THE FOOD SPINNING TOP AND ITS GROUPS - NUTRITION - 2025

The Food Top is a nutritionally balanced visual grading guide for an omnivorous diet. The figure of the top is inspired by a traditional children's game and is opposed to the nutritional pyramid that is usually the reference in many countries.

Only two countries have established the figure of the top to establish the guidelines of a balanced diet: Japan and Venezuela. The figure is a spinning top divided into layers from top to bottom, each representing at least one food group.

In addition to the five food groups, the consumption of water and physical activity are recommended. In the Japanese recommendation, the five food groups that appear, in decreasing order of importance, are: legumes, vegetables, meat and fish, and in the last strip, sharing the same order of importance, milk and derivatives, and fruits.

In the Venezuelan version the food groups are cereals, tubers, grains and banana; vegetables and fruits; dairy, eggs and meats; and in the last segment, vegetable oils and fats, together with the fifth group, made up of honey, sugar and paper.

Food groups

The food tops are designed so that anyone can follow advice from qualified national institutions in matters of food and health, taking into account the consumption patterns of each country.

Each strip on the top has a background color. The purpose is to promote nutritional balance by harmonizing the stripes of different colors, and thus combining the foods belonging to each one. The order of the food groups is given in descending order of the recommended daily servings.

Japanese version

Japanese dishes

At the top are the Japanese dishes, which are made from cereals (rice, bread, noodles and pasta) and are mainly a source of carbohydrates. It is recommended to consume between 5 and 7 servings a day.

Vegetables

This is followed by dishes based on vegetables, legumes (except soy beans), mushrooms and seaweed (in preparations such as salads, cooked vegetables and soups). The recommended consumption is between 5 and 6 servings daily.

Fish, eggs and meat

In the third strip are the fish, eggs and meat dishes. Soybeans and their derivatives are also included here, due to their protein content. The recommended intake is 3 to 5 servings a day.

Milk and derivatives

In the lower part, the group of milk and derivatives (yogurt and cheeses) and fruits share the same order of importance -that is, a suggested consumption of two servings a day.

Physical activity and water

A person running on top of the top represents the convenience of incorporating regular physical activity as part of a healthy lifestyle. The guide also encourages you to drink plenty of water or tea, and to moderate your consumption of highly processed snacks, confectionery, and sugar-sweetened beverages.

Venezuelan version

Cereals, grains, tubers and banana

It is the group that appears at the top of the top. In this are the main contributors of carbohydrates in the diet. Both cereals and legumes that belong to this group are important contributors of protein, B vitamins, iron and fiber.

The foods whose consumption is promoted are cassava, rice, corn, potatoes and sweet potatoes, as well as legumes such as black beans and beans.

In addition, the representation shows products made from these raw materials. Such is the case of casabe (unleavened bread obtained from cassava flour) and arepa (cooked round dough made mainly with white corn).

The combination of foods from the same range is recommended, which allows raising the biological value of cereal proteins when combining them with legumes; for example, rice with lentils, arepa with black beans (beans). The recommended consumption of foods in this group is one or two servings per plate per day.

Vegetables and fruits

It is the second group in order of importance; fruits and vegetables belong to this. They are fundamentally contributors of antioxidants and vitamins A and C, minerals, water and fiber. The recommended consumption of foods in this group is five servings a day.

Dairy, meat and eggs

In the third strip, highly protein-contributing foods are represented. These are milk and derivatives (cheese and yogurt), meats (beef, pork, chicken, fish and shellfish) and eggs. Its consumption should be carried out in a lower proportion than that of the groups in the two previous bands.

The consumption of milk and derivatives, preferably skimmed, is one or two servings a day; especially in periods such as pregnancy, breastfeeding and childhood.

It is recommended to eat the fish at least twice a week, preferably tuna and sardines. Chicken should be eaten two to three times a week, and red meat one to two times a week.

At the apex of the top are two groups whose consumption should be done in small quantities.

Vegetable fats and oils

This group is in the lower right apex of the figure. This includes vegetable oils such as soy, corn, sunflower or mixtures of these. Margarines, oilseeds, and avocado are also included.

A consumption of 3 teaspoons a day is recommended. Fats and oils give food palatability. In addition, they provide vitamins A, D, E and K and are a concentrated source of energy, since they have 9 Kcal per gram.

Sugar, honey and paper

They are in the lower left apex of the top. Its main function in feeding is the immediate energy supply. Being a flavoring, the recommended intake is at most about three teaspoons a day.

It should be noted that papelón -a product that comes from the treatment of sugarcane juice- and brown sugar, in addition to sucrose, provide vitamins and minerals. Also, honey contains small amounts of protein.

Water

It is recommended to incorporate water, with a consumption of eight glasses of water a day.

Physical activity

Under the motto of giving movement to life, it is suggested to carry out 150 minutes of physical activity a week.

Venezuela has also developed a food guide for the indigenous population. The main difference is in the group of foods of animal origin. This includes wild animals such as crocodiles.

The water is represented by a river. Physical activity is indicated by an indigenous person paddling a canoe and another hunting.

References

1. Food-based dietary guidelines - Venezuela (2018). Retrieved on March 27, 2018 at fao.org.
2. Food-based dietary guidelines - Japan (2018). Retrieved on March 27, 2018 at fao.org.
3. Global food pyramides and food plates (2013). Retrieved on March 28, 2018 at mindfulmeal.com
4. Pyramide alimentaire (2018). Retrieved on March 25, 2018, in Wikipedia.
5. Food spinning top (2018). Retrieved on March 23, 2018, in Wikipedia.
6. Food spinning top (2017). Retrieved on March 25, 2018, in nutriendoconciencias2013.blogspot.
7. Food spinning top (2007). Retrieved March 25, 2018, at fao.org.
8. What is “Shokuiku (Food Education)” ?. Retrieved on March 27, 2018 at maff.go.jp