Moderation makes the meals diverse and well-rounded; if not, then balance is a key component that ensures eating healthily. There are tools that can assist in achieving healthy habits, and having healthy meals is the most important component needed to achieve robust living. In this instance, having knowledge of the food pyramid and the components that comprise it could be sufficient in meeting this objective.
In case you were wondering, the food pyramid serves as an illustration that describes how diet should be formulated in order to maximise nutrition and health outcomes for individuals.
What are the components of the pyramid and what food characteristics does it model? Head over to the next paragraphs to learn more!
Food pyramid: groups, portions and nutritional needs
Different countries will necessarily have essential food requirements based on the lifestyles of the people and therefore economic factors should be considered so as to be able to formulate food mixtures that will prevent risks of food hazards.
In the lines below, you will come to know about nutrition which is composed of 8 food groups in a food pyramid and the specific food that belongs to each group and the number of servings.
Energy foods
Group 1 – Cereals, breads, roots and tubers
Here, the foods present are responsible for providing energy to the body , because when consumed, they will be transformed into sugar in the blood. They are the base of the pyramid, so they will be present in greater quantities in the food menu.
This group may have many options, along with potatoes, cassava, rice, bread, oats, cereals and other diverse ingredients. Since they’re electricity-rich, the proper would be to consume carbohydrates crafted from whole meal flour , as they help to keep satiety and are also excessive in fiber, nutrients and minerals.
- Daily servings: 8
- Average consumption per meal: 150 kcal
- Total calories for the day: 1,200 kcal
Regulatory foods
Group 2 – Vegetables
In addition to carbohydrates, vegetables help control the body and its functioning. In addition, they help improve bowel habits and are also great sources of fiber, vitamins and minerals.
For a balanced diet , vegetables should be present in your diet, so consume zucchini, broccoli, cabbage, spinach and kale to ensure the benefits of this food group!
- Daily servings: 3
- Average consumption per meal: 15 kcal
- Total calories for the day: 45 kcal
Group 3 – Fruits
Alongside vegetables, you may discover other resources of vitamins, minerals and fiber, so you can range your menu with the numerous options available: banana, kiwi, acerola, pineapple, apple, grape, pitaya, amongst others.
- Daily servings: 3
- Average consumption per meal: 70 kcal
- Total calories for the day: 210 kcal
Building foods
Group 4 – Milk and dairy products
An option that requires more moderation, milk and dairy products make up an important part of the food pyramid, as they are excellent sources of calcium, thus helping to combat or prevent bone diseases, such as osteoporosis.
Because they’re derived from milk, it’s miles viable to devour yogurt, cheese, milk itself and different alternatives that are to be had from this food.
- Daily servings: 3
- Average consumption per meal: 120 kcal
- Total calories for the day: 360 kcal
Group 5 – Meat and eggs
Options rich in vitamins B6 and B12 and iron, foods from the meat and eggs group are sources of protein. In this case, of animal origin. Here, you can consume fish, chicken, eggs, red meat and derivatives.
- Daily servings: 2
- Average consumption per meal: 130 kcal
- Total calories for the day: 260 kcal
Group 6 – Beans and oilseeds
Group 6 completes the middle part of the food pyramid and, in this case, represents the sources of vegetable protein . It is very important to consume foods in this category, so invest in different types of beans, chickpeas, lentils, soybeans and nuts.
- Daily servings: 1
- Average consumption per meal: 55 kcal
- Total calories for the day: 55 kcal
Extra energy foods
Group 7 – Oils and fats
Focusing on the top of the pyramid, we have foods that need moderation and balance to maintain good health, as they are rich in calories.
Oils and fats are extra assets of strength, and are also liable for transporting B nutrients. Here, you could eat olive oil, butter, margarine, soybean oil and others.
- Daily servings: 2
- Average consumption per meal: 120 kcal
- Total calories for the day: 240 kcal
Group 8 – Sugars and sweets
Finally, comes the best part of the diet, the meals that maximum humans like to consume on a each day basis: sugars and sweets!
This institution is complete of ingredients rich in easy carbohydrates, if you want to cause a spike in blood sugar and will no longer comprise extensive amounts of fiber and nutrients.
The most not unusual ingredients are: honey, syrup, ice cream, desserts, sweets, white flour products with sugar and so on.
- Daily servings: 2
- Average consumption per meal: 80 kcal
- Total calories for the day: 160 kcal
In total, you will consume a total average of 2,530 kcal per day!
A healthy and balanced life
In a healthy, balanced diet, there cannot be restrictions. Be aware that healthy eating does not mean following a restrictive diet; it means adopting a whole new lifestyle with food variety, and the food pyramid makes it all possible. Contrary to popular belief, eating less than what the recommended intake suggests will not benefit your body in any way.
Make sure you take care of your health and have devices that assist you in eating healthily. And do not forget, this is achievable! So long as the food pyramid is around, there is nothing to worry about.