Food pyramid. Nutrition pyramid. He althy Eating: Food Pyramid

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Absolutely everyone knows that a person's he alth, his activity largely depend on what he eats. At present, many scientists in highly developed countries are seriously concerned about the problem of overweight. After all, it often causes diabetes, stroke and heart attack. As a result of the research conducted by specialists, a pyramid of he althy eating was developed. Further in the article we will understand what it is.

General information

The food pyramid is visually a schematic representation of dietary norms developed by nutritionists. Products placed at the base of the structure constitute the main link in a complete human menu. But the elements at its top are recommended to be consumed in limited quantities or excluded from the diet altogether. The food pyramid has been recognized by nutritionists around the world and is still considered one of the most effective recommendations for normalization.weight.

Developed by Harvard scientists

This food pyramid is of particular interest. The very first published version was in the form of a tiered structure. It was based on daily physical activity, fluid intake (from 2 liters for men and from 1.5 liters for women), as well as weight control. In each subsequent tier, the corresponding group of products was placed.

Structure image

The food pyramid, the pictures of which are presented below, has the following visual distribution of sectors:

• 1st step – foundation. This sector included the staples of a he althy diet for every day. Among them: whole grain products, bran, cereals, wholemeal bread, brown rice. Various vegetable oils were also included here: olive, rapeseed, sunflower, corn, soybean, peanut and others.
• 2nd step - berries and fruits. Their recommended daily intake was 2-3 servings. There were also vegetables of all kinds. They were recommended to be consumed in unlimited quantities.
• 3rd step - protein-containing plant products (in particular, legumes, nuts) were included here. Their consumption rate is 1 to 3 servings per day.
• 4th step - products of animal origin: poultry loin without skin, fish, eggs. The norm is up to 2 servings per day.
• 5th step - dairy products. They were recommended for 1 or 2 servings daily.
• 6th step is the top of the pyramid. Products withextremely rare frequency of use. These included: red meats, sausages, margarine, butter. Potatoes, white flour bread, refined rice, sweets, carbonated drinks were on the same level.

Additionally, the scheme emphasized the need for restrained consumption of alcohol, while preference should be given to red wine. Also, according to the doctor's prescription, it was allowed to take vitamin-mineral complexes. The main principle of the Harvard food pyramid is to communicate the need for frequent consumption of the food group located at its base. The higher the level to which the elements belong, the less benefit they represent for the human body. The he althy nutrition pyramid, developed by Harvard experts, has become widespread in the world. Moreover, it has been used as a foundational system for weight loss for a long period of time.

MyPyramid Food Pyramid. Advanced development of American nutritionists

The Harvard He althy Eating Pyramid has changed a lot. The final version of MyPyramid, published in 2007, was developed by the USDA and subsequently received the status of a government program. The American Food Pyramid is based on the latest research in the field of nutrition. Unlike its predecessors, its principle of dividing the elements of the diet is not based on belittling the role of simplecarbohydrates and fats of animal origin, and brings them to the same rank with vegetable fats and complex carbohydrates. This food pyramid is based on 5 basic principles:

• Variety.
• Proportionality.
• Moderation.
• Individuality.
• Physical activity.

Variety

This principle says that absolutely all products are equally important for the human body. Visually, the scheme is a complex of multi-colored sectors. Moreover, each of them corresponds to a certain group of elements of the diet:

• Orange color - cereals. These include bran, whole grain pasta, cereals, wholemeal bread, and brown rice. Grains are low in fat. They are rich in a whole complex of vitamins (PP, E, B1, B2), minerals (calcium, iron, magnesium, phosphorus, potassium), plant proteins, dietary fiber. Cereals are among the complex carbohydrates. The recommended amount of whole grains in your daily diet is 6 servings.
• Green - all kinds of vegetables. It is necessary to consume from 3 to 5 servings daily. However, it is important that one of them consists of yellow, orange or green vegetables, especially rich in beta-keratin.
• Red color - berries, fruits. Products of this group, as well as vegetables, are the main source of provitamin A and other organic compounds, water, potassium, iron, folic acid, fiber, organic acids (benzoic, citric,tartaric, salicylic, tartaric). The recommended norm of fruits in the daily diet is 2-3 servings. One of them should be high in vitamin C. Preference should be given to foods with a low glycemic level.



• Yellow color - fats. The most useful for the human body are vegetable. They are found in nuts, seeds, vegetable oil, and fish. At the same time, the consumption of foods high in solid saturated fats, such as margarine, butter, confectionery fat, is recommended to be minimized. Such caution is associated with the risk of cardiovascular disease.
• Blue - dairy products (cheese, milk, yogurt). The presence of 2-3 portions of the elements of this segment in the diet provides the body with complete fatty proteins, a whole complex of essential vitamins (B2, B6, B12, A, D, E) and minerals (phosphorus, calcium, magnesium, iodine, zinc). Also, fermented milk products are rich in lacto- and bifidobacteria, which help to normalize the intestinal microflora.
• Purple - red meat, fish, eggs, poultry. The daily norm is 2-3 servings. The animal proteins contained in these products have all the essential amino acids. It is recommended to include lean meats with a low fat content in the diet, for example, pork tenderloin, beef fillet, lamb leg. Meat contains vitamins A, B. It also contains iron. Fish is high in polyunsaturated fatty acids and vitamin A. Theyhelp cleanse the body of saturated fats and cholesterol deposits. This has a beneficial effect on the activity of the cardiovascular system. Eggs are a storehouse of vitamins A, B, D and minerals such as phosphorus, iron, calcium. This group also includes legumes and nuts. They are a source of vegetable proteins, he althy fats, vitamin E and dietary fiber.

Proportionality, moderation, individuality

The width of each sector of the pyramid displays the daily intake of products and visually demonstrates their overall ratio. One need only look at the diagram to understand: vegetables, grains, fruits and dairy products are given the highest priority; meat, fish, eggs and nuts - secondary; fats are given the smallest percentage of consumption. The use of the pyramid implies the observance of moderate food intake. Since even low-calorie foods eaten in large quantities will lead to the opposite effect in weight loss. The principle of individual nutrition encourages a person to abandon standardization and make a diet taking into account their age, gender and other personal characteristics.

Physical Activity Principle

The symbol of the MyPyramid pyramid is a man climbing up the stairs. This is by no means an accident. This image serves as a reminder of the serious importance of exercise, which is recommended for at least 1 hour every day.

Using the pyramidbaby food

A child's diet should contain all the nutrients necessary for its full growth and development. This can fully provide a he althy diet. The food pyramid makes it very easy to create a children's menu. To do this, you need to focus on the elements placed in wide sectors. At the same time, you should not completely exclude the remaining products, in a small amount they should also be present in the child's menu.

Diet for pregnant women

During the prenatal period, a woman's body needs an increased intake of minerals, protein and vitamins. You can also make a complete diet for a pregnant woman on the basis of the American MyPyramid pyramid, taking into account all the recommendations of the observing specialist.