The food pyramid. The pyramid of proper nutrition. Healthy Eating: Food Pyramid

Absolutely everyone knows that human health, its activity largely depends on what it eats. Currently, many scientists of highly developed countries are seriously concerned about the problem of overweight. After all, he often becomes the cause of diabetes, stroke and heart attack. As a result of the conducted studies specialists developed a pyramid of healthy nutrition. Further in the article we will understand what it is.

General information

The food pyramid visually represents a schematic representation of the norms of the diet under the development of nutritionists. The products placed at the base of the structure constitute the main link of the full-fledged menu of the person. But the elements on its top are recommended to be used in limited quantities or excluded from the diet at all. Food pyramid nutrition has been recognized by nutritionists around the world and is still considered one of the most effective recommendations for weight normalization.

Development of Harvard scientists

This food pyramid is of special interest. The very first published version had the form of a structure divided into tiers. At its base lay the daily physical load, the volume of fluid intake (from 2 liters for men and from 1.5 liters for women), as well as weight control. In each next tier the relevant product group was placed.

Structured image

The food pyramid, pictured below, has the following visual distribution of sectors:

• The 1st stage is the base. This sector included the main products of a healthy diet for each day. Among them: whole grains, bran, cereals, bread from coarse flour, brown rice. Also here were attributed various vegetable oils: olive, rapeseed, sunflower, corn, soy, peanut and others.
• The second stage is berries and fruits. Their recommended daily dose was 2-3 servings. There were also all types of vegetables. They were recommended to consume in unlimited quantities.
• 3rd stage - here were classified as protein-containing plant products (this, in particular, beans, nuts). Their consumption rate is from 1 to 3 servings per day.
• 4th stage - products of animal origin: the loin of a bird without skin, fish, eggs. Norm - up to 2 servings per day.
• The 5th stage is dairy products. They were recommended for 1 or 2 servings daily.
• The 6th step is the top of the pyramid. Here were placed products with an extremely rare frequency of use. They were referred to: red varieties of meat, sausages, margarine, butter. At the same stage there were potatoes, white flour bread, peeled rice, sweets, carbonated drinks.

In addition, the scheme emphasized the need for restrained consumption of alcohol, with preference given to red wine. Also, as prescribed by the doctor, it was allowed to take vitamin and mineral complexes. The main principle of the Harvard food pyramid is to report the need for frequent consumption of a group of food products located at its base. The higher the degree to which the elements relate, the less useful they are to the human body. The pyramid of proper nutrition, developed by Harvard experts, has become widespread in the world. Moreover, over a long period of time it was used as a basic system for losing weight.

Pyramid of food MyPyramid. Advanced development of American nutritionists

The Harvard health food pyramid has often undergone various changes. The final version of MyPyramid, published in 2007, was developed by the US Department of Agriculture and subsequently became a state program. The American food pyramid is based on the latest research in the field of dietetics. Unlike its predecessors, its principle of dividing the elements of the diet is not built on lowering the role of simple carbohydrates and animal fat, but takes them to the same rank with vegetable fats and complex carbohydrates. This food pyramid is based on 5 basic principles:

• Diversity.
• Proportionality.
• Moderation.
• Individuality.
• Physical activity.

Diversity

This principle says that absolutely all products are equally important for the human body. Visually the scheme is a complex of multi-colored sectors. In this case, each of them corresponds to a certain group of elements of the ration:

• Orange color is cereals. These include bran, whole wheat flour pasta, cereals, coarse bread, brown rice. There are few fats in the cereals. They are rich in a whole complex of vitamins (PP, E, B1, B2), minerals (calcium, iron, magnesium, phosphorus, potassium), vegetable proteins, dietary fiber. Cereals are among the complex carbohydrates. The recommended norm of whole grains in the daily diet is 6 servings.
• Green is all kinds of vegetables. It is necessary to consume from 3 to 5 servings daily. It is important that one of them consist of yellow, orange or green vegetables, especially those rich in beta-keratin.
• Red color - berries, fruit. Products of this group, as well as vegetables, are the main source of provitamin A and other organic compounds, water, potassium, iron, folic acid, cellulose, organic acids (benzoic, citric, tartronic, salicylic, wine). The recommended norm of fruit in the daily diet is 2-3 servings. One of them should be high in vitamin C. Preference should be given to products with a low glycemic level.
• Yellow color - fats. The most useful for the human body are plant. They are found in nuts, seeds, vegetable oil, and also in fish. In this case, the consumption of foods with a high content of saturated saturated fats, such as margarine, butter, confectionery fat, is recommended to be minimized. Such caution is associated with a risk of cardiovascular disease.
• Blue color - dairy products (cheese, milk, yogurt). The presence of 2-3 servings of the elements of this segment in the diet ensures the intake of high-grade fat proteins in the body, a whole complex of necessary vitamins (B2, B6, B12, A, D, E) and minerals (phosphorus, calcium, magnesium, iodine, zinc). Also, sour-milk products are rich in lacto- and bifidobacteria, which help to normalize the intestinal microflora.
• Purple color - red meat, fish, eggs, poultry. The daily intake is 2-3 servings. The animal proteins contained in these products have all the essential amino acids. It is recommended to include lean meats with low fat content in the diet, for example, pork tenderloin, beef fillet, lamb leg. Meat contains vitamins of group A, B. It also contains iron. The fish has a high content of polyunsaturated fatty acids and vitamin A. They help to cleanse the body of saturated fats and cholesterol deposits. This has a beneficial effect on the activity of the cardiovascular system. Eggs - a storehouse of vitamins of group A, B, D and such minerals as phosphorus, iron, calcium. Also to this group are legumes and nuts. They are a source of vegetable proteins, healthy fats, vitamin E and dietary fiber.

Proportionality, moderation, individuality

The width of each sector of the pyramid displays the daily rate of consumption of products and visually demonstrates their overall ratio. It is enough to look at the diagram to understand: vegetables, cereals, fruits and dairy products are given the highest priority; Meat, fish, eggs and nuts - secondary; Fats are given the smallest percentage of consumption. The use of the pyramid implies the observance of moderate consumption of food. Since even low-calorie foods, eaten in large quantities, will lead to the opposite effect in reducing weight. The principle of individual nutrition encourages people to abandon the standardization and make up a diet, taking into account their age, gender and other personal characteristics.

Principle of physical activity

The symbol of the pyramid MyPyramid is a man climbing up the stairs. This is by no means an accident. This image serves as a reminder of the serious importance of physical exercises, which are recommended to be performed for at least 1 hour every day.

Using a food pyramid for children

The child's diet should contain all the nutrients necessary for its full growth and development. This will fully ensure a healthy diet. The food pyramid makes it very easy to make a children's menu. To do this, you need to focus on the elements located in the broad sectors. In this case, do not completely exclude the remaining products, in a small amount they should also be present in the child's menu.

Diet for pregnant women

In prenatal period, the body of a woman needs an increased intake of minerals, protein and vitamins. A full ration for pregnant women can also be made on the basis of the American pyramid MyPyramid, taking into account all the recommendations of the observing specialist.