The Food or nutritional pyramid Is the one that we have all seen some time during our school years, but we have never come to follow correctly, or at least, the vast majority of people.
The nutritional pyramid is designed to make food more correct. It simplifies the concepts so that we can all follow it without fear of mistakes.
What does this healthy diet consist of?
Basically get the right amount of nutrients like proteins, fats, carbohydrates, vitamins and minerals that the body needs to keep us in full physical condition.
Foods that contain the same type of nutrients are grouped together at the same level as the food pyramid.
This cataloging allows you to differentiate the relevant foods according to what time of day, or depending on the needs of each person. Therefore, it will also allow you to regulate the number of calories you should ingest, and thus achieve the nutritional balance needed for day to day.
Numerous studies confirm that we take too many calories from foods and beverages high in fat, sugar and salt.
These are found on the top shelf of the food pyramid, as they offer very few essential vitamins and minerals. Limiting fats, sugars, and salt is critical to healthy eating.
The pyramid is composed as follows:
- In the lower part, which equates to the foods that must be taken more frequently, you will find complex carbohydrates, vitamins, and minerals. These are cereals, pasta, bread, fruits and vegetables.
- At the second step you will find foods that contain the best carbohydrate-protein ratio (without overstating too many calories). These are fish, dairy, nuts, eggs, and meats from birds.
- In the third step are foods that we should consume less frequently because of their high fat content and simple carbohydrates. These are red meats, sweets, or butters.
4 Simple Tips That Will Help Your Health
- Make your diet balanced and varied by following the nutritional pyramid.
- In addition to feeding you correctly, supplement it with physical activity to improve your weight and well-being.
- Your diet should have as basic pillars whole grains, fruits and vegetables.
- Do not drink alcohol, but if you do, let it be moderately.
The food pyramid in depth
Back in the 60's, there were already theories or recommendations that were very close to the current nutritional pyramid. Today, the concepts of the pyramid have spread to all the countries of the world, the western ones being the closest to following it correctly.
The amount, or number of servings of each food a person should consume depends on four factors: weight, age, sex, and physical activity.
Following the recommendations of the pyramid, we would get between 1,660 and 2,800 calories per day. What the pyramid proposes is the selection of nutrients according to the regularity with which they must be taken.
Recommended amounts
Minimum / maximum portions of each food category according to the nutritional pyramid:
- Bread, cereal, pasta and rice: 6/11 servings a day. 1 serving equals: 1 slice of bread, ½ cup of pasta, 28 gr of cereal, 3-4 small biscuits.
- Vegetables: 3/5 servings per day.
- Fruits: 2/4 servings per day.
- Milk, yogurt or cheeses: 2/3 servings per day.
1 serving equals: 1 cup of milk or yogurt, 50 gr of cheese. - Meat, poultry, fish, eggs, beans, and nuts: 2/3 servings per day. 1 portion equals: 70 gr grilled meat, poultry or fish (a daily total of 150-200 gr), 1 egg, ½ cup cooked vegetables, 30 gr of nuts.
- Fats and sweets (consume occasionally): They are foods high in fat: margarine, butter, mayonnaise, cream, cream cheese, and sauces.
It is important to differentiate between healthy fats such as those that contain nuts or olive oil, and fats that contain the chips or sweets.
The prudent consumption of olive oil is recommended given its relationship with the prevention of chronic diseases.
They are foods high in sugar: sweets, candies, fruits in syrup, soft drinks and packaged juices, cakes, sugar, honey, and jams.
In case there is any doubt, simplifying
- A healthy diet contains a good portion of bread, rice, potatoes, pasta and cereals.
- Several fruits and vegetables a day.
- Some milk, cheese, and yogurt.
- Some meat, fish, poultry, eggs, and nuts.
- A very small amount of fats and oils.
- Limit foods and beverages with a high content of fat, sugar and salt.
This pyramidal format tells us that most staples need to be rich in complex carbohydrates, and as it moves up the pyramid, food becomes more and more of an occasional occurrence.
The key is to make people aware of the fact that they consume varied foods within each group or category, and select those with high amounts of nutrients, and not high in empty calories such as sugar.
To this distribution of food, should be added the consumption of 2 liters of water daily and the practice of some regular physical activity.
Supplements
In the case of carrying a varied and balanced diet there is no reason to take supplements such as vitamins or minerals, unless by medical recommendation due to problems such as hair loss or similar causes.
However, in the case of women wishing to become pregnant, it is recommended folic acid .
Women taking the recommended daily dose of folic acid, starting at least one month before conception, and during the first trimester of pregnancy, reduce the risk of your baby having neural tube defects of 50 to 70%.
Some studies suggest that folic acid may also help reduce the risk of the baby having other defects such as cleft lip, cleft palate, and certain types of heart defects.
Fruits, vegetables, legumes and seeds
These four form the larger portion of the pyramid as they are the most important foods in our diet. They make up about 70% of what we eat.
Plant foods contain a wide variety of nutrients such as vitamins, minerals, and antioxidants. They are also the main source of carbohydrates and fiber in our diet.
Children over age 8, teens, and adults should try to take at least two servings of fruit, and 5 servings of vegetables or legumes each day.
Other Recommendations
Use herbs and spices
Herbs and spices provide a wonderful variety of flavors and aromas to foods.
Many herbs and spices have beneficial properties for health, but in our society, they tend to use in small quantities as their main purpose is to give flavor and color to our meals.
Cooking with herbs and spices is an easy way to replace salts or oils that can be harmful if consumed regularly.
Drink water
Water is the best drink to keep yourself hydrated, and the best weapon for pursuing essential functions in the body. Drink water as your main drink, and avoid sugary choices like sodas, sports drinks and energy drinks.
Limit salt and added sugar
The food pyramid reminds us to limit salt intake and added sugars so present in processed products.
This means controlling their use when cooking or eating, and avoid foods and beverages containing salt or added sugar in packaged products.
Replaces these with natural preparations. At present we have endless possibilities to make our homemade products, whether tools or the same foods.
Prepare juices from vegetables, fruit smoothies, and put them in a bowl that you have by hand by your house. That way you'll save money by not buying them in the stores, and you'll be taking care of your health at the same time.
Despite following one of the best eating habits in the world, in the Mediterranean countries we consume too much salt and added sugars. This is very dangerous because of its linkage with the increased risk of suffering from cardiovascular disease, type two diabetes, and some types of cancer.
Being able to cook our own meals at home, and choosing minimally processed foods will also help limit the amount of salt and sugar we consume.
The salt (sodium)
Sodium is found in salt, and occurs naturally in some foods. While we need small amounts of sodium for good health, excess salt is linked to an increased risk of high blood pressure, which can increase the risk of cardiovascular disease and kidney disease.
As a recommendation, avoid adding salt to foods when cooking and eating, and read labels to choose foods that have less than 120 mg of sodium per 100 grams.
The added sugar
Consuming a lot of added sugars - especially from foods like chocolate, cakes, cookies, desserts, and soft drinks - can make you gain several pounds you do not want.
This can increase the risk of developing type 2 diabetes, cardiovascular disease, and some cancers. Too much sugar can also cause tooth decay.
Most fruits, vegetables, legumes, and sugar-free dairy products contain small amounts of sugars that are non-harmful if they are naturally occurring.
Choose fresh or minimally processed products, and check the ingredients on all packaged foods and drinks to see if sugar has been added.
Dietetic example from the pyramid
Breakfast
A yogurt or glass of milk, bread toast with olive oil, and a piece of fruit. With this breakfast we will have put a good amount of dairy, cereal, healthy fat, and vitamins.
Half Morning
A couple of pieces of fruit.
Lunch (multiple choice)
- First course: pasta, potatoes, or legumes are ideal to prepare the first course. Also some bread to accompany. (High cereal content)
- Second course: meat or fish. Throughout the week, take 4 days fish and 2 meat. (High Protein Content)
- Vegetables to accompany or be part of the first and second course. In summer, gazpacho is the most complete. (High in fiber, vitamins, and minerals)
- Water should be the usual drink. Soft drinks will be reserved for special occasions.
- As for salt, preferably use the iodine (and not abuse it).
- The fat we take that is olive oil.
- For dessert, a piece of fruit or a natural juice. Sweet desserts are only for special occasions, and it is always best if they are homemade.
Snack
Yes In the morning you have taken yogurt, now a glass of milk (but upside down) along with some cookies, nuts, and a piece of fruit.
Snack rich in dairy, cereals, and fruit.
Dinner
Salad, stew, puree, or cream of vegetables (any of the forms), an egg, meat or fish (according to the protein that has been eaten at noon).
Drink water or a natural juice.
Dinner rich in vitamins, antioxidants, fiber, and protein.