Nutrition or Food Pyramid

Food Pyramid

Nutrition or Food Pyramid and its composition

The Food Guide Pyramid, also known as food pyramid or food pyramid is usually the method used to suggest the variety of foods consumed on a daily basis.

The pyramid is proposing the distribution to consumption type or group of foods that compose in similar to that of the layers or steps.

The proposed lower echelons mostly complex carbohydrates.

Central steps suggest foods containing fewer carbohydrates, proteins and fats and more high vitamin content.

The upper echelons, from the bottom up, contain much protein and fat.

The highest echelon contains mostly fat and simple carbohydrates, all foods that provide mainly calories; and therefore recommended a lesser amount.

Food pyramid food distribution

At least amount: simple sugars and fats

Fats and sweets. Lard, butter, sour cream, jams, jellies, chocolates, honey, cakes, kneaded, ice cream, desserts, etc.

Protein foods:

Meat vaccines, pork, goat, chicken, sausages, meats, seafood, squid, hard cheeses, semi-hard, soft, spreadable, milk and other dairy products and eggs.

Rich in vitamins and minerals

Vegetables, tubers, fruits and nuts.

In greater proportion: complex carbohydrates

Cereals, legumes, grains, flours and derivatives rice breads, crackers, cookies, pasta, semolina, etc.

Basic nutrition rules:

Eat a variety of foods.

Balance the food you eat with physical activity to maintain or improve body weight.

Eating mostly whole grains, fruits and vegetables.

Keeping a diet low in saturated fat and cholesterol.

Follow a diet moderate in sugars.

Follow a diet low or moderate in salt (sodium).

In the case of alcohol, do so moderately.

Pyramid Architecture

Already in 1960 there was a first food guide recommending certain proportions consume food of the 4 groups. Today, this basic concept has evolved to the food pyramid, which just used the pyramid shape, to report on the amount of food that we consume in six categories including.

The amount or number of servings from each food a person should eat depends on several factors:

·         the weight

·         age

·         sex

·          Physical activity.

The pyramid includes a minimum number of servings to about 1,600 calories a day, up to provide about 2,800 calories daily.

The pyramid is proposing the distribution to the consumption of food type or group who compose in similar to that of the layers or steps.

The proposed lower echelons mostly complex carbohydrates.

Central steps suggest foods containing fewer carbohydrates, proteins and fats and more high vitamin content.

The upper echelons, from the bottom up, contain much protein and fat.

The top step contains mostly fat and simple carbohydrates, all foods that provide mainly calories; and therefore recommended a lesser amount.

Recommended servings

Then we define the minimum / maximum for each category of food portions according to the food pyramid:

Bread, cereal, pasta and rice: 6/11 servings a day.

1 serving equals: 1 slice of bread, ½ cup of pasta or cooked cereal, 28 g ready to eat cereal, ½ bagel 3-4 small crackers biscuits type.

Vegetables: 3-5 servings a day.

1 serving equals: broth ¾ cup vegetable juice ½ cup cooked vegetables, 1 cup of raw vegetables, ½ cup cooked beans and peas.

Fruits: 2/4 servings a day.

1 serving equals: 1 medium sized unit, 1 slice of melon, ½ cup strawberries, 3/4 cup juice, ½ cup canned fruit or diced.

Milk, yogurt or cheese: 2/3 servings a day.

1 serving equals: 1 cup of milk or yogurt, soft cheese 60 g or 50 g of cheese.

Meat, poultry, fish, eggs, dried beans and nuts: 2/3 servings a day.

1 serving equals: 70 grams of grilled meat, poultry or fish (a daily total of 150-200 g), 1 egg, ½ cup cooked beans, 30 g of nuts.

Fats, oils and sweets consumed occasionally.

They are high-fat foods: margarine, butter, mayonnaise, cream, cream cheese, sauces.

At this point we can clarify that the pyramid does not distinguish between different types of fat, but recommends a low level of total consumption.

Moreover advised to increase the consumption of olive oil, given its relationship with low risk of chronic diseases

They are high-sugar foods: candies, candy, fruit in syrup, soft drinks and commercial juices, cakes, sugar, honey, syrups and jams.

This pyramidal format indicates that most food consumed should come from its base (foods rich in complex carbohydrates). As it rises should be decreasing consumption of foods that correspond to different groups, reaching the tip or apex constituting the group that should be eaten very little and occasionally.

The general idea is to encourage people to consume variety within each food group or category, and select foods with high nutrient density, and no food with low nutrient density and empty calories as sugar.

The message is clear: eat more complex carbohydrates.

In this food distribution, you must add the consumption of 2 liters of water and practice some regular physical activity.