FOOD PYRAMID: HOW TO HAVE A CORRECT DIET? - NUTRITION

The food or nutritional pyramid is the one that we have all seen at some time during our years in school, but that we have never followed correctly, or at least, the vast majority of people.

The nutritional pyramid is designed to make eating more correct. It simplifies the concepts so that we can all follow it without fear of mistakes.

What is this healthy diet?

Basically in obtaining the correct amount of nutrients such as proteins, fats, carbohydrates, vitamins and minerals that the body needs to keep us in full physical condition.

Foods that contain the same types of nutrients are grouped together at the same level in 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 eat, and thus achieve the nutritional balance necessary for day to day.

Numerous studies confirm that we take in too many calories from foods and beverages that are high in fat, sugar and salt.

These are on the top shelf of the food pyramid, as they offer very few essential vitamins and minerals. Limiting fats, sugars, and salt is essential for a healthy diet.

The pyramid is composed as follows:

In the lower part, which is equivalent to the foods that should be taken more frequently, are complex carbohydrates, vitamins, and minerals. These are cereals, pasta, bread, fruits and vegetables.
In the second step are the foods that contain the best carbohydrate-protein ratio (without exceeding too much the number of calories). These are fish, dairy, nuts, eggs, and meat from poultry.
In the third step are the foods that we should consume less frequently due to their high content of fats 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 eating the right way, supplement it with physical activity to improve your weight and well-being.
Your diet should have whole grains, fruits and vegetables as basic pillars.
Don't drink alcohol, but if you do, do so in moderation.

The food pyramid in depth

Back in the 60s, 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 countries in the world, with Westerners being the closest to following it correctly.

The amount, or number of servings of each food that a person should consume depends on four factors: weight, age, sex, and physical activity.

Following the recommendations of the pyramid, we would obtain between 1,660 and 2,800 calories per day. What the pyramid proposes is the selection of nutrients based on the regularity with which they should be taken.

Recommended amounts

Minimum / maximum servings of each food category according to the nutritional pyramid:

Bread, cereals, pasta and rice: 6/11 servings a day. 1 serving is equivalent to: 1 slice of bread, ½ bowl of pasta, 28 grams of cereal, 3-4 small cookies.
Vegetables: 3/5 servings a day.
Fruits: 2/4 servings a day.
Milk, yogurt or cheese: 2/3 servings a day.

1 serving is equivalent to: 1 cup of milk or yogurt, 50 grams of cheese.
Meat, poultry, fish, eggs, beans, and nuts: 2/3 servings a day. 1 serving is equivalent to: 70 gr of grilled meat, poultry or fish (a daily total of 150-200 gr), 1 egg, ½ cup of cooked legumes, 30 gr of nuts.
Fats and sweets (consume occasionally): These are foods high in fat: margarine, butter, mayonnaise, cream, creamy cheeses, and sauces.

It is important to differentiate between healthy fats like those in nuts or olive oil, and the fats in 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: candies, sweets, fruit in syrup, packaged soft drinks and 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 drinks that are high in fat, sugar, and salt.

This pyramid format tells us that most of the basic foods should be rich in complex carbohydrates, and as you move up the pyramid, foods are more and more occasional.

The fundamental thing is to educate people so 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, you should add the consumption of 2 liters of water daily and the practice of some regular physical activity.

Supplements

In the case of having a varied and balanced diet, there is no reason to take supplements such as vitamins or minerals, except on medical advice due to problems such as hair loss or similar causes.

However, in the case of those women who wish to become pregnant, folic acid is recommended.

Women who take the RDA of folic acid, starting at least one month before conceiving, and during the first trimester of pregnancy, reduce the risk of their baby having neural tube defects by 50-70%.

Some studies suggest that folic acid may also help reduce the baby's risk of other defects such as a cleft lip, cleft palate, and certain types of heart defects.

Fruits, vegetables, legumes and seeds

These four form the largest portion of the pyramid since they are the most important foods in our diet. They make up around 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 older than 8 years, adolescents, and adults should try to have 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 health properties, but in our society, they tend to be used in small amounts since their main purpose is to add flavor and color to our foods.

Cooking with herbs and spices is an easy way to substitute for salts or oils that can be harmful if consumed regularly.

Drink water

Water is the best drink to stay hydrated, and the best weapon to continue essential functions in the body. Drink water as your main drink, and avoid sugary options like sodas, sports drinks, and energy drinks.

Limit salt and added sugar

The food pyramid reminds us to limit the intake of salt and added sugars so present in processed products.

This means controlling their use when we are cooking or eating, and avoiding foods and beverages that contain salt or added sugar in packaged products.

Replace these with natural preparations. Currently we have endless possibilities to make our homemade products, whether they are tools or the food itself.

Prepare vegetable juices, fruit smoothies, and put them in a container that you have on hand around your house. This way you will save money by not buying them in stores, and you will be taking care of your health at the same time.

Despite following one of the best eating habits in the world, in Mediterranean countries we consume too much salt and added sugars. This is very dangerous due to its link to increased risk of 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.

Salt (sodium)

Sodium is found in salt, and it 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.

Added sugar

Consuming a large amount of added sugars - especially from foods like chocolate, cakes, cookies, desserts, and sodas - can make you gain several pounds that you don't want.

This can increase the risk of developing type 2 diabetes, cardiovascular disease, and some types of cancer. Too much sugar can also cause tooth decay.

Most fruits, vegetables, legumes, and unsweetened dairy products contain small amounts of sugars that are not harmful if they are of natural origin.

Go for fresh, or minimally processed products, and check the ingredients in all packaged foods and beverages to see if sugar has been added.

Dietary example from the pyramid

Breakfast

A yogurt or glass of milk, toast of bread with olive oil, and a piece of fruit. With this breakfast we will have put in a good amount of dairy, cereal, healthy fat, and vitamins.

Half morning

A couple of pieces of fruit.

Lunch (multiple options)

First course: pasta, potatoes, or legumes are ideal to prepare the first course. Also some bread to go with it. (High in cereals)
Second course: meat or fish. Throughout the week, eat 4 days fish and 2 days meat. (High protein content)
Vegetables to accompany or be part of the first and second courses. In summer, gazpacho is the most complete. (High in fiber, vitamins, and minerals)
Water should be the usual drink. Refreshments will be reserved for special occasions.
As for salt, preferably use iodized (and do not abuse it).
The fat we take must be olive oil.
For dessert, a piece of fruit or a natural juice. Sweet desserts are for special occasions only, and homemade is always best.

Snack

If you have had yogurt in the morning, now a glass of milk (if not the other way around) along with some cookies, nuts, and a piece of fruit.

Snack rich in dairy, cereals, and fruit.

Dinner

Salad, stew, puree, or vegetable cream (any of the forms), an egg, meat or fish (depending on the protein that has been eaten at noon).

Drink water or a natural juice.

Dinner rich in vitamins, antioxidants, fiber, and proteins.

References

http://www.zonadiet.com/nutricion/piramide.htm
http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
http://www.safefood.eu/Healthy-Eating/What-is-a-balanced-diet/The-Food-Pyramid.aspx
http://nutritionaustralia.org/national/resource/healthy-eating-pyramid
http://www.lifeclinic.com/focus/nutrition/food-pyramid.asp
http://espanol.babycenter.com/a7000103/%C3%A1cido-f%C3%B3lico-por-qu%C3%A9-lo-necesitas-ntación-y-durante-el-embarazo
http://kidshealth.org/en/kids/pyramid.html

FOOD PYRAMID: HOW TO HAVE A CORRECT DIET? - NUTRITION - 2025