>\n<p>In the morning, simply give them delicious <a href=\"https:\/\/sanlucar.com\/en\/fruits\/berries\/\">berries<\/a> with their cereal. Sweet <a href=\"https:\/\/sanlucar.com\/en\/fruits\/berries\/strawberries\/\">strawberries<\/a>, for example, will get them into a good mood quickly in the morning. At school, kids like to snack on bell pepper strips or cucumber pieces.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_half-1ca22399d877b927d873af939ca1b3bf sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-av_one_half-1ca22399d877b927d873af939ca1b3bf av_one_half  avia-builder-el-9  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lvxvf0hw-f45b9ef28fe7902bf795f875e790fec2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Lunch is enticing with steamed vegetables, low-fat meat and a few potatoes. The wholesome meal is ready.<\/p>\n<p>And in the afternoon, a portion of fruit, best cut into small pieces. So nibbling is even more fun.<\/p>\n<p>And in the evening perhaps some bread with cream cheese and cucumber slices on top? This could be a healthy day of nutrition that also tastes good to children.<\/p>\n<p><strong>Source: AGES, Austrian Agency for Health and Food Safety GmbH<\/strong><\/p>\n<\/div><\/section><\/div><div class='av-flex-placeholder'><\/div><div  class='flex_column av-av_one_half-5c716c90b368c4c2c34309ae6d7c4d10 av_one_half  avia-builder-el-11  el_after_av_one_half  avia-builder-el-last  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lxeshliy-e2b13b5ada26f342f7f0d746a7b6ede1\">\n.avia-image-container.av-lxeshliy-e2b13b5ada26f342f7f0d746a7b6ede1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lxeshliy-e2b13b5ada26f342f7f0d746a7b6ede1 av-styling- avia-align-  avia-builder-el-12  avia-builder-el-no-sibling '  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><picture><source media='(max-width:300px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Paprika_2_lose_logo-300x281.png'><source media='(max-width:600px)' srcset='https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Paprika_2_lose_logo.png'><img decoding=\"async\" class='avia_image ' src=\"https:\/\/sanlucar.com\/wp-content\/uploads\/2024\/08\/Paprika_2_lose_logo.png\" alt='\"Bell pepper loose logo \u2013 a branding icon representing fresh, high-quality bell peppers' title='Paprika_2_lose_logo'\/><\/picture><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":12,"featured_media":29620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,59],"tags":[],"class_list":["post-15252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-and-slim","category-nutrition-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fit and healthy with the food pyramid. | SanLucar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanlucar.com\/en\/fit-and-healthy-with-the-food-pyramid\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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